The 5 KEYS To Improve Flat Feet (Fallen Arches) & Foot Overpronation
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- čas přidán 16. 05. 2024
- HOW TO FIX OVERPRONATION: Here’s 2 exercises to help fix flat feet and foot overpronation… AND 3 key factors, you may not be aware of, that are crucial to correct foot overpronation.
0:00 Intro
0:15 The muscles you need to strengthen
0:29 EXERCISE 1. Short Foot Exercise
1:45 EXERCISE 2. Inversion
2:38 KEY 1. Footwear
3:23 KEY 2. Ankle Mobility
4:16 KEY 3. Gluteal Weakness
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THE TWO BEST FOOT OVERPRONATION EXERCISES:
Research on overpronation indicates that the 'Short Foot Exercise' is the best to reduce navicular drop (a measure of how much the inside of your foot drops down). It strengthens the small foot muscles under your feet to help support the medial longitudinal arch of the foot. But we also need to support the inverters of the feet that help lift up the middle of the foot arch--mainly Tibialis Posterior.
But if you are missing out on these 3 other key parts to the puzzle, you may very well struggle to in your endeavour to correct fallen arches or over-pronation while running...
FOOTWEAR IS IMPORTANT!
A lot of modern footwear has a narrow toe-box and the more pushed-in your toes are, the less pronation support you have. So, wearing shoes with a wide toe box is important.
Plus, shoes with pronation support may be helpful to get some conditions like plantar fasciitis under control, but they make the muscles that support your arches weaker. So, try to wean yourself off pronation support footwear, slowly, once you get any injuries under control.
ANKLE MOBILITY
If you can’t bend your ankle enough, the foot will turn out more and pronate to compensate. This may be due to restriction in the joint itself or tight calf muscles and needs to be corrected.
GLUTE WEAKNESS
Research shows that pronation exercises are more effective if coupled with gluteal strengthening exercises. Because when your glutes are strong, they externally rotate the hips, bringing the knees apart, reducing pronation pressure.
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#bodyfixexercises #flatfeet #overpronation
Which of these 5 keys was the most important for you?
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My daughter has flat feet exactly as described. she is 11year old she started complaining about pain on the knee side and the inner ankle when she walks a short distance. Getting expert care in Nigeria is often scarce. Am glad that with the above excercise one can strengthen her feet. Thank you
Also look at strengthening hip flexors (eg with hip lifts)
How is your daughter now?
@@trishna_6815thank you so much it helped a lot
I have watched over 100 pronation videos.
This one is by far the most important.
Thank you!
100! Wow 😳
Thanks! Very clear explanation with no wasted time. I wish everyone could deliver their information as well as you do!
Glad you enjoyed it! Thanks very much for the Super Thanks 🙏🙏🙏
Thanks a lot! Love your detailed videos 👍🏻
Thanks Timur!!
This is super helpful, thank you so much!
You're very welcome!
Thanks for making the video on this topic
No worries!
Thanks! straight to the point, very informative, clear, short explanation, no unnecessary info
🙌
Simple and easy to follow. 👍
Great to hear! That's what I'm aiming for.
Thank you so much. I’m going to try these exercise now 😀
Wonderful!
This is a really detailed and well informed video. Thank you very much - have added the five steps to my routine 😊
🙌🙏
Wow! Thank you for this informative video.
Glad it was helpful!
You're a blessing thank you
Happy to help
Wow this is such a great video! Thank you
Thanks!! Glad you liked it!
Superb. Thank you.
Thank you too!
Brilliant video - so helpful.
My arches have fallen, which is giving me a few problems
I know I’ll have to start a stretching and strengthening program, and these a great place to start
Thank you so much for this
A pleasure. Good luck with it
great explanations
Thanks!
I dont know if you will see this comment but i want to thank you for this video. My feet are fine for the moment but my ankles cave in, its causing me knee and hip problems. All i could find online was videos reccomending special shoes or even surgery which frustrated me but thankfully there are exercises that you have shown me
No worries! Good luck with it.👍
Excellent! Thank you
No worries!
