FITTING YOUR INSOLES

FULL LENGTH:  Remove the original liners from your shoes. Slide your new insoles into the shoes. They should slide in easily and fit perfectly. Check there are no folds or creases at the toe area.

THREE QUARTER (SHORT): Make sure to pull them all the way to the back of the shoe

• Your shoes may fit slightly tighter with your insoles in them – loosen and redo the laces from the bottom.
• Your heel may sit higher in the shoe; it may take time to get used to this.
• If you feel that your heel ‘pops’ out of the shoe when walking; tie the laces tighter or consider a ‘heel-lock’ lacing technique.

• Don’t forget to take your new orthoses with you when buying new shoes.

GETTING USED TO YOUR INSOLES

It is going to take some time to get used to your new insoles. You may experience aching, burning or cramping, in your feet and/or higher up, sometimes even discomfort in your lower back. 

Low grade discomfort is normal and expected and it will pass as your body adjusts.

• Begin wearing your orthotics at the start of each day.
• If you feel too uncomfortable within a few hours, remove your insoles and replace them with your original liners, or another pair of shoes for a few hours, to give your feet and body a rest. Try again later on.
• It can take 0-14 days to be able to wear them all day without thinking about them. Everyone has a different timeline.

There after it may take a few more week for things to settle down and your symptoms to improve. Most people have some improvement within the first 2 weeks, but it can take longer.

GETTING BACK INTO ACTION

Only once you are completely comfortable in your new insoles, should you start wearing them for your sporting activity.

• If you do not give your feet and body enough time to get used to them, you will be at risk of developing blisters.
• Please make sure you resume your activity at a reasonable pace.
• Take your original shoes liners with you, in case you need a rest from your new orthoses, and you can swap them out during your activity.
• Gradually increasing to your full load/intensity/distance/speed.

LOOKING AFTER YOUR INSOLES

• To clean your orthoses, wipe the top of your orthoses with a damp cloth.
• Do not use detergents, do not immerse and do not put through the washing machine.
• If they do get wet, remove them from your shoes and leave them to air dry, out of direct sunlight.
• They will discolour with the imprint of your feet over time, nothing to worry about.

WHEN TO CONTACT US

Within 4 weeks from your insole fitting

Whatsapp message first 078 060 6744 (WhatsApp link) if:

• • • • No change in symptoms (it stayed the same)
      • Increase in symptoms (it got worse)
      • New significant pain elsewhere

Make an appointment straight away:

• • • • Blister Formation
      • Heel keeps slipping out / shoe falling off the heel
      • You cant get used to a certain lump

*Changes to address these are at no additional charge if handled within 4 weeks from the fitting. If it is after 4 weeks, charges will apply and will depend on the nature of the issue.

Otherwise, no news is good news, but you are more then welcome to tell us that things are going well!

LIFESPAN

The general rule of thumb is that insoles will last about 2 years… but there are some exceptions.

Less than 2 years: high mileage runners, professional athletes, significant changes in activity, kids (mostly because they grow so quickly).

More than 2 years: using multiple pairs and when only used for very specific activities.

These are general guidelines. We have seen insoles lasting 10 weeks (elite netball player) to well over 5 years, and it depends on many factors.

WHEN TO GET NEW INSOLES

Recurrance of symptoms (orthotics probably worn, but please dont wait that long!)

Worn cover that rolls up and creates areas of callus or blisters. 

Changes in activity (like increasing distance or intensity) creating new symptoms.

OR

Once things are happy, you can order additional pairs as soon as you want to. Send a whatsapp. We’ll chat about shoes and features before arranging the fitting.

A NOTE ON DIABETES

People living with diabetes who suffer with neuropathy (poor or no sensation in their feet) need to phsically check their feet to LOOK for

• hot spots = localised area of redness
• bleeding within callus

every few days as they get used to their insoles.

Insole efficacy to reduce / treat ulcers will be monitored more frequently and insoles may need to be replaced more often. Dont worry, we will guide you!