5 Exercises To Fix Flat-Feet (Fallen Arches)
VloĆŸit
- Äas pĆidĂĄn 2. 06. 2024
- In this video we show the 4 best exercises for strengthening the feet and increasing foot arch height. We also provide flat feet correction tips like how to increase glute strength and what shoes are best for fallen arches.
đȘ Our Strong Feet ClassđŠ¶
barefootstrength.com/strong-f...
đȘ Our Power Glutes Class đ
barefootstrength.com/power-gl...
đ Shoes we use and recommend
barefootstrength.com/find-my-...
đïž Get our latest content directly to your inbox
barefootstrength.com/newsletter
Follow us on Instagram:
/ barefootstrength
Follow us on X/Twitter
/ bfsdotfit
Everything mentioned in this video:
#flatfoot #flatfeetexercises #fixflatfeet
Chapters:
0:00 Start
0:13 Prevalence of flat feet
0:44 Risk factors for running related injuries
2:02 The role of the foot arch muscles
3:15 Strengthening the feet by wearing barefoot shoes
5:10 4 flat feet exercises
5:38 Towel grabs
6:03 Heel raises
6:22 Single leg hop
6:54 Single leg balance
7:33 Balance board training
7:45 Strong feet program
8:12 The connection between the glutes and the feet
10:53 Conclusion
Contact us:
christopher@exercisinghealth.net or
DM on Instagram/Facebook.
Content Disclosure: The information provided in this video is intended for educational purposes only.
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.
5:39 there you go, save your time
đđœđđœ
Thanks
đđŸđđŸđđŸđđŸđđŸđđŸ
Thansđđ„
Ty â€ïž
I started prioritizing my foot health and it's improved every aspect of my movement.
Same, bro
How are you doing now?
@@prplehaze8442 better than ever thank you!
@@spectralmelodies5979 which workouts were you doing?
I need to start doing that. But, don't underestimate how much you can get from simply fixing the way that you walk and stand.
Tailbone injury in my 20âs led to weakened hip & further problems in my feet. I knew there was a connection. But those last two exercises have finally given me a way to strengthen that hip to foot weakness!!! And a powerful visual to incorporate into my healing visualizations!!!
Thank you for these informative videos, Iâm learning so much on foot health!â€
My Doctor told me that I couldnât fix my flat feet and I should stop playing basketball. I stopped seeing him right after that
I donât like to be told I canât do something either. There is always a solution to problems. But, quitting is not one of them.
U had done a great thing
Doctors told me I needed surgery on my cancer. I declined and shunk it 90% with The Wim Hof Method, I cured my colitis with a plant based diet+WHM. Now I am going to fix my left fallen arch. The medical system has failed me, but it has pushed me to find other answers.
@@Frodoswaggns ChampđȘđœ keep grinding man
Also I was curious; what is WHM??
@@haandawg Wim Hof Method, check it out!
I have never had flat feet, but I have had plantar fasciitis 6 times since age 23 (I'm now 60). About 15 years ago I figured this out on my own, that I could quickly overcome PF in a few weeks using my arch muscles to take the strain off of my plantar fascia. After that I ran barefoot for 10 years, no injuries.
@@yessransari85 It's hard to describe but I'll try. You have to be able to think of using the arch muscles in your foot to lift your arch. Contract those muscles with your bare foot on the floor and your arch should rise up as your foot shortens. Do NOT use the muscles used to curl the toes! If you do this exercise regularly enough, then your arch muscles can become strong enough that when you are walking (without arch supports) you can think of contracting those muscles to support your arch. Good luck!
@@yessransari85 I have no video of it and don't use IG. I might make a video eventually. Give it a try.
@@yessransari85 Shrug. I have nasty toenails so I'm not going to do a video. Go to a physical therapist and tell them what I told you, they will teach you what to do.
@@wiscgaloot Would it look something like the exercise shown 10 seconds into this video? czcams.com/video/XTfhKUZWd0E/video.html
Thank you for all the information . I have been having a lot of issues with foot and hip. đ
I am a severe flat feet athlete... when I saw the studies glutes/feet I really understood the relevance of training this muscles đ€© amazing content, amazing video. Greetings from Chile
Thank you so much you literally answered all of my questions in great detail glad I found this video .
