High Foot Arch - This 1 Trick Fixes It
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- čas přidán 8. 07. 2024
- 🧑💻 Full show notes, blog post, and more can be found here: zaccupples.com/high-foot-arch
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😱 High arches can impact your movement. Here’s what you can do 😱
If you…
- Have really high arches
- Grip your toes when you do challenging exercises
- Can’t feel your heels or balls of feet pushing into the ground
Then I have a simple solution for you.
One that will enhance your mobility, ability to put force into the ground, and sense feeling grounded.
The best part? You won’t need to buy any extra equipment!
This post will show you a simple trick to use during common exercises and why it works so dang well.
⏰ TIMESTAMPS ⏰
00:00 - Introduction
00:33 - The gait cycle
02:06 - High arch biomechanics
04:42 - How to treat the high arch
07:55 - Exercises that improve high arches
13:06 - Sum up
📸 PHOTO & VIDEO CREDITS 📸
upload.wikimedia.org/wikipedi...
upload.wikimedia.org/wikipedi...
pixabay.com/users/paintedfeet... - Věda a technologie
![FIX High Arches & High Arch Feet [Supination & Pes Cavus Foot Type]](http://i.ytimg.com/vi/dLWj0R_DaEA/mqdefault.jpg)
![FIX High Arches & High Arch Feet [Supination & Pes Cavus Foot Type]](/img/tr.png)
This has to be hands down the best explanation and best exercises to deal with high arches. The other videos on the internet have not helped me yet. Kudos to you!
Thanks for doing these, Zac. They’ve been a huge help
The way you describe starting with ease of motion is fantastic.
Thank you!
This is exactly what I've been trying to work on this week. Very helpful to raise the heel a little. You're the only one I've seen talk about how the first metatarsal doesn't touch the ground with high arches.
Glad it helped! It is quite common!
Thank you Zac!
Thanks, good video, how long does each exercise last? all the best
Wow great video Zac, I will definitely try! Thank you very much!
Glad you dig it! Hope all is well!
Great video! Would you also recommend using shoe insoles for people with high arches?
Thank you!!! This is exactly what I need!!!
Glad to hear!
Great explanation.Thank you so much for this video.
Glad you dig it!
you video saved the day. looking back 2 years ago when the podiatrist said to buy birkenstocks flipflops my arches went pretty high in couple of months but was wobbly like an old man with the glasses on.. as soon as i was taking them glasses off and taking the flipflops off , was steady as a rock and was felling every little piece of the grass under my feet while walking in the garden barefoot, threw them flipflops away and also the custom insoles from the podiatrist ... and went back to my vivobarefoot shoes .. happy chappy again
Nice! Glad you got some success with those. I'll have to check them out
This is interesting. I was also prescribed the Birkenstocks and orthotics. I wore them religiously. Then one day I hear a crunch in my rt foot and soon a stabbing pain like a sword in my top foot then unable to walk. Busy mom here just bought an air boot. I went back to podiatrist months later. I was surprised xray showed nothing broken. (I know I treated myself with the boot but dr said I got the right boot. ...may have put weight on too early) Anyway, podiatrist now acting rude for no reason. He actually said he didn't know what was wrong. I think he purposely didn't want to see me again. So I guess I shouldn't blame myself 100%....perhaps the Birkenstocks and orthotics for my plantar faciitis wasn't the absolute correct treatment? Anyway, need to see a foot/ankle doc now. I have this really high arch and still pain top mid foot and big toe is hard to move (Hallux rigidus?) I will watch this video and try the exercises to add to exercises im already doing. Dr. also advised exercises with Birkenstocks/orthotics. My foot is messed up. Lol oddly, this started same time as winter boot started. I bought boot comfy enough for high arch. Boot is heavy and may contribute to problem. Who knows.
@@deannakacar1331 its hard to walk with them cause it locks the knee and heel , plus that you have to walk with internally rotated tibia.... modern shoes kill our feet. thats why i went vivobarefoot shoes ... in regards to the noise had a similar experience few years back, until that event i was always oriented and paying more attention towards right on my left foot , now im the opposite .. its called getting old maybe ":)
Bro I love you man 😭😭
Which type of arch insole is best for supination
So i could use a heal cushion that wraps arouns the ankle ? would it help high arch lower back pain?
Would a heel elevated insole help?
Will these help with a pes cavus foot? My right foot is very high arched the bones are deformed, the 'big toe bone' is pushed to the right
How often should I do these exercises?
Oh boy, now it all makes sense. I wish you'd uploaded this sooner ;) ROFL
Thanks Zac :)
LOL had to figure it out first. But glad it helped :)
This was very helpful. Thank you. What are the green weights your using for the heels?
I think they are rogue brand
Great vid as always Big Z,
Would these exercises also be helpful for anterior ankle pinching ?
