Heel stability refers to the ability of the heel bone to remain stable and secure while we walk, run, or perform other activities. Heel stability is an important aspect of overall foot and leg health as it helps to reduce the risk of injuries, alleviate pain, and improve overall mobility and function. Here are some benefits of increased heel stability:

1. Reduced risk of injuries:

A stable heel can help to reduce the risk of injuries such as heel spurs, plantar fasciitis, and stress fractures. These conditions are often caused by overuse or abnormal foot mechanics, which can lead to inflammation and pain in the heel and foot. A stable heel can help to distribute weight evenly across the foot and reduce the risk of these conditions.

2. Alleviation of pain:

Heel pain is a common problem that can be caused by a lack of heel stability. By providing increased stability to the heel, it can help to alleviate pain caused by conditions such as plantar fasciitis, heel spurs, and stress fractures.

3. Improved mobility and function:

Heel stability is essential for normal gait, or the way we walk. A stable heel can help to improve overall alignment and mechanics of the foot and leg, which can lead to improved mobility and function. This can be especially beneficial for those who have difficulty walking or are recovering from an injury.

4. Enhanced athletic performance:

Heel stability is especially important for athletes, particularly runners and other high-impact sports athletes. A stable heel can help to improve overall foot and leg mechanics, which can lead to improved performance, reduced risk of injury and increased endurance.

5. Better balance:

The heel is an important part of the foot's foundation and it plays a key role in maintaining balance. A stable heel can help to improve balance, which can reduce the risk of falls and other accidents, especially in older adults or those with balance issues.

6. Reduced knee and back pain:

Heel stability is closely linked to overall alignment and mechanics of the foot and leg. A stable heel can help to improve alignment, which can reduce the risk of knee and back pain, as well as other conditions such as shin splints.

7. Increased confidence:

Heel stability can help to improve overall mobility and function, which can lead to increased confidence in performing daily activities such as walking, running, or climbing stairs.

How to increase heel stability?

There are several ways to increase heel stability, including:

1. Strengthening exercises: Strengthening the muscles in the legs, hips, and core can help to improve heel stability. Exercises such as squats, lunges, and calf raises can help to strengthen the muscles in the legs, while exercises such as planks and bridges can help to strengthen the core.
2. Stretching exercises: Tight muscles can contribute to a lack of heel stability. Stretching exercises can help to improve flexibility and reduce muscle tension, which can help to improve heel stability. Stretches such as the hamstring stretch, calf stretch, and quad stretch can help to improve flexibility in the legs, while stretches such as the spinal twist and seated forward bend can help to improve flexibility in the back and hips.
3. Footwear: Wearing shoes that fit well and provide good support can help to improve heel stability. Shoes with a wide toe box and good arch support can help to distribute weight evenly across the foot and reduce strain on the heel. Consider using shoe inserts or orthotics to provide additional support.
4. Gait analysis: A gait analysis is a process of evaluating the way you walk. A physical therapist or other medical professional can use video or other technology to evaluate your gait and identify any abnormalities.
5. Insoles Enhancement: Most shoes will not have appropriate heel support.  Some insoles will have enhanced features specifically in the heel area to provide additionally stability and comfort.

Consider SelectFlex Orthotics to Provide Additional Stability In The Heel As Well As Comfort

SelectFlex could be your solution for heel stability.  The tear-drop shaped heel cup provides 50% increased ankle stability through better alignment.  Additionally, the soft elastomer heel cup cushions and absorbs impacts better than most insoles which provides added comfort. 

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Got a New Year’s resolution to get more exercise? That’s great! But let’s make sure to protect your feet! Starting a new sport or fitness program is a great way to drop weight or to improve your cardiovascular health. But when you try a new exercise or start exercising more, you put lots of pressure on your feet. And that can lead to sports injuries (National Safety Council)…unless you follow these three important tips for safely exercising!

How to Start a New Sport or Exercise

Whether you’re starting a new running program, or jumping into deadlifts and squats, caution is key. With any new movement, your body needs time to adjust. Don’t expect to get off the couch and run five miles on your first day.

Instead, start low and slow with your training. In your first week, mix running and walking and don’t go more than a mile. If that pace feels comfortable, you can slowly increase your miles or speed the next week. (The safest way to train is to limit your increases to 10%. Whether that means you run 10% farther or faster is your choice.) If walking is your new exercise of choice, check out our blog on how to start a walking workout (Very Well Fit Magazine).

Why is slow and steady the best way to try a new exercise? It gives your body (and feet!) time to adjust to new movements and time to build up the muscles that will support your activity. If you rush into a new sport at full force, you risk an overuse injury which could send you into your Podiatrists office with problems such as shin splints or heel pain.

Choosing Sport Specific Shoes

Maybe your exercise resolutions have you getting serious about one sport. If that’s the case, it’s important to wear the right shoes for your chosen activity. If you’re playing tennis or basketball more than three times a week, choose shoes specifically designed for those sports. (The same is true for cleat-based sports, such as soccer or football.)

But what if you’re just walking or hitting the cardio equipment at your gym? In this case, cross-training athletic shoes are the way to go. These are athletic shoes with forefoot flexibility, so you can run if you need to. They also have lateral support, so you can step from side-to-side in Zumba class or on the elliptical. Finally, they have good support to protect your feet from the impact of any exercise.

Consider Orthotics to Prevent Exercise-Related Injury

Sometimes the structure of your body (biomechanics) increases your injury risk. That means even the best athletic shoes won’t protect your feet when you exercise. If your feet are flat, if your arches are too high or if your legs are different lengths, you may need extra support. Customizeable Orthotic insoles such as SelectFlex could be your solution. SelectFlex are an entirely new type of dynamic energy returning insole that won ISHN’s award for Best Protective Footwear.  SelectFlex insoles use a patented energy returning arch lifting technology called the PowerLift Arch.  The PowerLift Arch provides the wearer with 3 energy return levels to support the arch with dynamic alignment with every step. 

This can improve your efficiency when starting a new sport, especially running. Want to learn more about keeping your fitness resolutions with the help of cutomizeable orthotic insoles? See how SelectFlex can help you meet those 2022 fitness goals!

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