FAQ

Do Foot Orthoses (Insoles) Hurt at First?

The short answer is no, they should not cause pain. While it is normal for new orthotics to feel “different” or even a bit strange at first, they should never be painful.

Think of it like a new pair of glasses or a watch; your body needs a few days to adjust to the new sensation, but it shouldn’t hurt to wear them.

What to Expect During the “Break-In” Period

When you first start wearing your custom orthotics, you are retraining how your feet interact with the ground. Here is what is normal versus what is a red flag:

• Normal (The “Unfamiliar” Phase): You might feel a bit of pressure in the arch or a sensation that your foot is being guided. This usually fades within a few days as your mind and muscles adapt.

• Not Normal (The “Pain” Phase): You should not experience sharp pain, skin rubbing, blisters, or an increase in your original foot pain.

The “Golden Rule” of New Orthotics

If your orthotics cause genuine pain: Stop wearing them immediately.

Your orthotics are designed to help you, not hurt you. If you feel any discomfort that goes beyond a “new sensation,” contact your Certified Orthotist right away. They can make small, professional adjustments to ensure the fit is perfect for your unique foot shape.

Transitioning to custom orthotics is a journey for your feet. Since these devices change how your muscles and bones align, a gradual “break-in” period is the best way to avoid discomfort.

1. The “2-Hour” Rule

Don’t try to wear your new orthotics for a full day right away. Start by wearing them for just two hours on the first day. Each following day, add one to two hours to your wear time. Within a week to 10 days, you should be able to wear them comfortably all day long.

2. Choose the Right Footwear

Your orthotics need a solid foundation. Ensure you are placing them in supportive shoes with a removable factory insole.

• Pro Tip: Always remove the original foam liner that came with your shoes before sliding your custom orthotic in. This ensures the device sits flat and functions as intended.

3. Stick to “Normal” Activities

For the first few days, keep your activity level low to moderate. Walk around the house or the office, but avoid high-impact activities like running, hiking, or heavy gym sessions until your feet have fully adapted to the new support.

4. Monitor Your Body’s Feedback

It is common to feel a “new” sensation not just in your feet, but also in your ankles, knees, or lower back. This is your kinetic chain realigning. However, if you notice redness that doesn’t go away after 20 minutes or any sharp pain, take a break and consult your orthotist.

5. Be Patient and Consistent

Consistency is what allows your brain and muscles to adapt. If you skip a few days, your feet might “forget” the new alignment, and you’ll have to start the transition period over again. Give your body the time it needs to embrace the support!

The first step to make in arranging for a brace is to Make an Appointment. The Certified Orthotist will assess you to determine the most appropriate course of action.  We will outline a plan that works for you.  

In general the steps are:

• assessment and development of a treatment plan
• cast and measure
• you go home and then over 1-2 weeks, we make the brace in our lab
• you return and we try the brace and fine tune it
• we re-evaluate the comfort and function
• you return for follow up as needed

Custom made foot orthoses (FOs) are made specifically for an individual based on the unique medical and biomechanical requirements of the person. The ready-made insoles that are found at many different stores are made to fit everyone and are sized according to shoe size. They do not take into consideration the different foot shapes and anatomy, but are made to try and fit everyone. In some cases the ready-made insoles work well and serve an important purpose. For many people however, the unique issues that are creating problems can only be solved by a pair of custom made foot orthoses. If you have foot or leg problems, see your doctor for a proper diagnosis. Then, schedule an appointment with us and we can assess your individual needs and make a recommendation that is right for you – sometimes that recommendation includes ready made insoles or sometimes custom made foot orthoses but sometimes no intervention at all!

In some cases there is funding for Orthotic Devices. Some insurance policies (Employee Benefits) may provide funding or partial funding. Please check your personal policy as each policy is unique. We are agents with the Workplace Safety and Insurance Board (WSIB), Non-Insured Health Benefit (NIHB), Greenshield and other funding groups. For a selected group of orthoses, The Ministry of Health Assistive Devices Program (ADP) may provide partial funding for long term devices. Click here for answers from the Ontario Ministry of Health and Long-Term Care.

In any case we will provide you with all paperwork that you need and help guide you through the process.

When you come for your first appointment, make sure you bring any information that is relevant to the reason for the appointment.

You should bring:

• any notes from other health care professionals such as your doctor,  physiotherapist, occupational therapist, chiropractor, chiropodist
• any test results that you may have
• if the appointment is regarding your feet or legs, bring the shoes you most commonly wear
• any devices that you may have worn in the past (previous foot orthoses or braces)
• if the appointment is regarding your legs or knees, bring shorts
• make sure that you know your insurance information
• your schedule in the case that you need to book another appointment
• any other information that you think may help us do our job better

If you do have questions before your appointment, just call or email us, we are happy to help!