Thank you for your videos.
I'm recovering from multiple ankles sprains and plantar fasciitis. All this is very informative, i hope i can have fully recover and gain back the control of my body soon.
It was not easy when you have over weight, over pronation, heel pain and so on. But since i started a new diet and begin to lose weight and treat my fascia it's incredible how much your body get stronger and begin to heal by itself. I don't have heel pain anymore, so i'm beginning to move from my super fancy and coushioning and super stable shoes to some normal ones and then begin the journey for barefoot.
Greetings from China, Shanghai from this Colombian viewer!
This goes contrary to 99% of the advice out there about correcting flat feet, yet it makes total intuitive sense to me. Iâve always suspected that excess reliance on arch support weakens peopleâs arches and that walking barefoot now and then is actually a good thing.
Exactly. I saw two foot docs and they said no flip flops or going barefoot.
Also one of them wanted to give me a sort of steroid joint shot for my ankle, but I knew that wasn't necessary so I canceled the appointment he made in advance without even asking me (just looked for money that guy).
Thank you for a structured, well paced, and concise video! Watched others and this was by far the most easily video to follow. đđŻ
This video explains a lot of what was thought to help, actually hindered my foot problems. As a toddler, I was knocked kneed and flat footed. My mother was an OT and so did exercises with me daily. Without a car we bicycled everywhere, which she though would help strengthen lateral muscles. In the 1950's I always wore leather tie "oxfords" and orthopedic shoes. As an adult I had 6 pairs of orthotics as I was a runner and hiker but when I was pregnant 30 yrs ago, I stopped wearing them. I have continued PT but the pain now is excruciating. The recent x-rays show great deformation and I am considering surgery.
Very interesting and makes good, natural sense. Funny, because started wearing a thick cushion flip flop these past couple of years for more comfort being 65 yrs old, and now my feet are flatter and my right ankle is pronated inwardâŠ(if Iâm saying that correctly) and it is
agonizing! Iâve been a flat shoe and sandal person my whole life with no problems, I decide to go for a cushion and now thisâŠand why Iâm watching your video! I will give this theory a try!
I thought i could never fix flat feet for my entire life until now...
So glad you found this video helpful. You may find our other video on flat feet helpful too:
czcams.com/video/HXlKVVoVnpU/video.html
Hi Dizzy, how are you now is your flat feet get better? I have the same problem too unfortunately.
have you fixed it?
@@AAslan-wd2ze I have been using my toes a lot more while walking and standing. My right foot is flat while my left has an arch, I am continuing to exercise my right foot. My toes are sore and Iâve noticed that I am putting more weight on them subconsciously. Meaning that my efforts have made a difference. My right foot has definitely gotten stronger, but isnât anywhere near as strong as my left. My goal has been to consistently exercise my foot, and since Iâve seen improvement Iâd say itâs going pretty well đ
How much time do you spend in a day for these exercise ?
This is so helpful! I play Basketball and watch your videos for injury prevention.
Thank you!
Thank you so much for this video. It covers all grounds and gives concise advice on how to fix the problem
I loved this. I will certainly work on my fallen arches. Thank You
Thank you for your insights and evidence-based learning.
Been working at home for 18 months, haven't worn a shoe since day one of that. Between that and exercising daily again, I see and feel my foot strength resurrected. But this was a fascinating video!
This is very helpful. Thank you. I was diagnosed with flat feet about ten years ago, at age 60!! I had no problem with my feet before then. I tried doing that glute exercise lying on my front and raising my bent knee. I could just about raise it, maybe two centimetres!! No glute strenth at all, it seems, although I do daily stretching, basic exercise and walking. So glute strengthening is what I will focus on next, and maybe it'll resolve my flat feet. Thanks again. Great video.
How is it going?
Yes yes, what can you say about glute medius and minimus training? GL
Great stuff dude! Thank you SO much!đđ€
You are a great speaker and teacher and I hope you find more ways to do both. Also, thanks for this helpful information.
