Docpods Orthotics Foot Pain Blog

Docpods Orthotics Foot Pain Blog

Keep up to date with the latest foot pain and orthotic insole news. Docpods foot pain blog will help you to understand what is causing your foot pain and what you can do to treat your foot pain.

Stretching and warm-up to prevent injury

Docpods Support - Tuesday, March 28, 2017

A majority of foot pains are caused by overuse and muscle tightness so it makes sense that before running, a good warm-up routine and a stretching and strengthening routine will help to prevent injuries or pains in the feet. A good warm-up routine for running to prevent foot injury would consist of calf stretching, soleus stretching, calf rises to help to get the blood into the calves and to warm them up.

When the muscles are warm, they’re more receptive to a stretch and you end up stretching the muscular component rather than the tight watery component of the muscle. A lot of the mechanical pains in the feet are caused by overuse or excessive movements. When the calf muscle is tight, it forces the foot into over pronation. Over pronation causes a majority of the foot pain such as heel pain, arch pain, metatarsal stress fracture, Morton’s neuromas, shin splints, and medial knee pain. So it’s very important that you do a thorough warm-up and stretching routine before you run when you’re considering your foot health.

How to wear in orthotics

Docpods Support - Tuesday, March 21, 2017

When you first receive your orthotics, it’s best that you follow a simple regime of wearing your orthotics in so that you experience less discomfort and less irritation from your orthotics.

The problems experienced by most people when they wear orthotics for the first time is that their arch is never used to contacting the ground so what the orthotic does is brings the ground up to meet the person’s arch of the foot so the skin in the arch is generally very soft and supple as it doesn’t take any weight during normal walking so when we bring the orthotic into contact with the arch, it takes a little time for the skin of the arch to thicken and become tough and be able to tolerate the pressure from the orthotic.

So what we recommend when wearing orthotics for the first time is on the first day you wear them for an hour, on the second day you wear them for two hours, on the third day you wear them for three hours, and keep adding an hour on every day. Generally, orthotics will be uncomfortable and feel a bit strange for the first four days, by a week they’ll be okay but still not perfect, and then by two weeks they should be absolutely perfect in the shoe.

If they’re not fitting perfectly and absolutely comfortable then we need to adjust something, either check the fit in the shoe, remove the liner from the shoe, or have a look at some stretching or strengthening exercises for your feet.

How long does it take for custom made orthotics to become comfortable

Docpods Support - Tuesday, March 14, 2017

Custom made orthotics are generally perfectly comfortable after two weeks. For the first four days, it is usually a little bit rough as the skin in the arch of the foot is becoming accustomed to the pressure of the customized arch support which is often a lot higher than an off-the-shelf arch support.

By one week, you should be wearing your orthotics all day, however, when you put them on in the morning they’ll still feel quite high and firmer along the arch, but they’ll be comfortable to wear all day, and by two weeks, they should be perfectly comfortable and you should be able to run and exercise in these.

When you start your running after wearing in your orthotics, you need to increase your running gradually. So for example, you might run 2K to 3K on the first run, 4K on the second, 5K on the third. You should also stop if you feel like your feet are gonna blister or they feel like you’re getting bruised in the arch as this means you’ve done too much too soon in your orthotics.

If your custom made orthotics are still irritating you at two weeks or you can’t run the distances you’d like to run in them, you need to turn to your podiatrist and have them adjust it as they’ll be able to reduce the arch height slightly.

Do I need to remove the liner or the insole that comes with the shoe to fit orthotics into my shoe

Docpods Support - Tuesday, March 07, 2017

A question that we’re often asked is how do I create more room in the shoe to fit my orthotics in because it becomes quite tight when I put the off-the-shelf orthotic in the shoe. It’s very important that you remove the shoe’s existing liner as this is often three to four millimeters thick and putting in an orthotic, off-the-shelf or custom, into the shoe will make the shoe too tight and you’ll be unable to fit your foot in the shoe.

The problem with having a shoe that fits too tight is that it’s as if the shoe is one size too small so it will constrict the foot and can result in some compression type injuries such as corns, callous, and a Morton’s neuroma.

So what we suggest is whenever you’re fitting orthotics, be it custom made or off-the-shelf, you need to remove the liner from the shoe and just put the orthotic foot bed into the shoe. This will make a more comfortable fit and a less likely chance of causing any problems.

30 Day Returns

Docpods Support - Friday, December 09, 2016

If you are unhappy at any time with any of your purchases, even after the 30 day trial is over, we will refund your money as long as you post your products back to us. We’re that confident in our orthotic insole products that if at any time you are unhappy with the product you can post it back to us and we’ll refund the price of your purchase.

