Guides
Practical guides to choosing and using insoles, supports and recovery tools. Written by the Step Balance Research Team, with every health statement referenced to medical, podiatry or orthopedic sources.
Latest
Standing all day at work through the holiday season: a shift guide for retail and hospitality
A short guide for retail and hospitality staff standing all day at work through the holiday season: what long standing does, what helps on...
Starting to run again in January: a 4-week plan for feet and legs
A 4-week run-walk plan for starting to run again in January or after any break, with honest evidence on the 10% rule, strength work,...
Gel knee sleeve or plain knee sleeve: which one for your sport?
A gel knee sleeve adds a cushioned ring around the kneecap; a plain knee sleeve keeps a low profile. Here is what the evidence...
Walking the Camino de Santiago: how to look after your feet
Blisters are the most common foot problem on the Camino. What studies of pilgrims show, how to prepare shoes, socks and pack, a daily...
How to use an acupressure mat: your first sessions, step by step
A calm, step-by-step guide to your first acupressure mat sessions: how to lie down, how long to stay, what is normal to feel, a...
Insole size and fit: how to choose your size and which shoes they fit
How to choose your insole size by the shoe, why your feet change during the day, how much toe room to leave, which insole...
Wrist support for the gym, padel and desk work: what helps
What the research says about wrist support in the gym, on the padel or tennis court and at the desk: sleeves versus wraps, technique,...
Ankle support for padel, running and soccer: what a sleeve does and doesn’t
How ankle sprains happen in padel, running and soccer, what the evidence says about sleeves, braces and tape, a balance routine with a trial-based...
Breaking in firm insoles: what’s normal in the first two weeks
Why our insoles have a firm shell, what is normal in the first two weeks and what is not, a day-by-day break-in schedule based...
Foot reflexology: what the evidence says (and what a foot roller can do)
Reflexology foot maps, the clinical trials and the systematic reviews, read honestly: what the evidence supports, what it does not, and how to enjoy...
Insoles for running and padel: cushioning or support?
What the trials show about cushioning and injury, why comfort is the best filter, how padel's stops and turns change what matters, and how...
Knee compression sleeves: what they do and what they don't
What studies show about knee sleeves and position sense, why feeling stable is not the same as being stable, an honest note on far-infrared...
Acupressure mats: what the research says
An honest look at the small trials on spike mats, why relaxing matters more than the spikes, how mats differ from acupressure, and how...
Caring for wooden recovery tools: clean, dry, oil and store
How to clean, dry, oil and store a wooden foot roller or massage stick so it stays smooth and hygienic for years, and the...
Elbow support for padel, tennis and golf: what helps and what doesn't
What studies show about the elbow in padel, tennis and golf, how a compression sleeve differs from a forearm strap, and why equipment, strength...
A padel warm-up with a massage stick: 8 minutes before you play
What padel asks of your body, what the research says about warm-ups and rolling, and an 8-minute court-side routine you can do with a...
How to choose the right insole: a practical guide by shoe, day and evidence
How to choose an insole by shoe, daily routine and comfort, with the research behind each tip: the wet footprint test, the first two...
The desk-day reset: feet and legs in 5 minutes
What the research says about long stretches of sitting and standing at work, and a simple 5-minute reset for your feet and legs with...
Insoles for standing all day: what the research says
Why long hours on your feet are tiring, what studies show about cushioned insoles and anti-fatigue mats, what to look for in an insole...
A massage-stick routine for runners: 3 minutes before, 6 after
A short, evidence-based routine with a massage stick: three minutes to wake up the legs before you run, six minutes to ease them afterwards....
Padel: looking after your feet, knees and elbows
What studies show about padel injuries in Spain and Europe, what is linked to them, practical habits for feet, knees and elbows, and a...
Massage stick, massage gun or foam roller? What the research says
Three ways to apply pressure to tired muscles. What the reviews show for each, where each one fits before and after training, and how...
A 5-minute routine for tired feet
A seated five-minute routine for tired feet, what research says about rolling, calf work and foot strengthening, and who should take care before using...
Foot roller, spiky ball or foam roller? How to choose a foot massager
Spiky ball, foam roller or wooden foot roller: what the research says about massaging the soles of the feet, what reflexology can and cannot...
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