Thank you so much for your feedback and encouragement! Really means a lot đ âșïž
I'm so excited to find your channel! I had an injury when I was a toddler that injured my left foot, and possible other areas as well. But my parents didn't coddle me or talk much about it as I seemed to recover well and I remember my foot being strong when I was young. Mom always said it was good to walk barefoot, so I did.
Didn't have much trouble with my left foot until my 30's, when I discovered I couldn't take jobs that required walking or standing for longer than 1 hour because it caused extreme pain in my left foot, the arch was collapsing, and I began getting a heel spur. I couldn't wear my favored flat sole shoes any more, either. (I didn't even remember the accident!)
I bought "custom" orthotics from a certain company, but they didn't help much for long. I went to a podiatrist who made me custom orthotics, but they hurt, too and they went into the box with the others. I have gone through many different shoes (but I always bought wide box shoes), and am using Dr. Scholl's flexible orthotics that are determined by the machine, which has been the only relief (but the pronation and flattening remain). I noticed that each time I would go through the machine evaluation, it gave me a different answer about which was better, so I ended up with several different numbers.
It's caused me problems walking, jogging, with my back and so many places in my body. The left side of my body has always had problems, and now I have hope for improvement!
Nobody ever suggested exercises, my doctor wouldn't refer me to a PT for my feet, so if they knew exercises that would help, they couldn't tell me what they were (they can only focus on the area you were sent to see them about, even if they know other things that would help). I've been trying coming up with my own strengthening exercises for my feet and toes, and now God has brought your channel to my attention. I am so happy to know that exercises can actually make positive change!
Do you found the exercises or corrected the Flat feet
I know this was posted 9 months ago⊠but⊠if you have a problem that is NOT post-surgery, you donât need your doctor to prescribe physical therapy. You just need to call a reputable PT outpatient clinic and schedule an evaluation. Iâm a PT Assistant and I live in Louisiana, USA, for reference. Thatâs how it is in most of the states , if I remember correctly. Hope you get some relief soon!
Did you have an assessment for your leg length? As I remember, if discrepancy is greater than 3/8" then the sole must be built up on the shoe or if the individual already wears an orthopedic (b/c of space limitations within the shoe.)
If leg length discrepancy is the problem, the relief may seem immediate, but actually the relief builds as the small back muscles grow stronger and are finally balanced. Lots of PT's skip that part of the assessment. Just ask, it's easy & quick to do. GL
A podiatrist told me I had short tendons and one flat feet. There was nothing that could be done. I now understand the root cause of some issues with my knies when running. Very happy to have discovered this
They did not get you to buy some useful insoles?
My flat feet are gone after wearing minimal shoes for 6 months and doing deep squats with the focus on keeping my knees from falling inward by screwing my feet into the floor. And I adopted calf stretches because the soreness from barefoot walking shows in the calfs. The floor is quite hard when stabbing the floor with the heel strikes, so that took care of itself in 3 walks.
So grateful I found this video... Itâs incredibly informative and encouraging too! Definitely subscribing. Thank you. I feel very hopeful that I can (and will) change the appearance and functionality of my feet with knowledge, hard work, determination and dedication!
did it work
Perfect, thank you!
I've found easing into barefoot shoes from conventional running shoes will help reduce pain and fatigue. Maybe rotate from conventional to unsupported, having more cushioned foot wear at first and ease you feet into more unsupported shoes(e.g. using a "barefoot shoe" once a week for a 1 mile or less run, then a more supported shoe for the rest of the week and for longer runs). Eventually you want to increase your use of "barefoot" shoes to strengthen your arches. The foot exercises are great, the glute exercises are great, also walking in the "barefoot" shoes (even skater shoes can work) for a few weeks before starting a running program will help condition your feet. Eventually you want all your core muscles working together. Glutes, feet, hamstrings, quads, calf muscles, abdominals ect. all work to help stabilize the body and reduce strain on the knees, back and ankles. This is a good video.
Thank you! So glad you liked the video đ
You are spot on with your way of thinking. In essence, there needs to be a proper barefoot shoe transition period.