For more information, please go to our website,, and click on the order information button and you’ll see our return address. Thanks.

Why do i get heel pain when i wear football boots

Docpods Support - Friday, December 02, 2016

Football boots are constructed with a lower heel to promote stability in the ankle and it helps to prevent lateral ankle sprains or inversion ankle sprains. The reason football boots are created in this way is because of the side to side movements during running and stepping in activities such as soccer, rugby, rugby league, American football, can cause inversion ankle sprains because the studs grip into the ground and the ankle will then roll utterly causing an inversion ankle sprain.

It’s important to create as much stability in a football boot in order to help to limit some of the inversion ankle sprains that happen with these football type activities. Some professional football teams insist on strapping all of their players ankles before every training session. The problem with this as an amateur is it can become very costly as tape is expensive and it’s also difficult to apply to yourself. The other thing that the taping before every game can do is it can make you more reliant on the tape, and then when you play a game of football without the tape, you’re more likely to sprain your ankles.

So, in short, a lower heel in a football boot will help to add stability to your ankle but it will also put extra strain on your calves, as the heel’s been dropped, it will overwork your calves a little. If you’re having problems with calf strain or heel pain in football boots, a small heel raise can help to limit some of the problems that are associated with lower heel boot.

What are the best orthotics for work boots and steel cap boots

Docpods Support - Friday, November 25, 2016

Most people who work on their feet all day know that by the end of the day their feet get very tired and very sore. During the day, the muscles in your feet will work to maintain the foot structure, posture, and shape. They can do this short-term while you’re walking. However, if you’re standing on your feet all day, they become very fatigued and the lactic acid builds up in your feet and can cause some burning and foot ache. If you repeat this day after day, week after week, year after year, this can lead to overused injuries in your feet through muscle tiredness and also extra pressure over the plantar prominence of your feet.

The best orthotic for a work boot that we sell in the Docpods range is the Docpods Ultra Soft orthotic. This orthotic supports and cushions the high impact areas of your feet and will help to limit the amount of muscular fatigue inside your feet and also cushion the plantar prominence inside your work boot. The overall result will be when you’re wearing the Docpods Ultra Soft orthotic is that you will have less foot fatigue and more comfort and be able to work longer days without suffering the same fatigue as you do without any orthotic support.

What are the best orthotics for ladies’ fashion or high heeled shoes?

Docpods Support - Friday, November 18, 2016

When considering an orthotic for ladies’ fashion or high heeled shoes, the amount of room that is inside the shoe, and also the heel height plays a very important part to selecting the right orthotic. Often, a fully supportive and full length orthotic will not fit into a ladies’ fashion shoe and then we have to compromise on the performance of the orthotic by trimming away some of the supporting aspects of the orthotic so it’s able to fit in the shoe along with your foot.

The Docpods Slimline orthotic is a hook back insole that has had all of the bulky sections of a full length orthotic removed so that it’ll sit just under the arch and wrap around the heel and sit very low in the heel to avoid heel slipping. Other orthotics that can fit into a ladies’ fashion shoe are often cushioning and non-supportive orthotics such as heel pillows and forefoot cushion.

If you are suffering heel pain or foot pain when wearing your ladies’ fashion or high heeled shoes, it is often best to change your shoes so you can get accommodate and more supportive orthotics, such as the Docpods Ultra Soft, rather than persist with the shoe and try and adjust the shoe to relieve your foot pain.

If you need any further information on our orthotic range, please go to

​Orthotics to help support feet during work and reduce foot pain.

Kent Elliot - Friday, November 11, 2016

The Docpods orthotics work range is a range of orthotics that are specifically designed to help support the foot during work. During working activities, it is often overlooked the amount of walking and repetition that we place on our feet during the day. The repetitive strain that is placed on the foot during the work day is often very similar to going out for a run. However, the shoes that we choose to wear to work are often not as supportive as the ones we would choose if we were going for a run.

It’s very important to support your foot during the work day because of the repetitive nature of work activities so we can prevent foot pain. The orthotics in the Docpods work range help to support and cushion the foot and help to relieve over use and repetitive strain injuries. The orthotics in the work range are the Ultra Soft orthotic, the Ultra orthotic, the Slimline orthotic, and the 3 Quarter orthotic. All of these orthotics offer orthotic or functional support to help to limit the strain on the foot.

The Ultra Soft orthotic is our most popular orthotic in the work range as it is the most supportive so it will lead to less fatigue on your foot but it is also the most cushioned orthotic. This is also our most bulky orthotic as the more bulk we generally leave in an orthotic the more support we can offer the foot.

