How to Correct Overpronation (Fallen Arches)
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- čas přidán 6. 06. 2024
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Things mentioned in this video:
This video provides the 5 science-based steps to correct the foot arches from flattening and the ankles falling inwards while walking and running.
#overpronation #flatfeet #pronation
Chapters:
0:00 Start
0:47 Step 1: Strengthen The Feet
2:59 Step 2. Fix Toe Alignment
4:25 Step 3. Wear The Correct Shoes
5:13 Step 4. Learn to Forefoot Strike
6:49 Step 5: Strengthen Glutes
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Content Disclosure: The information provided in this video is intended for educational purposes only and should not be construed as medical advice.
Affiliate Disclosure: Some of the links in this video description are affiliate links, meaning, at no additional cost to you, Exercising Health may earn a commission if you make a purchase and/or opt-in through these links. My team and I only promote products we 100% believe in and use ourselves. - Sport
This content is brilliantly explained and delivered. I've been searching tirelessly to find what any local physio or kinesiologist couldn't about my ankle and the collapsed arch that causes me pain when I run. It's amazing how little we know about feet biomechanics and yet we start from the ground up on our feet in any sort of physical activity
I have problems with my feet. metatarsalgia and a bunion. Right foot Arthritis in big toe. 2 operationy later not much better. Nobody told me to excersise the muscles after my Op. I believe from watching your video excersise help. Why not you excersise other parts of the body. I didn't realise it takes such a long time to get your feet back in shape. Also I wore toe spacers at night but I can't wear them all night yet. Thank you for such an informative video. I wish there were more indept videos like this. Keep up the good work.
Get yourself some barefoot shoes/minimalistic footwear
@@SueleymanDerEhrenmann I would love to but not yet. Every little stone I can feel.
Wear toespreaders not at night but during the day. They are most effective when you are using your muscles
@@zmatthes2235maybe you can find thicker barefoot style shoes that have all characteristics of a barefoot shoe but with a thicker sole that is still flexible. Also don’t forget to walk barefoot at home and try to point your feet forwards while walking
seriously quality, life changing stuff
Also, read "Born to Run" for tips on running form. I'm NOT a runner. I've always hated it but when I read that book and actually tried the way that the Tarahumara run, it felt effortless with little impact.
Such an informative video! Thanks!
Thank you so much that's what I'm searching about for about a year and finally I found someone can explain all my questions thank you so much
Such awesome feedback! Thank you for letting us know. It’s messages like this which make us eager to keep researching and putting out the best content we can. 🙏🙏
Thank You! glutes and feet work as the team.BRILLIANT.
They sure do! The workings of the human body is truly fascinating 🤩
Great video
Do you have one for oversipination?
Great stuff!
❤😊thanks 4 the info. U got a new subscriber
Thanks Chris. ❤
Thank you 🙏
Wow! So much great info. Thank you for putting it all together in such a concise but easily understandable video 😊
Thank you for your feedback and support! It means a lot to know that our content is adding value to our viewers! Have a wonderful day, and all the best with your training 🙏😁
Just now seeing this video but I figured this out by myself my feet were really really super pronated to the point where my knees dropped to a position that was roughing 2. 1/2 inches Lower than it should be. This comes from sitting down (weak glutes/ core) so much from school and video games I’m not completely done fixing it but I’m almost there been a month and a half
Thanks so much.
I have been thinking that inversion and eversion are some under appreciated functions of the foot. 2 of the 6 directions it can move. Its probably important for non flat terrain as well as direction change. I have been training by running in tight ~15 foot circles (clockwise and counter clockwise) and i can really feel the transverse and longitudinal arches. Also its been cool to target the medial and the lateral gastrocs independently.
Just tried looking for some videos on this phenomenon and for example the only videos i found for strengthening the posterior tibialis (powerful inverter) are for healing tendonitis and im pretty sure this muscle would be crazy strong in people who had to navigate non flat terrain
Question. Have you tried wearing the Realfoot Natural Runner shoes? I'm planning on buying the Natural Runner 2s when they come out in mid April!
The sneakers you recommend do a number on one's knees so I'd rather go with the protection but a wide toe box is still a good option.
Since birth, I've had a slight deformity in one leg, particularly noticeable in the left hip where there's a valgus, and the left knee displays varus due to two previous instances of a broken tibia. I'm wondering if exercise could be beneficial for my condition?
when u talked about forefoot running does that also contribute to walking?
Have you stumbled upon a decent pair of 0 drop steel toe boots in your work? There doesn't seem to be anything on the market in the UK. Having said I don't think it helps that I'm looking for an EU39 rather than mens sizes.
I can't fix my bunions without surgery. I have end stage arthritis and am bone on bone. Can I still help the pronation without surgery (fusion is the option multiple surgeons have suggested)?
My Mom has had bunions as long as I can remember. She also has to wear compression stockings during the day. So she could never wear toe spacers under them because it hurt too much. The part in your video about wearing them at night while you sleep will be a pleasant surprise for her!
Perhaps your mom could try using open toe compression stockings to allow usage of toe separators during the daytime, too?
@@Ilive2loveJesus Thank you for that awesome idea and taking the time to answer!!
@@MrAcEsNeIgHtS1188 You are welcome! I hope your mom will find it to be helpful!
Do orthotics help, or should you avoid them?
I have looked at your recommendations for best shoes for bunions and they're not very good. Crocs are too spongy and aggravate neuromas. The two running shoes either have an elevated sole or a toe box that narrows and bunions tend to ride on the edge of Birkenstocks and they have rigid, structured arches. I have big, knobby bunions and I couldn't wear any of those. It took me three years to get into bare foot shoes and lose my structured arches. It's hard to find bare foot shoes that are wide enough in that area, though.
