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.

When is the best time to stretch and should I warm up before I start my stretches

Docpods Support - Tuesday, June 20, 2017

There’s a lot of controversy around the best time to stretch. Most publications suggest a small warm up walk or jog at around one third of the pace of your regular activity before you can start your stretches. So in practical terms, what that means is you get ready for your walk or your run and you maybe run for 800 to 1,000 meters and then stop and do your stretching.

The reasoning behind this is that the muscles we’re about to stretch, there’s two components to them. They have the fleshy component and they have the watery component. By increasing the temperature in the muscle, you’re decreasing the viscosity in the muscle in the watery component which will allow the muscle or the meaty part of the muscle to become stretched and this is where we will get our permanent changes in length through regular stretching.

So to recap, it’s best to stretch when you’re slightly warm and you’ve done some mild activity.



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THE KEY STEPS TO GETTING THE RIGHT SIZE DOCPODS:

FULL LENGTH INSOLES 

NON FULL LENGTH INSOLES 

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


  US UK EURO 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

  XXS XS S M L XL
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

  Size SPORTS  SLIMLINE
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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