Thanks for the video! I've been suffering this for 17 years.. hope I'll slowly getting better after this 😢
Good luck with it!
thanks so much!!! ☺️
No problem!!
Brilliant concise video! Thank you so much for this I am going to start my 10 year old on these exercises straight away! ❤❤❤
👍👍👍
Thank you!
I have big toe arthritis due to my flat feet (also have knee deformity where it bends wrong way). I cannot wear shoes with backs. This puts pressure on my toe and its really painful. Easy to feel the enlarged bone of the toe
Thank you for the video. This will be of much help
👍👍👍
Thank you ❣️
Cheers!
Awesome clear video, thankyou
You're very welcome! 🙌
Short, precise and very helpful..Thanks!Would like to reach out to you as I have some queries.Kindly suggest
You can email me on the email oin the About Me part of the channel, but I get a LOT of emails and can't respond to them all so keep that in mind please.
Love your videos! A few months ago my feet became horribly swollen! My feel and ankles and over time my legs. I was wondering if this has damaged my ankles and areas of my feet. Since my ankles now ache and sometimes I am unable to put any pressure on my left foot, due to extreme pain, and my foot gives out; so I can't walk on it at all. When I feet swell up I elevate them, as I continue to work on school assignments. The skin gets really tight and I'm forced to lay-down with my feet up; feels like pins & needles so painful. My husband has started rubbing my feet in an upward motion which makes the swelling go down. I went for an EKG, so no signs of heart failure were found. Does swollen feet damage nerves and muscles of the foot and ankles? Thank you for your time and consideration. Ciao!
It doesn't normally damage muscles and nerves, but it can cause all sorts of problems by itself. It's more of circulation problem, so I'd talk to your doctor about solutions. Have you tried compression socks or compression bandages? Using the calf muscles can help lower limb circulation, so try moving your feet up and down at the ankle while your legs are raised
Like your videos a lot well explain
Thank you
Thank you!"
Thank you 💜
No problem 😊
Severe pronation duck feet is really causing my gate to be horrible I cannot walk with either without a walker or someone holding onto me because of my fallen arches any more help will be gladly appreciate it love the video I do the bridges and I do the first exercise the one against the wall I can't do because I cannot get on the floor to check my ankle Mobility but I do have severe ra but I really need help with the pronation because it cost too large calluses on my arches underside of my foot
Banded psoas marches. The glutes and pelvic stabilizing have so much dysfunction is most people I'd recommenda paradigm shift such as correcting pelvic tilt, stability and hip joint function will correlate to correct foot placement. Glute bridges are not enough but are a good start
Excellent thanks
You are welcome
Thank you really apreciat lot of information, new follower here
Thanks for the sub!
For how long should i be doing this exercices until i start to see results?
I really like it was a short video. Looking for knee or hip pain relief, we found the feet videos, but some videos are sooo long. Especailly when your in fix pain fast mode, short is better. Thanks
Amazing video!! Wow thank you
Glad you liked it!
Will you be making a video on those ankle exercises? To help achieve full mobility
thanks
Yes! Here it is!
czcams.com/video/RFMckfKMUCc/video.html
Clear narration
Cheers!
Thanks!
Hey DCtoGA, that's very nice of you. Thank you very much!
could you make a vid with weight gain in mind?
I have always been under weight, however since an operation and covid I've found I've gone from one to the other.
since gaining weight, I've noted my body moves differently.
what exercises would you recommend to ppl who gained over covid lockdown?
since most ppl ended up working at home sitting at a desk and now want to get out and walk, but find their bodies have changed in the 2 years?
I'm not sure what you mean, sorry. A video with exercises designed to help them lose weight? Or a video about a specific topic but with the exercises adjusted for over-weight people?
Very informative! Is it possible to have pronated feet with an externally rotated tibia?
Thank you
Yes, because the when the tibia externally rotates, the feet usually turn out more too, so the arch is more likely to collapse. (Like what you see at 3:35 of this video)
@@BodyFixExercises thank you for answering, you deserve many blessing!
Thank you so much.