I hate that I got custom support soles as a kid as a permanent solution. That is now more than 14 years ago, and I still have difficulty walking without.
I've been spending half a year strengthening my feet and toes to be able to sport again. Happy to say that I can run for 2km now without pain
I got pretty severe shin splints/MTSS, and really feel that the cause is in my feet and ankles, which are probably underdeveloped at this point.
half a year is nothing. it will take several years.
@@AnDre-fj5lb I know, but I'm already happy with having pain on a daily basis to having little daily pain and being able to run 2km without pain.
It's probably something which I have to take into account for years, but excited to make progress :p
I FOUND THIS VIDEO TWO WEEKS AGO, I HAVE PLANTAR FASCIITIS, SAY ABOUT 4-5 IN RANGE OF PAIN, MILD. I HAVE ALWAYS WORN ASCIS GT WITH ABOUT 10 MM DROPS FOR MANY YEARS BUT I IGNORED THE NUMBER OF DROPS IN THE PAST. I USED TO BE A RUNNER UNTIL MY LEFT KNEE HAD CARTILAGE TORN. I STILL JUMP AND JOG BRIEFLY. I HAVE LEFT BUNION IN 2010. MY FEET ARE OVERPRONATED TOO. I WANT TO CHANGE THE TRANSITION TO ZERO DROP. I DO HAVE BIRKENSTOCK WITH A BACK STRAP AND USE IT FOR SUMMERTIME. WHAT KIND OF SHOES AND HOW MANY MM DROPS SHOULD I START WITH RIGHT NOW? PLEASE ADVISE. MANY THANKS!
How can get this
When I keep my feet loose (not keeping on ground) I see little misaligment in my toe but when I stand on ground my toes are aligned in right way.
I have flat feet and my right toe is more misaligned than the left toe. I also feel more overpronation in my right feet as compared to left feet.
How do I fix my flat feet?
Thanks. Good for filtering stocks.
May I request for technical analysis also to take decision for buying/selling at an appropriate price
I feel because of my overpronation I cannot target my glutes when working out. Any tips?
Can you wear the Toe spacers through the day as well?
Better during the day
I'm so jealous of people that can use these videos to fix their arches. I have tibial varum, and a flexible fallen arch, or something like that. It's fine on all but the second gait stage, is what the podiatrist told me. He also said it's not something that is fixable by strengthening.
I wouldn’t just believe him imo. The body can adjust a lot! Try it and work on strengthening your feet - what could you lose? It works or you have a least a better overall situation because of the extra strength! :)
Totally agree with @cello91, try it, what can you lose? I thought my genetics, bunions and fallen arches were unfixable. Two years later, after dedication to strengthening feet and glutes, I have been injury-free (frequent ankle sprains) and pain-free and love seeing the arches I developed and continue improving!
You should NOT change your natural strike. Firstly your body will naturally gravitate to the most efficient strike for you as you run. Changing it will massively increase the risk of injury case because A: it's not efficient bio-mechanically for you as a individual. and B: it will use other muscles that are not used to the load and subsequently drastically increase the risk of injury.
Heel striking is not bad. Forefoot striking is not "more effecient". Most Pro's and by most i mean like more than 80% (maybe 90 i cant remember the exact stats) heel strike.
If you just look at marathon,half marathon,5km podium's then the amount of heal strikers increase and forefoot decreases.
Forefoot striking in pro's is only around 1% and very few ever have made it to the podium. I wonder why
Forefoot striking and midfoot striking also have their own issues. There is no such thing as the perfect foot strike. So stop trying to change it.
Also cadence WTF? people should really stop with the retarded oh this is the perfect most efficient cadence or run at this cadence to achieve this effect....NO. The cadence required will differ based on the pace and the individual's bio-mechanics. is person A is very effecient at 180 at 4min/km pace then he will probably need to run at 195 at 3min/km pace (its also not a linear increase or decrease) and person B might be very effecient at 185 at 4min/km pace.
Also just giving cadence? wtf?
Please don't make video's on a subject and then provide pseudo science as guidance.
I have easies solution run on grass barefoot or walk and were barefoot shoes
👍👍👍👍
What about supination?
💪😎👍👍
Please. My autistic daughter 15yo have overpro foot plus hypotonic. Im lost in sea of scams salesmans and doctors without any help. How can i help her? Thank you.
Heel striking has joined the chat
0:50 a lil babyyyyyy 🥹🥹🥹
why can't we save this video to favourites list on youtube?
make a playlist?
1:00 Übung Keil 2:59 Zehen
why never testet the original toe spacers? i am kinda offended by it.
Take a shot every time he says overpronation
How do I start when my feet are so flat that wearing shoes without my hospital made orthotics results in foot and back pain very quickly :(
병원의 교정 장치 버리고 맨발 걷기만 하세요.
Fallen arches are not pronated. Pronation is not the rolling of the foot inward. That's eversion. Pronation is the rotation of the lower leg (in this case) outward. Fallen arches are not the same as eversion. They usually go together, but they are distinct.
I guess he has duck feet 😐
Exercise can not overcome faulty foot structure
"Faulty foot structure" sounds a bit abstract.
Elaborate….
Of course it can. Takes time and work but unless a true bone deformity, shape and function is created by the Soft tissue, muscles pull the bones/joints into position, good or bad. In nature, with soft leather moccasins, walking/running over many different surfaces would keep our muscles strong and stretched, and therefore in a healthy shape. Shoes and concrete prevents that, so foot and ankle exercises are necessary to provide it.
Just like yoga stretches and strengthens us enough to correct poor posture into straight, good posture.
Try some and see. Good luck.
I guess he has duck feet 😐