Stretch for flat feet - hero's pose exercise for flat feet and collapsed arches
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- čas přidán 26. 03. 2020
- This foot stretch helps restore ankle and foot range of motion. If you want to fix flat feet, try this foot and ankle exercise (and it'll challenge your hips and legs too).
Strength exercise for flat feet: • Fix flat feet and fall...
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ABOUT THIS VIDEO
Vincent wanted to fix his flat feet. By using this stretch for fallen arches and pronated feet, Vincent has been able to fix his fallen arches.
Had no idea for years how this relates with correcting flat feet. Keep up the detailed explanations. I can appreciate pose now
Thank you for the info and great explanation of how and why. Also kudos Vincent for speaking clearly and intentionally when delivering the message.
I love how you don’t have rigid sets and reps, and it’s more of a feel for change. That’s helped me personally in my workouts in general. Thanks for the video!
I love how Vincent explains stuff.
Im just trying to adress this issue and there comes the video about it.
Thanks guys, really appreciate it.
Thank you this has helped me tremendously
He’s a great explainer!
This is seriously so helpful.. thank you brother.
Thank you so much!!! ❤
I recently broke my fibula due to an ankle sprain and while doing physical therapy I was told I have terribly flat feet and unhealthy ankle positioning. I have been training my ankles and getting back to improving my overall health by playing sports and weight training with my focus being on ankle mobility and my foot arch. I have noticed that when stretching my quads after playing soccer or a good leg work out I find it unbelievable hard to go into this “hero’s position”. I am going to focus on doing it assisted because I really think this will solve my foot arch issue which will help with my ankle positioning. Thanks for the video!
Very informative. Glad I watched to the end. That hard stretch is to keep your toes on the floor while you flex your ankles to be more vertical.
I love this stretch. When i do this I generally always cramp in the arches of my feet (which are quite flat). I will work on this stretch everday from now. Whilst in this stretch pose I like to spend a minute gently rocking side to side which loosens the feet snd ankles and feels good.
Thank you so much this is very helpful and easy to do
This feels amazing
Great advice! 👍
Thank you 🙏❤️😀
this really helped me with my ankle mobility, in just a few days i walk completely diferent and the arch feels way better, just from the ankle not being stiff. thanks a lot for the video.
Is ur.. flat feet cured now?
@Acrisio hi did ur flatfeet get cured
Work on your gluteus medius too. Hip stability is crucial to get better feet
Thank you so much
Great stretching exercises. 👍🙏
This streches are cool man🔥 Thnx from İstanbul.
Beautiful exercise.
Will try it..explained v well
God bless you
I've noticed great improvement of my flat feet with Hot Yoga but NOW I know why. I love Hot Yoga but one doesn't get a lot of explanations--if any. So glad I found you guys. Great video. Thanks Vincent.
Did you use the same time exercise?
Looking forward to trying
Thx sooooo much
Wow this is super great.pain instantly gone
Thank you
I feel like this is going to work for me. It felt so good doing it for the first time just now. Thank you.
Hello did your condition improve please reply?
This is soo good
Can't wait to try this, thank you !
Always great content. Very helpful for me.
You're welcome, Gerard Maher!
I've got an extra navicular bone as well as flat feet. Building up my arches took a long time and walking with a tri-pod never felt right. I am a heavy supinator, running and walking. I've almost no wear on the inside of my shoes. This stretch changed everything lol. Thanks for a great video!
How did you build the arches?
@@r3dghok427 i am curious too>?
Thank you!! I have collapsed feet and this exercise is working realy well!!!!
The first position man I was like 22 doing kick boxing and I was asked to sit in this position … I realized something was seriously wrong because I couldn’t .. so I started doing this stretch and man it helps
thank you so much for making this video I was in a lot of pain and I wanted to start somewhere, these exercises are easy to execute and i can feel the stretch n releasing stress from the first time, now trying to make it a routine n not only for the days when im in real pain. thanks a lot
My feet are real bad right now with flat feet and plantar fasciitis, so this exercise I feel immediately and can only sit in it for about 15-30 seconds!
Same here...
Thank you for this exercises it will help for my daughter flat feet.
