People often look for the best shoes for tarsal tunnel. The tarsal tunnel is a tunnel-like hollow in your foot, from where the tibial nerve goes through and connect with other parts of your foot. A tibial nerve consists of almost all the nerve tissues from the upper parts of your body. They connect with your foot via the tarsal tunnel. This tunnel is covered by flexor retinaculum ligament and ankle bone. When this tunnel gets shrunk or squeezed, it put pressures on those nerve tissue.
Any kind of shrinkage in the tarsal tunnel causes irritating pain and numbness in your feet. It starts from your toes and goes through the base of the foot to the ankle. People who have pain originated from the tarsal tunnel, often recommended using specific shoes by the podiatrist. Some shoes often help to reduce the pain caused by tarsal tunnel syndrome. You can also wear these recommended shoes as a precautionary measure against the tarsal tunnel.
You need to be aware of choosing shoes. Shoes lacking determined features may cause different foot-related issue. There are various shoe brands which are both stylish and suitable for TTS(tarsal tunnel syndrome). They will satisfy your fashion appeal and will help you with your tarsal tunnel syndrome. Ankle brace can be used with them. You can easily find out about the best ankle brace for sinus tarsi syndrome online.
Reviews of the Best Shoes for Tarsal Tunnel :
Tarsal tunnel syndrome can become your worst enemy if you don’t choose the right type of footwear. A large number of people, especially the women are now a victim to this annoying issue. So, it is crucial to find one of the best women's shoes for tarsal tunnel before it gets too late. Well, that can be a bit hard if you don’t know what to look for and what to avoid in a shoe. But as now you are here, there is nothing to worry about. Come with us, and let’s sort things out!
ASICS Men's Gel-Venture 6
Nike Women's Revolution 4
Skechers Women's Go
adidas Women's Clou
Saucony Men's Cohesion 10
GEL Cushioning System
Support & Comfort
Best Running Shoes for Tarsal Tunnel Syndrome
The pain of tarsal tunnel can be felt when you are running or taking exercises. The stretch in your leg is largely felt at this time. A proper shoe can give you relief from this pain. And that’s why we have selected some of the best women's shoes for tarsal tunnel for providing adequate support to your foot. All of the products are hand-picked by our experts so you can fully rely on them. Let’s get started!
ASICS Men's Gel-Venture 7 Running
Propét Men's TravelFit Walking Shoe
ASICS Men's Gel-Nimbus 22 Platinum
GEL Cushioning System
GEL Cushioning System
12 x 6 x 2 inches
Best Sneakers for Tarsal Tunnel
The above shoes are perfect for running, but for your everyday use, you will need something else. Look, running and walking shoes aren’t the same. Each of them is designed in a specific way for your required support. A running shoe is flexible and has more cushioning. But a walking shoe needs to be lightweight and provide adequate support in the heel area. With this in mind, we have selected some of the best sneakers for tarsal tunnel.
Vionic Women's Brisk Miles Lace-up Active
Cole Haan Men's Nantucket Loafer
OrthoComfoot Mens Slip On Sneakers
Cause of Tarsal Tunnel
Before knowing about the best shoes for tarsal tunnel, you need to know why you should use specific shoes for the tarsal tunnel. You also need to know the reason behind tarsal tunnel syndrome. If you have tarsal tunnel syndrome, you need suitable shoes. These shoes will relieve you from the excruciating pain and contribute to your healing process. Even if you don’t have any TTS, you should wear these kinds of shoes for preventing any future TTS. These shoes also come with features that will increase your comfort level.
There could be many reasons for tarsal tunnel syndrome. The most probable reasons are flat feet, too much running or walking, accident, etc. In one word, any kind of activity that will put excessive pressure for an extended period of time has a probability of causing TTS. People sometimes born with some deformity from birth, which may also cause this syndrome.
Flat feet faces too much stress on them due to the lack of arch in their feet. Runner and athletic players often apply repetitive pressure on their feet. All this extra pressure may cause the tarsal tunnel to shrink. Thus, applying extra force on the sensitive nerve tissues. Some suggest that this type of pressure on the nerves may lead to the neuropathy. So you need to take measures if you notice any signs of tarsal tunnel syndrome. For sufferers who go out regularly, it is imperative for them to find the remedy for this disease. Suitable shoes will provide enough support and comfort to help you in your healing process.
Features of Suitable Shoes for Tarsal Tunnel
Preferable shoes for tarsal tunnel should have comfortable and supportive insole, outsole, the right size, robust built, etc. They should be able to provide you with enough cushioning needed to reduce the pressure from the tarsal tunnel. These bellowed features are the common attributes of these shoes. You should make sure that the shoe that you are purchasing exhibits these attributes.