There is a lot of research coming out now which shows that when a transition period is implemented, the benefits one gains from switching to barefoot style movement is maximised and the risks for injury is minimised.
Skater shoes?
Great explanation and tips!
Always, a very great video with a very informative content.
Thank you so much for your feedback and support đ really happy you like our content đ
I'm really glad this video hit all the points that I've seen separated in other videos that weren't as thorough.
The glutes and knees, I feel, were a really important thing to focus on with my fallen arches,
which I've had for the longest time despite using barefoot shoes for 5+ years (and being barefoot at home, european).
A fun way to exercise for me is using VR games and focusing on how I use my legs, getting into squats and really trying to dig in with the toes when I do -- recommend for anyone who has the funds to do so but hates exercise.
This is so helpful thank you so much for posting âșïž
I totally agree. I had plantar's fasciitis caused by running hills. Constant. Nagging. My doctors shrugged, saying, "nothing I can do." But when I moved and had a flare-up, my new doctor mentioned the success he and some of his patients have had with barefoot training shoes. With nothing to lose, I bought a pair... and wow! The results were almost immediate, the symptoms diminishing over a month before vanishing. Almost 15 years later, I have no plantar fasciitis. I run as much, but with barefoot shoes. And I even lift and do HIIT cardio workouts barefoot.
Where do you get "barefoot shoes"?
@@dianemarie8873 I was in CA at the time, so I purchased Vibrum Five Fingers at a local sporting goods store. Now that I'm back in the Midwest, barefoot running shoes are harder to find at a reasonable price so I've been hitting Amazon. I've stopped using the Five Fingers, though, because you cannot wear regular socks with them, so they smell to high heaven. Just something with minimal to no rise in the heel and no arch supports.
You can spend a bit at first, but you'll get more life from barefoot shoes. Unlike my old shoes, which I replaced at least twice a year, I now keep the same shoes until the sole wears out. My current pair of Morrow Train Runners have lasted me two and a half years, running outside summers and on the treadmill winters, about 10 to 20 miles a week. They have six months to a year left.
To save wear-and-tear on my running shoes, I've been using either water socks or old-school Converse All-Star style shoes in the weight room. I've tried on wrestling shoes that are flat and thin-soled, but they're too constricting in the toe box for me. I've also found a decent pair of cheap Fubu basketball shoes (under $20) at Walmart that could fit the bill better than my Converse, which are getting old. The problem is, they've been out of my size so the ones in the store are either too tight or sloppy loose.
@@The.Ghost.of.Tom.Joad. I have Vibrams too and you can get socks for them.
@@so.many.obstacles Yeah... but you pay extra for them. As someone raising two kids, paying mortgages, cars, insurance, etc., I REFUSE to pay more for socks because they have toes. Instead, I'll buy a less expensive barefoot shoe that does the same job as Vibrums and will accommodate my Walmart socks.
Can you recommend any modifications of these exercises for hallux limitus? Can barefoot shoes be used by patients with hallux limitus? Most Drs recommend stiff soled ârockerâ type shoes and also arch supports for this condition. Great video - thanks.
I had a call from a lady trying to sell to me insoles for improved foot support and for fixing arch problems. I told her about the benefits of being barefoot. I also told her about my experience with minimal shoes and barefoot trail running. đ
Is there any way to know if my flat feet are a deformity? I'm 35 and I don't remember ever having an arch.. Ive been exclusively wearing barefoot shoes for the past 2 years.
Great demonstration of the exercises of building strong feet
Where did you get your wobble board from? Theres so many different types which ones sre better?
My Dad has been struggling with what I imagine are acquired flat feet for more than a decade now. The doctors and their special foot soles never helped. I think it's time we try the exercise approach.
My feet aren't flat but hey if it ain't broken make sure you keep it that way.
Thank you so very much . I really needed that .
You did good work in this vid I love your channel itâs so helpful. I can't workout probably because of my flat feet and I get so much pain. Anyway, could you pls tell me which exercises shouldn't do if you have flat feet?
These are for flat feet.