If you’re wearing a work shoe or boot that has limited space, the Ultra orthotic is the next best option for you. This is an EVA based orthotic with forefoot and rear foot cushioning positions that is less bulky than the Ultra Soft so it will be able to fit into slip on men’s fashion work shoes, ladies’ winter boots, and shoes with limited space.

If you’re wearing shoes to work that have very little space, the Slimline orthotic is the best orthotic as this offers very little bulk with some orthotic support. However, it doesn’t offer as much orthotic support as the Ultra Soft. The Slimline orthotic offers very little cushioning as most of the cushioning sections of the orthotic have been cut away to allow for a reduced bulk.

When you’re working on your feet all day in activities such as nursing, building, construction, gardening, or any outdoor laboring type jobs, it is very, very important to support and cushion your feet with an orthotic insole and an appropriately fitted shoe. An appropriately fitted shoe will help to increase or enhance the orthotic support features of your orthotic insole and lead to less discomfort in your feet.

For more information on the specifics of our products, please go to our website

Docpods sports and performance range

Kent Elliot - Friday, November 04, 2016

The Docpods sports and performance range is a range of orthotic insoles created by Docpods that suit the needs of a person’s foot during activity. The needs of a person’s foot during activity can vary widely, however, the most common support needed is a medial arch support that helps to control over pronation. The entire Docpods sports range helps to support and cushion the foot during activity which helps to limit activity related pain such as heel pain, shin pain, and knee pain, along with another range of foot pains.

The full length orthotics in the Docpods sports and performance range are the Ultra Soft orthotic, the Ultra orthotic, and the Sports orthotic. We also have a 3 Quarter length orthotic insole which helps to fit in shoes that are already a little tight and that don’t have enough room for a full length full foot extension. The 3 Quarter orthotics are made from an EVA base with a hard plastic shell outer which is the perfect combination of support and comfort and cushioning from the softer and harder materials.

The Ultra Soft orthotics are made from a polyurethane material which helps to cushion and support the foot and there’s also rear foot and forefoot cushioning positions in the Ultra Soft. The Ultra orthotic in the sports and performance range is made from an EVA base with no hard outer shell and it has the forefoot and rear foot poron cushioning positions. This helps to support and cushion the foot while the Ultra is a little thinner than the Ultra Soft so it helps to fit into shoes with limited space.

The sports orthotic is a full length EVA orthotic with a hard outer shell and a soft flexible side that rests against the foot. The sports orthotic has a high medial longitudinal arch and a deep heel cup. This helps to support the entirety of the foot and could also cushion the heel during impact.

Depending on the foot wear that you’re wearing, a different sports and performance orthotic will suit your foot the best. The most supportive orthotic that we have is the Docpods Ultra Soft. However, this is also one of the more bulky orthotics. The orthotic that fits the best into tighter narrow fitting shoes is the Docpods 3 Quarter orthotic as it doesn’t have the forefoot extension.
Choosing the correct shoe for a sporting activity is also very important as it helps to add to the support and cushioning that you’ll get from your orthotic when it’s working with a good shoe

The Docpods sports and performance range is a range that will suit most footwear types and most activities. Sports such as tennis, jogging, rugby, cricket, athletics, and soccer are very well suited to our sports and performance range.

For more information, please go to our YouTube channel and see the specific videos on each product in the sports and performance range.






1. Measure your existing shoe insole:

 1. Measure from your heel to ball of foot:


2. Then compare your measurements from above to match the product size charts below:
(you can trim to fit the insoles by approximately 1cm)

Docpods Regular Size Guide - for Slimline, 3 Quarter, Sports

Size  cm cm cm
Small  4-7  4-8  3-6.5  4-7.5  35-40 16  16.3  25.8
Medium  7-9   8-10  6-9  7-10  39-43  17.4 17.2  27.4
Large   9-13  10-14  8-12  9-13  42-47 19.3   18.2 29.4

Docpods Ultra Size Guide - for Ultra Soft

EURO  34  35.5-37.5  38-40  40.5-42  42.5-44  44.5-46.5
UK  2.5  3-4.5  5-6.5  7-8  8.5-9.5  10-12
US MENS  4-5  5.5-6  6.5-7.5  8-9  9.5-10.5  11-13.5
US WOMENS  3.5-5  5.5-7  7.5-9  9.5-10.5  11-12  13-14
LENGTH (cm) 23.2cm 24.9cm 26.2cm 28.8cm 30cm  31.2cm

Docpods Kids Size Guide - for Docpods Kids Fit only

XXS 12-1  19.5cm 13cm 
XS 2-3 22.4cm  15.3cm 

Docpods Foot Pillow - Trim to Fit

  S L
US MENS  4.5 - 9  9 - 13
US WOMENS  6 - 10  10 - 14
LENGTH (cm) 26.5cm 29.2cm

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