I’ve had the hypo-cure surgery on both of my ankles to fix my flat feet. My knees would cause some slight pain that felt uncomfortable in different scenarios. I trusted the surgery to fix tit and it did not. I’m learning through these videos how to stretch it and strengthen so I thank you. I wish I could have paid you guys instead of my surgeon that just gave me pain in my feet that I never had before in addition to my knees. Thank you for sharing.
How long ago was the surgery and is your feet more painful now than before the surgery ?
I had it in 2015 I believe. My doctors did that surgery and my bunion (although my bunion wasn't painful). The hyprocure never relieved the position of my ankles falling. Instead now when my ankles start collapsing I feel a sharp sudden pain that often times makes me bend a bit. Some shoes may be a bit to flat if I'm standing or walking to long that sometimes keeps my ankle sore. In all fairness my surgeon did not put me in physical therapy after weeks of my surgery. But I kept seeing people tell me about processes like this that would have helped. The surgery can correct the strength of your feet like he is teaching in this video
@@shenayaannise3631 You should check some videos on CZcams to exercise your muscles in your feet. Physical therapy is important and I’m pretty sure that doing feet exercises daily will relieve your pain overtime.
When you sit in that position for long then get up it will feel like your feet are sleeping and you will feel tingles after you release, all you have to do is breath out breath in until your feet awaken again. Sitting on your feet is a great stretch it helps me alot with flexibility in my ankles
This position really smashes my calves, but I can feel how it's changing, readjusting, correcting some issues I may have with my hips, legs, ankles and feet.
I found out that the first variation of this stretch helps me with my plantar fasciitis pain
Thx dear like it your video give me video flat knee
I tried this, but definitely need a cushion. Do you have a link to that mat/cushion that you're using?
I’d like to see a view of the line of the achilles in this position. when i do it it, my heels want to angle inward and I’m not sure if that’s reducing the effectiveness or worse, potentially harmful
Can u provide video for knock knees
Can you do a video on how to fix the duck walk
Psyched to try this tomorrow. I would now but my dog is asleep in the bed and I don't want to wake her up by deciding to stretch at 2:30am
I have done a version of this for my knees but I can tell I never point my toes in because I have less mobility. But it makes sense why I always felt like that... Tight along the top of my feet up to my calves
Great video! I'm going to try this to help my 12y/o sons flat feet
Enroll him in martial arts, he'll spend enough time sitting on his heels and get a foot strengthening workout as a bonus ;-)
Thank you - this is great! I'm curious what you think of shoe inserts that support a higher arch (for people with flat feet). Is this a good thing to train your feet to use, or does it cause weakness in the muscles around the arch? Thanks!
It does
Weakness
I could barely even do this stretching at first but the third attempt it felt like the tension in the legs and feet slowly whent away so its defiently working and making a diffrent but i need to repeat it for a while longer in order to see anay result later on
What about the frequency? How many times a week should I be doing this?
Can I do this even tho I don't have flat feet? (I have pretty regular arches) I want higher arches and better instep. Is it bad if I use this or will it help me get better feet? I dance btw thats the reason I want better feet
Awesome Ankle extensor stretch ...wow! Thank you 🙏
Glad you liked it!
I born with flat feet BUT had supanation/under pronate feet, how rise my flat feet without making it 'more' supanation/underpronate ? Btw i'm already 40 years old, is any chance in my age to rise my flat arch ?
Can you tell me why when I try to get into this pose/stretch I get wicked arch cramping? I stop, use a lacrosse type ball to work on the bottom of the foot and try again. Still get the cramping. Why is my foot so tight? Last year I broke my fibula, had hardware put in, then after 9 months had hardware removed. I've been hiking all season and now knee pain is forcing me to stretch (calves, quads). This is how I found the tightness in the foot.
Sorry but how should I do this if I have one leg shorter? Thank you in advance ❤
is this for those who have polio?
Sir do your knees hurt , kneeling back
Are you a physical therapist?
I felt a major stretch in the small muscles of my over-pronated ankles and my slightly non-vertical Achilles’ tendons. I really hope this fixes it! The exercises alone aren’t wielding the results I need.
Any updates?
@@Silverstone_- it’s helped, but it hasn’t fixed the problem completely. I now think that my bunions are causing most of the over probation.
Does it help for flexible flat foot?
I cannot sit on my feet either wondering how I can be more flexible and do this. Any advice?