Support and Cushioning
The first thing you have to look in your intended shoe is the proper cushioning to support your ankle and ball of your foot. The shoe has to have enough cushioning to reduce the stress in your tarsal tunnel. These cushioning will protect your feet from excess and sudden impact, which is nasty for your feet.
You can insert different type of orthotic supports inside these shoes according to your podiatrist suggestion. These shoes let you insert any kind of extra supports like arc support, heel support, etc. Some of these shoes also offer their own support accessories.
The outsole of the shoe has to be supportive enough. Avoid shoes with thin outsole. The thin outsole doesn’t have that much shock absorption ability. Look for the components of the outsole. They should be moderately flexible. They will only bend over the ball of the foot. The material of the outsole has to be robust. Otherwise, they will not provide that required assistance to your feet for a long time. For the regular runner, great emphasis has to be put on the outsole. This outsole is exposed to the maximum stress caused by walking or running. That’s why you need your outsole to be strong enough to last for an adequate amount of time.
Shape and Size of Your Shoe
This is a crucial aspect of the shoe. It is mandatory that your shoe perfectly suits your feet. Shoes that are too tight and compact has an adverse effect on your feet. Regular wearing of compact shoes will aggravate your condition. Tight shoes may put extra pressure on the tarsal tunnel.
So you should always buy shoes in the right size. Even shoes with the right size contain some tight area due to the design of your shoe. That’s why you have to ensure that your shoe has enough space in the middle for the bones of your feet. Some shoes are tight at the end, which squeezes the toes. That is quite painful for individuals with tarsal tunnel syndrome. These shoes should have breathability to ensure the air to flow through your feet. It should be wide enough to accommodate your heel adequately. A well-shaped shoe is a must to prevent tarsal tunnel syndrome. It is also obligatory for individuals suffering from TTS.
Insoles provide support and cushioning to your footbed. This attribute is fairly effective for your healing process from tarsal tunnel syndrome. They are removable. So you can add your own customize insole for a better performance. They soothe the ailing tendon tissues and your footbed, which is really useful and soothing for the patient with Tarsal tunnel syndrome.
Lightweight shoes are suitable for this situation. It puts less weight on your feet. Thus it distresses your feet and makes your walking easier. Heavy shoes apply extra gravity force on your shoe, which makes walking problematic for you. In order to cope with these heavy shoes, your feet face different kind of strain which may affect the tarsal tunnel. So always look for lightweight shoes.
What Causes Tarsal Tunnel Syndrome?
The tarsal tunnel is found inside the ankle area of our feet. This is formed by the bones of our ankle and the ligament bands that usually stretch in the foot. The tarsal tunnel contains many blood vessels, tendons, nerves, playing an important role in your foot’s movement. It also contains the posterior tibial nerve, and when this nerve compresses due to some unusual reason, tarsal tunnel syndrome occurs. This can cause unbearable pain, swelling, numbness in the foot. Aside from this, there are many other reasons for tarsal tunnel syndrome. These are:
Tarsal Tunnel Syndrome Symptoms
The tarsal tunnel has many symptoms. Patients can feel one or sometimes more at the initial stage. The symptoms are:
- A sensation of electrical issue
- Burning or tingling
- Pain and swelling
The symptoms are usually felt at the ankle area or at the bottom of the foot. In some cases, people can feel the pain at a particular spot, or the symptom may just isolate. On the other hand, the symptoms can extend to the heel, arch, and toe areas of the foot.
Sometimes you may find the symptoms soon after the syndrome starts. Most often, they are caused by the overuse of the feet. This means when you are standing for a long time or exercising, the tarsal tunnel may occur.
No matters when how it started or where you are feeling the pain, initial treatment is recommended. If you notice any of the above-discussed symptoms, you should visit a doctor as early as possible. If the syndrome is untreated, then it may progress and result in permanent foot damage.
Tarsal Tunnel Syndrome Treatment
Okay, when you will visit your foot and ankle surgeon, they will first examine the condition of your foot and determine if there is any loss of feeling. During this time, your surgeon will first position your foot and examine your leg by tapping the nerves. He may also press on the painful area to see if any small mass is present.
If he finds any mass or if the initial treatment doesn’t reduce the issue, he may order advanced imaging. Studies like electromyography and EMG/NCV may also be ordered to evaluate the nerve problem. Even after all these, your condition still remains the same; he may go with nonsurgical treatment.
There are many treatments that can aid tarsal tunnel syndrome. These are often used as a combination. The treatments include these:
- The doctor may suggest you take a rest. The main goal of this treatment is to prevent you from staying on your foot and encourage the healing process.
