How to Make Foot Orthotics at Home
While orthotics for serious foot and ankle conditions should be created by a licensed podiatrist, soft orthotics (like those used by athletes during training) can be created using only raw materials and common household appliances.
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Things You'll Need
- 3/16 inch by 30 inches by 40 inches sheet of Plastazote #1 (see "Resources" for link)
- 1/2 inch by 33 inches by 33 inches sheet of Plastazote #2 (see "Resources" for link)
- 2 pairs of new tube socks
- Spray bottle filled with water
- Refrigerator with freezer
- Oven with a compartment at least 12 inches wide, 9 inches deep and 7 inches tall.
- Thermogloves
- Tongs
- Terrycloth towel, at least 27 inches by 53 inches.
- Jigsaw
- Bench grinder
- Scissors
- Baking sheet, at least 12 inches by 9 inches.
Instructions
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Creating The Mold
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1
Spray both pairs of tube socks so that they become damp (but not soaked).
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2
Place the dampened tube socks in the freezer and leave them for 1 hour.
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3
After the hour is up, preheat the oven to 285 degrees Fahrenheit.
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4
Fold the terrycloth towel over itself twice: once lengthwise, once widthwise.
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5
Set the towel on the floor next to the oven.
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6
With the scissors, cut two 7-inch by 12-inch rectangles from the sheet of Plastazote #1.
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7
With the scissors, cut two 7-inch by 12-inch rectangles from the sheet of Plastazote #2.
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8
Once the oven is preheated, place one 7-inch by 12-inch rectangle of Plastazote #2 onto the center of the baking sheet.
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9
Layer one 7-inch by 12-inch rectangle of Plastazote #1 on top of the baking sheet's Plastazote #2 rectangle.
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10
Place the baking sheet (with the layered rectangles) into the oven. Leave it for 8 minutes.
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11
3 minutes before the rectangles are done baking, take two of the tube socks out of the freezer.
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12
Break up the excess ice and put the first sock on the subject's right foot.
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13
Put the second sock on over the first sock. Note: the right foot should now be wearing two layers of very cold socks.
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14
Put on the thermogloves and use the tongs to remove the heated Plastazote from the oven.
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15
Lay the bi-layered Plastazote onto the pre-folded towel.
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16
Have the subject step onto the center of the Plastazote with the cold-socked foot and hHold onto a nearby wall in order to balance on one foot.
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17
Hold this position for at least three minutes. After this point, the foot can be removed for a few seconds but must be put back quickly.
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18
Once 7 minutes have passed, the foot can be removed while the Plastazote cools for an hour by itself.
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19
Repeat Steps 5 through 18 for the left foot.
Shaping The Orthotic
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20
Use the jigsaw to cut away the excess Plastazote from the mold, leaving a 1/2-inch border around the foot's impression.
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21
Use the bench grinder to gently narrow the orthotic so that it fits inside the subject's shoe.
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22
Slide the orthotics inside the shoes and have the subject test for comfort.
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23
Make small adjustments with the grinder based on the subject's feedback.
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