Yes! If arch can’t flatten then pressure can build up anteriorly
Hi
Sir I need your advice
I have high arche foot
And having difficulty in squatting heels popup when I squart
Ankle mobility issues knee can't pass toe .
Give some advice
Thanks Zac! Are the last two exercises done on both sides? Or are you taking into account the natural asymmetries you talk about
It really depends on the person. I’ve done both. You want to look at what limitations you may have and program accordingly
High arch herem My righg foot toes don't feel flat to the ground. It got worse and feels very uncomfortable with shoes.
Another great episode. Your take on 'duck' feet would also be interesting.
I’ll see what I can do 🦆🦆🦆
immediately felt the weaknesses and differences with the first exercise
Sounds like it’ll be helpful!
@@ZacCupplesPT i was already doing atg split squats etc to strengthen my lower body, i also had the feet elevated but obviously not in the correct way. Now with only heel elevated i definitely feel the weak muscles in my knee, hip and tightness in the thighs way better. Lefts side is arched, right not, so i have to adjust my exercises for the left side
So basically I need to walk in heels. 😇🤭
I have been talking with The Metal Chapter here in Houston after receiving some treatment. She said a lot of my problems come from heavy amounts stress and anxiety. It’s weird because I feel a lot comes from the chronic aches and pains. I also was told that majority of my mobility issues from powerlifting for years then dropping it entirely. I’ve been doing everything, but the issue comes and goes. I wonder if there’s something I can do to really aid myself but I feel when something like Chronic pain strikes, it makes the stressful part of me increase by 2-3x
Stress, anxiety, and pain are intimately linked, so they can all feed into each other. The cool thing is impact in one area can lead to favorable changes in the others. I hope treatment goes well!
This is very helpful, Zac. Thank you. Would you also talk about the early high arch stance? I have a client who is literally walking on her heels only, her fore foot is often completely off the ground, her toes are long, and not "gripping" like in late stance. Also she has "balance" issues, as she very often falls backwards...Older client, so that's especially bad...And by the way, love the first book you use as a heel lift (the yellow one!!)
Can do. I’m still refining that part. Is knee hyperextended here? Sometimes that can mask as a late.
And yes, that book is solid 🤗
@@ZacCupplesPT Thanks for reply! No, she doesn't hyper extend her knees. She is VERY compressed, and walk like a "nutcracker" landing her heels very heavily, even though she's 100lb wet!!
@@superpoo71 Interesting. I'll definitely do something on this at some point
@Camilla M I have a client who does that same, but she does Hyperextend the knee, so my experience might not be useful. But what has helped with that client was to work on bringing COM backward and find more middle propulsion (pronation), my best working theory is that the heavy heel contact is an attempt of creating IR without the shape change of the foot, with an ERed foot. Hope it helps
@@acdentraineurpersonnel756 thank you :-)
I have a one question
is forward pelvis and high arches cause knee hyperextension
Oftentimes, yes. They go together
Hey Zac, just curious about how this related to infrasternal angles. For example, would a narrow ISA be more biased towards a late or early position. Thank you.
Early at the start. The “progression” would be late, thought it’s likely all structural. It’s useful to think in terms of progression though
Have high arches caused my bunions?
Hey zac will this work for me .
I am narrow isa ,my both feet are supinated but more supinated on left.
I have 30 degree straight leg raise on both foot.also have very limited shoulder flexion on left.but on right it's is much better
If your SLR is at 30 then it’s probably a good starting point (assuming you are medically cleared to exercise
@@ZacCupplesPT I did the first exercise and did feel the ground and strech in the glutes .but I could not find the measurements to improve.
Thanks for replying zac
I'm 72 my high arches are not going to be fixed I've come to terms with it all I can do is manage it as niggles present themselves. So I run a bit and wear Cliftons no problem for a couple of years but I've now developed abductor soreness stretching before and after a run seems to work but I don't think there's any cure for old age,
how often should you do this a week? And would you also incorporate the standard pronation drills? Where you move the knee over the foot?
If I'm seeing someone for PT, it's usually a couple times per day. Pronation drills would be a progression
@@ZacCupplesPT nice. Do you also offer online PT for these kind of issues?
@@ZacCupplesPT Do quadruped and strider need to be executed on both sides?
@@reboundpt4987 Not technically PT, but do offer movmeent consults and training where appropriate - zaccupples.com/services/
Thanks for this video Zac! Would some kind of footwear be better for high arches? Could some shoes worsen the limitations like the first metatarsal head contact with the ground? Thanks again.
check vivobarefoot , a bit expensive but worthy , you can also check merrell
I've found too high an arch to be problematic, but also too zero drop doesn't work slick either. I'd be looking for something in the minimal. New Balance Minimus comes to mind
Haven't checked these. If not zero drop, I could dig
@@ZacCupplesPT i had the vivo ones and they are zero drop but i added some extra padding and raised a bit the heels .. to release my feet from these modern shoes that squish them toes and impinge the blood nerve supply
@@adriangpuiu Ahh smart. Have to check 'em out!
more more more . Thx
Glad you enjoyed!!!!