- Applying an ice pack in the affected area can help you reduce the pain. Simply place a towel between your skin and the ice. Then use the ices for 20 minutes. Wait 40 minutes before applying the second dose of ice.
- This also includes some oral treatment. The doctor may suggest taking some Nonsteroidal anti-inflammatory drugs (NSAIDs). These drugs will help you to reduce the pain.
- Sometimes you will have to restrict the movement of your foot can boost your healing process. For this, wearing a cast may be necessary to allow the nerves to heal.
- In order to reduce the symptoms, your doctor prescribes ultrasound therapy, physical therapy, and other exercises that can help you reduce the pain.
- A local anesthetic injection can help you relieve the pain in your foot. For treating your inflammation, you may need to be injected with a corticosteroid.
- Your doctor or therapist may prescribe some custom shoe inserts. These inserts will help you to maintain your arch and reduce excessive motion that can trigger the compression of the nerve.
- Some supportive shoes may be recommended. Like the shoes in the above list, we have named the best shoes for tarsal tunnel.
- The patients who have flatfoot or those who have multiple symptoms that can end up in nerve damages may need the support of a brace. This can reduce the pressure on the foot and help you to recover quickly.
- By compressing the foot and keeping it raised can reduce inflammation in your foot. For this method, you will have to keep the foot raised above the heart. It will be better if you can use an ACE wrap to wrap your leg. Try to use a pillow to rest it while you are sleeping or sitting.
Tarsal Tunnel Syndrome Surgery Recovery and Complications
TTS treatments start with anti-inflammatory medications. In some cases, steroid injections are also needed to be injected into the tarsal tunnel area. The recovery time depends on the syndrome and its type. Generally, it takes 8-16 weeks after the surgery.
TTS - Surgery Recovery
Depending on the condition of your foot, your doctor may suggest you go through several surgical procedures. This can include an operation named tarsal tunnel release. As we have said above, it takes 9-16 weeks to finally recover after surgery. But the stage depends on the severity of the injury. In some cases, it may take six months to recover completely after the surgery stage.
TTS - Complications
Due to TTS, you will feel enormous pain inside of your ankle and at the bottom of your feet. It can also cause irritations in the toes and your lower legs. TTS squeezes the nerve and makes it narrow and confined.
Tarsal Tunnel Syndrome Exercises
When the symptoms become less painful, you can start some strengthening exercises to prevent further problems. This can also boost up your recovery stage and help you regain your natural mobility. Some of the commonly recommended exercises are:
- Sit down by keeping the legs extended. Then gently and slowly bend the foot at the ankles. First, do it downwards to the ground and then upwards to the body. Try to reach as much as you can and repeat it several times.
- Rolle the ankle slowly and gently with a circular motion. You can do it as aggressively as it is comfortable to you. Make sure to do it several times.
- Turn the ankle slowly inward and outward. Try to create a windshield wiper motion. Once you are done, try to repeat all these three exercises several times a day.
Raises of Heel-toe
- Stand straight, and they raise your toes slowly as far as possible.
- After that, lower the toes slowly and start raising the heels gently. At this stage, put gradual pressure on the ball of your foot.
- Repeat this exercise at least ten times a day
Stretch of Plantar Fascia
- Sit down by extending your leg and try to reach the big toe as long as you feel comfortable. Then pull backward. You can use a stretching band, sock, or a dishtowel.
- Stretch your foot backward until you feel it from the sole to the ball.
Hold this position for 30 seconds at least, and then release your feet slowly.
- Repeat this stretch five to three times a day and continue this for several weeks.
- This can also be done by rolling out the arch, heel, and sole gently in a downward motion.
Some Balance Exercises
- Raise one of your legs by standing straight, and then try to raise the sole of that foot
- Hold this position for 10-15 seconds at least. Make sure not to overstretch the inner ankle. If you are feeling too wobbly, restart the exercise by lowering the foot.
- If you want a more intense version, you can lift your leg in the air as far as you keep away from your body.
Stretch of the Soleus Muscle
- For this, you will have to perform the gastrocnemius stretch. But in this case, you won’t have to use your back leg.
- If it seems easier to you, then you can increase the stretch a bit more by placing something under the front or at the ball area of your foot. This can also be done by propping your foot’s ball up on the wall.
You should be able to find the best shoes for tarsal tunnel among these shoes. You can take suggestions from your podiatrist on this matter. Always try your shoes in the afternoon before buying. Because in the afternoon your foot remains in its normal size. If you are a sportsman, then you should look for the durable, well-cushioned and high-performance shoe. For senior members find a shoe with extra paddings and comfortable outsole.
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Last updated on May 26th, 2021