Heel Insert Longer Term

[chobbs]

Hi Kit,

First, a big thank you. I have been fighting my flexibility issues for many, many years now as well as a back injury I suffered at the start of '09 that has resulted in my spine quite often being twisted with a lean to the right. Very frustrating as I could never connect the dots. After coming across your material through Gymnastic Bodies I ordered your book on back and neck pain and found I had a leg length difference, something I never thought to check previously. Wearing the heel insert has made a significant difference, pretty much eliminating the back problem entirely and my flexibility is much improved. I no longer am having my hip flexor tighten further down after stretching.

One thing I noticed the other night is that carrying my garbage bag out to the trash can is easier yet more fatiguing than prior to wearing the insert. It seems like the fatigue is deep within my hip/back and my guess is those smaller stabilizer muscles are finally able to start doing their job again. It is a surprising feeling for sure, but definitely one that makes me think I am actually on the road to recovery!

Second, I was curious as to when to re-evaluate the insert. I don't know if my discrepancy is actual bone difference or purely muscular. The lift I have is adjustable in 1mm increments. Is there a plan you recommend following for decreasing the lift height over time or evaluating if it is still necessary?

Thanks for any insight you can provide and for helping me look at my problem from a new perspective.

- Chris

[Kit_L]

Hello Chris,

I found I had a leg length difference, something I never thought to check previously.

For me that tragedy is that no one ever does think to check this and yet the person with the problem is standing right in front of the practitioner. I consider an actual leg length difference with or without asymmetric hip flexor tension to be the number one cause of recurring low back pain.

my guess is those smaller stabilizer muscles are finally able to start doing their job again.

Precisely: the adaptation of these muscles requires time and the right kind of stress. The use of the heel insert is much more about redistributing stress and hence making the weaker muscles stronger than it is about anything else. Try not to rush this process.

Regarding re-evaluation of the insert thickness: I believe that the comfort and sensation of ease in the body is the best guide of all. Some people never need to increase the heel insert amount beyond the recommended beginning amount (which is always something less than half of the suspected difference). Others become more acutely aware of the actual difference and feel more comfortable with a thicker insert. Re-visit this aspect from time to time is my recommendation.

My final suggestions for heel inserts is to try to wear minimalist footwear as much as possible. In my own body, as an example, I have about 17 mm leg length difference but I wear the Five Fingers all the time, and so I use no insert at all these days. I think the comfort and ease in one's own body is the best guide in this respect.

[chobbs]

Thanks for the advice Kit. I hadn't even considered increasing the thickness. Will plan on evaluating over time and see how it goes - either direction.

Wish Vibrams made the five fingers in my size ... unfortunately they are not short enough nor wide enough to accommodate my duck feet. I do have Nike Free 7.0 shoes however that I like very much (once I got the sides stretched out).

- Chris