You're welcome!🙌
Thank you so much
You're most welcome
Love ur page! Just subscribed thanks to ur romboid pain video!! Love ur teaching style. cankles? May you please make a video on those muscles? The explanations of causes and the exercises needed to help strengthen. 🥴😅🥺
Lol. Thanks Deko! ;)
Difficult to do the ankle exercises because of the pain in ankles. What can I be advised to do ?
Quick question!
My ankle mobility is impeded by BOTH factors. Stretching calves is easy enough but what do you recommend for mobilizing my restricted ankle joint?
Thanks
👌This... czcams.com/video/RFMckfKMUCc/video.html
Thank you. Loving the channel. You seem to know quite a bit for a chiropractor. Is that something you picked up already having a physio background?
Wil give these a go
Hope they help!
I have the opposite problem. My arches are very high. I walk mostly on the outside part of the bottom of the foot, which give me pain on the foot, the ankle and on the outside of my leg all the way to my hip. My right foot is worse than the left one. Any recommendations? Thank you for your help.
You can buy Supination footwear.
And instead of the exercise standing, lifting the inside of your foot... You can do the same but lift the outside of your foot.
@@BodyFixExercises Thank you for your reply. I wear inserts and it helps. I was wondering if I could fix it with exercises so I don’t need the inserts anymore. I will try the exercise you mentioned. Thanks again.
thanks very much... i started to notice my ankle starting to turn a bit inwards, i think from an old injury i had as a kid on one leg.. and these exercises have been seeming to help already! i was a bit freaked out, when i saw my ankle start to turn inwards.. but these exercises are great. For me, i have started to go from normal shoes, to barefoot shoes, and i think i have transitioned too fast. i have noticed zero pain apart from muscles workout.. and i am doing more of a front foot strike when i walk.. and i think i need to do these exercises to build muscle, bones, and tendons, to prevent inward tilt for me. thank you, also what do you think of barefoot shoes and front strike for walking? i love them and cant wait to keep walking and feeling the ground terrains i walk on. Lastly to add, i spray colloidal copper on my feet, and knees and wow, this makes all the difference for my tendons! they feel so much stronger and robust. (edit) i have done more research, and i was over confident. moving from normal shoes to barefoot shoes should be a slow process, even if you don't feel pain! I must now go back to normal shoes, and workout more on front foot striking and running, and building muscle SLOWLY, and gradually get into barefoot more and more over months.
Yes you definitely need to transition very slowly to barefoot shoes because our body gets conditioned over years and years of walking on shoes. Just take your time. I don't think you need to do forefoot striking when you walk, because there's not much impact, but you definitely don't want to land on your heels heavily when you're running. Just landing on your midfoot is enough while running. But again transitioning onto a midfoot strike when you're running is something that you have to do very slowly and gently.
Thanks
Welcome
I have poor ankle mobility with pain in the front. Have do I mobilize the ankle joint?
I have a video on that. Search ankle on my channel
I have been struggling to find answers to what has been going on with my gait and feet. I was wondering does your practice have much experience with feet issues and gait? I have seen soo many people trying to find out what is going on and I even ended up having surgery on my right foot(tarsal coalition), and I am still having issues and have no answers. I am pretty sure now that I am overpronating causing flat feet. Not sure but thinking it could be related to something in my hips maybe(hip flexors, TFL, glutes, etc) I am in disparate need of help and some answers.
I do a fair bit of work with cases like yours. But I work in Barcelona.
How many times to see improvement? Thank u for the exercises
This varies enormously, sorry
Thank you
You're welcome
Step 1: drop equipment load below 50%
Step 2: quick roll
I am trying these exercises for my flat feet and overr pronation, but i only feel it in my ankles and calves, not so much my arches (i am starting to think i dont even have any muscles there lol) is this normal?
I have pain inner middle foot and arches collapshed and now hips hurt. Not sure where to start
What about hypopronation, under-probation? My heels wear out the outside heel of my shoes and I am prone to shin splints when I run.
"Supination" we call it. Less common but plenty have it
Will the pronation disappear after this exercises and for how long should i do the exercises?