I had flat feet as a kid. I remember my dad took me to a friend of his which was an ortopedist and he told my dad to force me do several exercises, like, raises on my tips so to speak, and staying with my feet on a cilinder, in the door, and roling my flat feets on that stuff. And i did it many many times till the issue was solved and it worked great.
HeyDoc, I was Hoping you could answer a question for me.
I have what appears to be external tibial torsion, but I cant help suspect that there something biomechanically wrong here, as opposed to just a random genetic deformity of the tibia. I notice similar "duck feet" type postures in a lot of other climbing athletes, and obviously having the force vectors totally disarranged in deep squat and lunge positions can be a frustrating and make injuries far more likely, Are you familiar with any PT type solutions or corrections for this malady?
Blessed with knock knees and flat feet since birth. Have been barefoot or flipflops since not working in an office with high heels. As a bonus, my bunions disappeared. But I must look and see whether my arches have improved đđ
I was born with flat feet. the only problem I have is fatigue after standing or walking for a few hours, and I have to mind how I trim my big toenail. I've tried arches but they hurt my feet more than without them.
I was born like that too. I donât want to just walk around knowing my feet are deformed đ
hi, any exercises for a navicular bone fracture?
This is very excellent video ,thanks a lot
Thanks, this is very helpful info. My feet kills me when I run during rugby practice or on the road it comes numb after a wile and my carves start to cramp up the only way to relief this is to walk on the out side of my feet or some times I need to take off my shoes. I think blood circulation is cut off due to my fallen arches I also think its due to weight gain. Any tips ?
btw how long do I do these daily??
I'm interested in the strong feet program.. do you think it will help with a pinched Baxter's nerve? (Inferior calcaneal pinched where plantar connects to heel) thanks
çæŻć°ćčłè¶łççŠéł.èŹèŹäœ çćäș«!!!
Excellent video. Thanks for sharing.
Do you have any tips / thing to say about feet on a skateboard /surfboard.
I think i had a fallen arch on my feet like you explained but i felt skating and forcing my feet to stabilize the board and keep balance help me to strenghten my feet muscles but i can't explain that as good as you !
Our Strong Feet Class:
barefootstrength.com/strong-feet/class/trailer/
This link does not work, 404 error.
I've been told and i even have documentation that i have what is known as severe pes planus. Can this work for me too?
@@rightdecisionhere you can get around the error message by clicking on the "shop" button in the upper right section of the screen to see what is offered and pricing, and you can proceed from there.
What a wonderful lesson.
Thanks Chris.
I've had flat feet my whole life, apparently from my mother. To compensate for this I got orthotics when I was around 12 and wore them in all my shoes since then. I'm confused as to why this would have been recommended when it sounds like the added support would just further weaken the arches. I've recently made the switch to barefoot shoes and am loving it but my feet still give me issues sometimes
Ok I've been suffering from flat feet since forever I'm finally going to make a change after seeing all the CZcams videos, blogs and doctors possible and going to start my flat feet exercises, I have flexible flat feet and my calves and all my leg muscles are extremely strong considering Ive been working out since 6 years and being playing all kinds of robust sports. IF THESE EXERCISES IN THE NEXT 6 MONTHS CURE MY FLAT FEET ILL BE BACK TO LET ALL MY FLEXIBLE FLAT FOOTERS KNOW IF IT WORKS OR ITS SCAM.
You a King
Any improvement yet ?
Hi, have you at least partially fixed it? Let us know!!!
So issa Scam or nah
Nope guys nothing sorry it's anatomy based, it can help with pain but not build arch. If you are engaged in running activites long enough it won't hurt after some time, but otherwise no sorry
Very valuable information. Thank you.
Thank you so much ....
I actually wanted to join the defence forces
And as you know it is mandatory to not have flat feet .....
So I was finding an appropriate one to tell about these all .....
You helped a lot ....
đđ
Did it help
If I was born with low arches, is there anything I can do to make them have a higher arch? I can still see some arch and you can see a decently sized arch when I am flexing my arch
Such a valuable video, thanks.
When you don't have radiant heating and it's winter time and feels cold to be barefoot around the house, how would you suggest getting as close to being barefoot as one can and still be warm? Toe socks with a grip. If that would be your recommendation, which one would you suggest?