How time it will take to cure flat foodt
I feel an intense stretch in the arch and the outside of my shin to ankle. Hoping that this is addressing a factor in my flat feet.
So did it address your flat feet?
this was excruciating on my upper feet, its going to have to take me practice
Is that vajrasana or diamond or thunderbolt pose in yoga
I can't even sit back on my heels 😄
hence the blocks modification.
Try, try, try
It hurts on ly knees and inside ankle what can i do
This is exactly what I need, my walking is getting slower due, I think, to my muscle's not keeping the bone's in line.
Thank you much.
Next video how to train thick neck bro!!
اللهم صل على محمد وعلى آله وصحبه أجمعين نحنا في صلاة الخمسة كل يوم نفس تمرين الحمد لله ع نعمت الإسلام وشكرن الك
I had a pain on the inner side of my ankle as it was collapsing due to flat feet. Pain was there a long time. Tried this for 10s. After that felt my feet turning outwards as I stood up. The pain was gone. I could feel the outer side of my foot supporting instead of it collapsing inwards. This is amazing.
I have to do this daily n increase the duration of the stretch. Cause after a while my feet will go back to its former self during the course of the day. Will keep doing so until it becomes muscle memory.
Best of all, the pain is going away. This really works for flat foot.
I had been training n doing ironman triathlon. I suffered a lot in running. This stretch is really a God sent.
How long did it take you to recover from flat feet?
@@vivek-kb9gk Right after the stretch, I was able to rotate my feet to touch the ground on the 3 points of the foot thus forming the arch. Literally, that means my foot is no longer flat. The question from that point is how long I'm able to maintain it? It's a new way of support utilising different muscles.
I'm still working on it everyday. I've not reach the point where I've muscle memory that the arch will be there naturally. I still need to focus n pay attention to my feet from time to time to make sure the arch doesn't collapse. It's been only a week. First few days, other parts of my legs were aching due to the change. It's getting better now
@@kosmikoswicky do you practice this pose? If yes, then for how long?
Because I started doing it yesterday and it's difficult for me to do it for even 5 minutes, it hurts so much.
@@vivek-kb9gkYes. I did this pose. Did it on bed or soft surface. Go on my knees n adjust the feet. Starting with body leaning forward, supported by hand. Then slowly lean back to move the butt to sit on the feet as shown in the video. Once I feel the stretch up to a point where my tolerance reached it limit. Then hold it for 10s. Rest n repeat.
Over time, I could increase slowly to 20 or 30 seconds. And sit more firmly. Beginning should count the stretch in terms of seconds. Doing short stretch but with repetitions works as well. To prevent injury from over doing.
@@kosmikoswicky are ur feet well now ?
Can I do this if I weigh over 300lbs?
Yo Vincent, any shoe recommendations where the arch is raised and I dont need to put in my orthotics? Looking at the New balance 860 and Nike react infinity 2 now.
Size 12 btw, even sitting like this is i possible with my flat feet
Hi! I have struggled with flat feet my whole life and I would really like to do this exercise. However, I find it extremely painful to kneel. The 2 yoga blocks I feel like I am doing nothing but 1 yoga block and no block feel like no difference to me and I really struggle. Could you help us those struggling with kneeling how can we improve?
Thank you so much!
Maybe cut one yoga block in half? And try 1.5 yoga blocks?
Maybe if you have a sturdy book that is half a yoga block high, you can put it under one yoga block.
Im personally using a hard pillow as its too hard for me without one now
Is it normal for my knees to hurt a little after?
Good pts made here. Would suggest u ask viewers to pay attention to your body and how it feels as u move thru this. It takes awhile to listen to yourself.
Definitely!
This stretch is amazing but hurts sooo much. Is it a sign that I need to stretch more?
Yea, probably because I don't feel anything when I do this stretch. It's just how I normally sit on the floor after doing child's pose in yoga...I don't feel anything when I lay all the way back completely flat on the floor either.
More hurts
Fast results!
@@tammyszu3570 it hurts the top of my foot bc I have boney ahh feet 😭
@@izzymba are you doing this directly on the floor? I'm 5'6" 105-107lbs. My entire body is bony, but especially my hands and feet. I can't do this directly on my hardwood floors either. I have to do it on a yoga mat.