Depends on the case. It varies significantly. I'd have to examine you to know for your case
Could how I Standing develop a flat feet?
What is the right way to stand then?
Thanks!
When you're standing, the weight of your body can flatten the feet. Strengthening the muscles that support the arch of your feet is the best way to improve this. If you do this you don't have to think about how to stand... it will just happen naturally.
I think: no weight on the big toe. When combining this big toe lift with tucking in my chin I get improved posture all over the body by bringing tension to glutes and abs. And this, as strange as it might sound, improves mood.
Great comment. Yeah, good posture makes you feel kinda confident and therefore relaxed, so I agree with your mood comment. 👍👍👍
Can you do a video for mortons neuroma please
Ok, I'll put it on my list!
I am a young and decently athletic man and even do martial arts training so I'm used to bouncing on my feet, but I physically cannot engage the short foot exercise you're suggesting. Do you have any tips? I feel like the muscle there is nearly if not entirely non-functional
How long have you been trying it for? It could take a week and then just mentally 'click'
That's fair. I was just doing initial attempts and noticed I couldn't activate the muscle. I will try for a longer period@@BodyFixExercises
Does jumping rope help especially if i land on my toes?
A bit but I don't think it's specific enough
How related is this muscles to weakness causing MTSS?
Pronation support is important for MTSS. But check out your ankle mobility too. (I have a video on that)
Great
Cheers!
Can one have overpronation with high arched feet ?
(I find it is my case)
Yes, possibly.
Doctor I have a question. Does running barefoot (while wearing socks) help with flat foot
Not in my opinion. Maybe in the last stage, after doing a lot of strengthening
I discovered I do not have the mind muscle connection to do the 1st exercise.
Stick with it!
Please how do i do this exercise for my baby of 1year 6months. She has flat foot
Don't worry!! The majority of children between 1-5 years of age have flat feet. This is part of normal development of their feet and over 95 percent of children grow out of their flat feet and develop a normal arch.
But what if it doesn't get better....I can even send you some pictures. Am kinda worried
It's a normal part of the development of a child. It shouldn't worry you at all.
Sir my daughter 10 year old she has falt foot.she is a cp child .she is not able to walk without afo plz cp child exercise designed video
Suggest something for flatfoot in kids plz
👌
Am I the only one who can't stand for too long with this condition? I find my arches touch my the bottom of my shoes and I feel the pressure and constantly have to shift positions form one foot to the other. When I walk I have no issues...yet.
Yes, standing can be pretty uncomfortable with this. You're not alone!
Actually nothing wrong with having flat feet or over pronation. However doing these exercises and keeping yourself mobile is very important, so i would concentrate on these and becoming stronger and not worry too much about having flat feet.
Hey doc i have done my ultrasound done and want to know if its possible to get strong ankle and arch again . The report says
For the lateral part Hypoechogenecity with thickening noted at the insertion of posterior tibialis tendon. No evidence of tear noted. No evidence of calcification noted
Spring ligament is showing flattening with altered echogenicity in the fat pad of medial arch
Deltoid ligament is showing thickening with partial tear at the level of talus ( tibio-talar component) . Tibio-calcaleal component is showing dense calcification.
Ganglion cyst noted from talo-navicular joint space extending medially and displacing Posterior tibialis tendon with mild impingement on the Posterior tibial nerve
For the medial part
Rest of the underlying bones are showing no evidence of cortical breach . Surfaces are irregular with significant osteophytosis and reduced intertarsal joint spaces
I don't see why not, but I'd have to examine your feet to really know. An Ultrasound only tells you so much
@@BodyFixExercises the report says spring ligament flattening and i read that spring ligament plays imp role for arch maintaining.
👍
🙌
what about orthopedic insoles,
You can use both. Which I'd recommend in more serious cases of pronation
@@BodyFixExercises Thank you so much, your video is very interesting
Please help me l am boy but wolking like a girl
That's a big cloth. Does the size matter?
Not really
👍🍃💚🍃
💥
You dont even have overpronation
Thank you!
Welcome!
Thanks!
Hey! Thank you very much for the Super Thanks! 🙏🙏🙏 Very kind!