Hi. Could you give some info/advice for electrostimulation for flat foot? I have a teenager with handicap and flat foot, and wonât be able to do those exercises. Thank you
This is interesting. I have very high arches, and super-cushioned shoes actually give me more problems, but I find I have to actively search for narrow-width, soft-soled shoes that are still pretty. Even some of the old light-weight shoe brands I used to wear have since added thicker soles, more padding and made the standard width wider.
Thank you so much, this is so well done, motivating and helpful!
Easiest way to fix and add the right strain is to not stand straight up. Lean one one foot/put pressure on the front of your foot and if you can get used to it change to the other foot when your foot becomes tired due to pressure/blood circulation. Doing that whenever you're waiting or standing will make it so you're automatically exercising.
The best exercise is the one you can do subconsciously.
Thanks so much for this video Chris! I've been looking forward to it for a while.
Itâs a pleasure Issa. Thanks for your continued support đđ
Hi! I've got flat feet if I go buy barefoot shoes, then I don't need soles for flat feet to insert but instead exercising my feet or should I still contact a specialist? I have had flat feet from when I was young and now I'm in my mid 40's and still have flat feet probrably because of wrong footwear.
Wonderful explanation sir
Love the depth and quality of your explanations! Also enjoyed the one on bunions with your daughterâs feet đŠ¶đ» subscribed! đđ»âïž
How much will it take for the recovery?
Very informative. My grandson who's 9yrs old has flat feet. I'll pass this info and your channel, along to his parents so that he doesn't have to suffer in the future.
Many thanks.
How healthy/helpful is it to run with orthopedic pads in shoes for flat feet VS running in low to the ground shoes without pads?
I just spent 30 min doing this for the first time and the problem foot is a little sore but I already feel a difference in that same legâs knee. I can bend it without feeling much strain. So Iâm excited to continue doing this
Me, too. Best video I have seen on CZcams covering this topic
Amazing how few dislikes this has! Great video
Thank you for your feedback! đwe are so happy that people are enjoying our videos đ
Brilliant !!!!!! 54 yo a long search for help all my life - finally found in your vids THANK YOU XXXXX
OMG these exercises does strengthen your arch. After the first rep, I could clearly see my feet posture improving. Awesome!
brilliant presentation and info
You've just saved future me in 30 years
Weâre glad you found value in our video! đ
I have flat feet but they give me zero issues lol, weird, actually helps me cut at ridiculous angles when I'm playing football.
Correct a "flat foot" can be completely asymptomatic as it was in the case of my dad.
Yeah thatâs cool but flat fleet are not healthy feet, remember that
I was told I have flexible flat feet and that there was nothing that can be done outside of surgery. This was more than a decade ago when I was a teen. I have an arch when I donât have weight on it and can bend and create an arch when Iâm standing when I focus on my feet. Does this mean I can build an arch? One foot is worst than the other. I had an ex who had rigid flat foot and you can tell it was a bone there causing it and he couldnât make a arch no matter what.
Its been 2 years. Give an update. Did the exercise help you build an arch? I have flat feet same like yours
Great stuff!
Thank you for this excellent video. I used to wear orthotics and was told I had to wear them for the rest of my life. Total rubbish! Iâve now lost my excess weight, have transferred to barefoot shoes and do dance classes barefoot. It was not an easy journey but I was determined to get my feet sorted out and stop listening to useless medical professionals. Iâm in my 50âs so Iâm not young, but I feel great.
Hi ...i am advised surgery for my flat fleet.. I am also in my 50s..recently started using orthotics but not feeling comfortable, infact having pain at some other site in ankle..don't know how to go about it!
@@21vinita I found seeing a Chiropractor useful, as they treat the whole body. Depends on what is causing your flat feet. If it is genetic then Iâm not sure, but in my case it was the excess weight and poor body & feet condition and posture. My arches collapsed but with exercises and changing to barefoot shoes, I built up my foot strength again. A Physiotherapist may also be useful to see, but if you can afford it, I recommend seeing a Physio privately. Hope things work out for you.