Super useful information! 💪🏻
But why is no one noticing the reference from "Batman The Dark Knight Rises" when you slap the foot model on the table like Joker does with the pencil?
Glad FINALLY someone noticed LOL. Glad you liked the video :)
Will this help get rid of the bony bumps on top of my feet?
Those are likely structural, but can help with your foot movement
He zac on quadraped activity is the left hip flexion fake….? Or should u obtain enough hip flexion on left before progression
Some people can do okay with it. Could work some earlier range stuff if a concern
Hi...my son has high foot arch... sometimes he feel so much pain that he start crying loudly..he is four years.. suggest some exercise to reduce his pain...please answer me...
It's really hard to say without seeing him. I would say if he's having that much pain it's probably worth getting checked out by a medical provider
Greetings Dr Zac. Is it possible for someone to have a flared rib cage ( pushing forward ) & pooch belly at the same time. I'm fairly lean but I realize that when you look at me laterally the upper part below my chest seems pushed forward & this is the area that gets bloated after eating as well. I also have problem flexing my abs unless I extend my lower back. So do I have both issues or one ?
2* if I wanna do wall inversions for pooch belly , do you think performing vacuum before breathing in is helpful, it seems to prevent the lower abs from moving too much?
Thanks :)
Yes indeed! It just has to do with your structure and the way your center of mass shifts forward
If you have to vacuum, you probably want to do stuff on the rib flare vid before going after inversions - czcams.com/video/zi1d_Ht-7c8/video.html
@@ZacCupplesPT thanks alot I will check the video. Based on your experience how much time these things takes to be fixed ?
@@bevictorious7340 it really depends on the person, how well they do the moves, if they do the right moves for them, etc. so can’t give specifics
@@ZacCupplesPT Appreciate the support Dr
I have a painful bump near my cuneiform bone or mid foot (I think it’s called an extosis?) and I’m wondering how to fix that? I’ve been struggling with it for years
If it's structural I'm not sure if exercise would change that
@@ZacCupplesPT that’s what I thought. It’s either a spur or one of those bones is misaligned and popping up from too much pressure or overpronation. I wonder if I get more supination of my foot from more femoral IR, it will resolve on its own. This is on my left foot as well and I’m in typical Left Aic/Right Bc
@@chimoz_820 Best bet would be to get it looked at
I used to dance a lot (ballet) and as I got older and stopped, my foot would collapse outward and once when I stepped off a curb I got injured and my ankle and foot twisted outward. I had to walk on crutches for a few weeks (late 20's). My doc told me it was because I had stopped dancing. Sigh. Now that I'm much older, I no longer have that issue, but I do notice that I have hip pain in my early 50s. I have hyper extended legs and high arches and have always had a very natural wide turnout. I'm not as logical as you are to figure out the mechanics of my own body. I can prob understand your mind, but not my own body. Ha!
High arches cause pain on my pelvis..lumbar pain back pain all kind of physical pain im not normal😭pain on mu tibia and also in front tigh im not normal sometimes i dont like to walk anymore so i will feel normal and no pain..
High arches aren’t a sentence to pain. Just have to keep the arches moving. Might be worth working with a professional
Are thees gluteus exercises?
There are aspects of that
But anyways back in college i wear high heels and i walk a lot and stand long and i dont remember having any pain in my lumbar and Pelvis and back pain i mean i dont feel any pain in my body...i guess i will go back in wearing a bit ilevated sandals anything that has a little bit elivated..sandals
Let me know how it goes
Yeah, my feet make me unhappy ☹️
haha a Dan John book!
Haha poor Dan
How bout I show you a magic trick? SMASH
Immaculate transition
LOL glad you got it :)
ESTP?
Huh?
@@ZacCupplesPT I'm a personality type geek. You give very precise directions using your own body: Ti/Se (Introverted Thinking, logic and accuracy, and Extroverted Sensing, being in your body). You seem extroverted: E. You seem a dominant thinker, not dominant feeler. You enjoy understanding the engineering of the foot: Ti/Se. You probably believe in the ethos: "Just do it." (Se) You are probably good at improvising in the moment and a natural athlete and you prob enjoy adrenaline rushes: Se. You are most likely an ESTP. Thank you for your video. Sorry I could not explain the functions as deeply and as thoroughly as you do. Your video is very helpful and I enjoyed typing you. I am an INFJ and we share all the same cognitive functions, but just in a different order. Thanks for teaching me and yes I have high arches. The music at the end of your video, LOL very Se dominant. Beautiful ESTP speciman!