@@tammyszu3570 I’ll try, thank you 💛💛💛
You knew seiza.
Thanks for the video.
Two questions though
1.How painful is the stretch supposed to be?
and
2. I have trouble turning my ankles outwards as much as you show in the video, they sort of get stuck pointing up instead of pointing out and up at a diagonal. Whats the reason for that and is there any other stretch i can do to improve getting my ankles to turn out more?
I can't get into the pose without getting wicked arch cramps. Any tips?
Hello Sir
I can't even sit back, will you kindly help me how to do I am finding it v. Difficult to fold sir
Please help me
what happens if you have knee issues is there a way to modify this stretch
it should help with your knee pain, if not, you can also watch kneesovertoesguy's videos
I’m having such a struggle finding affordable sneakers that have high arch support and good heel support that doesn’t also cramp my toes. I’m noticing when I go shopping that most shoe companies are now just putting foam inserts in their shoes and after an hour my feet are killing me and I end up having to spend money on arch support inserts with heel comfort. Do you have any advice? My ASICS are wearing out and the newer ones are junk
Less arch support. czcams.com/video/3hICNx1adGA/video.html
The problem isn't the crutches. It's that you're on crutches.
This is really hard for me to do even with the blocks. My calves and knees hurt.
This stretch causes the inside of my ankle to hurt so much, is that normal?
Thanks Vincent. I don't use the hero pose to fix my flat feet. The hero pose is to hard. I tried Vajrasana (diamond pose) I now have a regular arch. Thanks!
Really you fixed your flat feet?
@@binayakdangi2414 yes i did
I used to destroy my shoes. The shoes would start to tilt to the left and right where the arches are. Now i have an arch.
@@davidhormadalys-tikok-vide310 How long time does it take to build an arch? What exercises did you used to do while you're fixing your feet?
@UCoiQum7jP0Rfnyi48pLlUGw i used 2 stretching exercises. 1. A wobble cushion.
2. Stretching exercise : vajrasana (Diamond pose)
www.healthline.com/health/benefits-of-vajrasana
images.app.goo.gl/xadxXqpfb9kuxFok7
@@binayakdangi2414 it takes some time. Go slowly.
I can’t fully sit back, it really hurts my knees. Do you perhaps know why that is?
What to do if I have quite a high arch, oversupinate my feet and have knock knees?
Your problem maybe from your hip then... Probably internally rotated hips
I can’t really get into this pose it kills my knees before I get to the point where I would feel any stretch.
The seiza position at 2 mins. I could not do that at 10 years old.
I still cant. Then it was my ankles. Now my knees are like swollen? in back. That's how it feels.
How long do I do this exercises to see improvement? Am tired of my flat big foot please share some other exercises
1
Why does this stretch hurt my knees?
4:00 superhero pose!
How long does it take to get an arch
With orthotic (in-soles) it takes anywhere from 3-18 months. Not sure if this stretch goes the extra mile in bringing down that lead time?
I have issue pointing my feet. My ankles are so not flexible and they always been like that ever since I was little. My ankle inflexibility has always affected me
did this help you?
@@mirandapiri5997 honestly I have been inconsistent, so I haven’t really seen much progress. But I will try and do them regularly and see if it helps
BRILLIANT STRETCH??.
BUT HURTS MY KNEES BAD...
AND DEFINITELY NEEDS TO BE DONE CORRECTLY
How the heck do you get back up from having your back flat on the floor??😯
But pain (not butt) tells us what the source is and what can be addressed.
I'm pretty hyper mobile so I already just sit in that stretch when I'm on the couch or something 😆
How long did it take you to go from flat feet, to a regular arch?
Also how many minutes a day should i do this stretch?
Have u been doing it? How did it go?
@@kungfukenny8098 I use vajrasana pose. I now have a regular arch. I used to be flat footed 5 months ago
@@davidhormadalys-tikok-vide310 really?? Just 5 months? Does yoga really help? No more foot pain?
I sit for 10 minutes in the morning and evening.
At first i couldn't sit 5 minutes.
Now i can do 10 minutes
@@sakshihanda3667 try the wobble cushion.
Helps strengthen your ankles.
It worked for me. I still use it.
czcams.com/video/e39qPKB1Ysw/video.html
I’m hoping it works
Let us know how it goes!