@@evepatchett8481 thanks for the reply..for now ,i am diagnosed with muscles and nerves weakness ..May be that is the cause for progressive collapse of arches..on medication for the same ..when i regain some strength, i will definitely go for some physiotherapy and exercise. Want to avoid surgery!!
Thanks, man. I learned a lot from your videos :)
Awesome to hear such awesome feedback! Thanks for your support đđ
I have had Flat feet my whole life and it causes me constant pain. I would love to meet a doctor that did more than just get me arch support.
How often do you recommend doing these?
The recommendations will always differ from one person to the next. However, itâs always good to be conservative at first. The feet need time to adjust to being exercised in this way. One should thus, pay close attention to the way they feel. If there is pain, stop. If the feet feel healthy and strong, do more.... this is an intuitive way of progressing on your own, while also reducing your risk of injury.
Interesting. My surgeon asked me to wear orthotics for the rest of my life as feet are in the process of flattening. I will give the exercise a try.
Yeah, I got the same advice too... Hang in there
ĐĐœĐ°Đ»ĐŸĐłĐžŃĐœĐŸ đ€
Thanks for sharing it...
are those exercises and being barefoot recommended even with plantar fascitis?
Obviously we advice that you work with your local physical therapist if you are currently in pain. Nevertheless, the presence plantar fasciitis is definitely a sign that the intrinsic foot muscles are weak, which is how the plantar fascia become overloaded and enflamed. Foot strengthening exercises, done gradually, can help strengthen the foot muscles, which will eventually relieve the plantar fascia from this burden.
These exercises are great for PF but you should start really slow if you are having a lot of pain right now and if you have pain during the exercises at the bottom of your feet then stop immediatly and decrease the intensity
Most important exercises for PF are the towel exercise from this video and calf raises and glute bridge. The hopping on 1 leg is great if you have done the other exercises for 1-2 months and if the pain is 3/4e gone
Could relatively flat feet cause shin splints? Never had shin splints before, but this 1 year covid quarantine with a lot less movement made my feet flatter. As i restarted running, shin splints said hello immediately.
Shin splings are related to weak calves or weak abductor / hip muscles so you should start doing calf raises and hip abductions/clamshell/glute bridge :)
I started flossing my toes and no longer have cavities. Thank you doc!
I've flat feet and also a gout sufferer. Unfortunately now, I can't bend my big toe on my right foot, so some of these exercises may not be easy or doable, but hey ho, worth a try anyway.
But It says acuired flat feet, while many like me have life long flat feet + fallen arch.. Which is flexible. That sounds different from acquired flat feet right. And it sounds like rope skipping might be good?
Barefoot shoes have definitely helped my arches.
How many sets should you do these exercises for
so how long do I these daily?
Can arch supporters good for flat feet? pls reply ..
Iâve had flat feet since I was very young and am involved in sports such as track and field and basketball. I am able to perform at high intensities without much pain. However, Iâm not sure how my very flat feet will affect my health in the future, especially with my background in sports. Could you provide some insight for that? Thanks, have a great day!
I am a physical therapist with 37 years of experience. Iâm assuming you are young . As you age , flat feet will begin to cause knee pain, hip and back pain . Feet are your base . They are your only way of maintaining balance . When your feet are flat , they change the angle of your knees , then your hips and then your back . Bones will begin to rub against each other. Your knees and hips may not hurt now but wait till you get older .
@@brunojuno6535 Wow, to have a professional answer my question is truly an honor. Thank you so much for your response and time. Have a great day!
Iâm in the same boat as you, I did soccer and track in high school and I always had horrible shin splints and twisted ankles multiple times. Iâm in my twenties and I am barely now experiencing the knee pain and back pain. I also think I have anterior pelvic tilt which it seems like itâs all connected. Iâm getting into barefoot shoes and have already seen improvements! So yeah thereâs my point of view lol
@@brunojuno6535 Hi, I am 54 with left foot flat. Since May I am in a lot of pain. Lower back, hip, outer, inner thigh, thoracic you name it and fed up to see PT or Osteopath with no results.
What do you think, try bespoke orthotics or exercise to make my left foot arched? Thank you.
thank for your video!!