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Exercises for Flat Feet
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- čas přidán 17. 08. 2024
- Time Stamps
00:00 Start
01:55 Importance of an Arch Raise
05:20 Bulgarian Split Squat With Foot Arch Cueing..Why You Need to Do Them!
07:43 Tandem Pallof Press...Give it a Try!
11:00 Single Leg Heel Raise - Knee Bent with Heel Float
15:07 End
This video is all about foot arch strengthening exercises - specifically why you should be conscious of your foot position while exercising. More importantly, if you have a foot & ankle issue - in particular the arch of your foot, we're going to teach you how to manage it with exercise!
There are dozens of bones, muscles, ligaments, and 3 main arches that are a part of the foot & ankle. The coolest part is that they all work together to facilitate 3-dimensional coupled motions. This motion is what allows the bones to move amongst each other in different directions, but together as a unit.
The way the foot & ankle moves in the air is different than the way it moves on the ground. In the air, just the foot & ankle are moving, but on the ground, the rest of the body is stacked on top of the foot & ankle. This really influences arch position.
Be sure to watch the entire video as we review 4 different exercises designed to teach you foot arch control in addition to how the strengthen the muscles of your foot & ankle that support your arch. Not only will you feel your foot & ankle as well as your calf working, but you'll feel your entire leg working in order to better control your foot arch position!
Do you enjoy working out barefoot but want some extra protection for your feet & toes? Perhaps you want to expand the benefits of exercising barefoot outside of your training sessions?! Be sure to check out the link below for the minimalist shoes showcased in this video, @vivobarefoot and use the code PREHAB to save 15% your order!
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I like how simplistic your logo is and how much you leaned into it with wall art and everything.
Thanks Keith! We think the wall art looks pretty dang good on film!
I've been in PT for a year after a foot injury and this video was more helpful. I would be angry about it if I weren't so thankful to finally get this critical information. Thanks!
This video is of such high value. Thanks so much! I’ll be sending this to all of my massage clients that need this so badly. Much gratitude ❤️🙏🏼❤️
I had an issue with flat feet/arch pain after being in bed rest for 4 months. I wasn't strong enough to do these for several reps so my therapist gave me easier ones like walking on the front tip of my foot,walking on side and on the back several times a day. Will try these after I am able to
I had undiagnosed tarsal tunnel syndrome for 2.5 years and had to use crutches or a wheelchair to get around. It was completely debilitating. I had a 2nd nerve decompression surgery a year and a half ago which revealed the problem and it helped tremendously but having not been able to walk correctly for so long has caused lingering issues which are now affecting my knee and hip. Thank you for such a well explained and detailed video!!!
I will be doing these exercises everyday! ❤️ I’m so grateful to you!
Thank you for sharing a bit of your story! Stick with it!
Great video appreciating my heel arch🙏🏻
Thank you.
Thank you for this video, it was really helpful. I'm a ballet dancer and I'm currently having lots of issues in the foot - lower leg muscles and tendons and it's been really hard to find a good repertoire of exercises to strengthen and work the stability I need so they can support again a full day of work.
Hey Marian! Thanks for the kind words and welcome to the [P]rehab family, we are happy you are here! Life as a ballet dancer is busy and the muscles in your lower leg are expected to work incredibly hard! Check out our foot and ankle program for me! With your busy lifestyle, you can easily complete each workout at whatever time works best for you from the comfort of your home! theprehabguys.com/foot-ankle-prehab-program/
thank you for your video!
Great as usual 👍👍
Very good
Hello, great video! I have flat feet, a symptom of hypermobility, that I have always had. Are these exercises recommended? Many thanks
These exercises could be great for you! Give them a go!
Your value is high value!!!
Thanks so much!
Is it a great job on your video and explaining it. Thank you so much. The only thing I didn't know is how many times am I supposed to do this exercise can you overdo it if you do it every day or should you only do it 3 times a week.
Most of these exercises can be performed everyday as long as they are well tolerated and you aren't experiencing extreme fatigue or soreness.
Please help me someone...I had a bad posture , I cured it with some exercises but its not perfect yet .. but everytime i stand straight , my one of the shoulder blade hurts whenever i try to breath long . And sometimes it hurts without doing long breaths.. please please... Help me with my this issue
theprehabguys.com/program-posture/ look into this for me! Sorry to hear about your discomfort, we are rooting for you! Also, definitely check out our video on rhomboid pain as well!
Would any of these benefit from doing them with toe spacers?
You absolutely could try with toe spacers and see how it feels!
What amount of time should we be doing each exercise
Hi guys - I had a colleague of mine look at my gait because of some achilles tendonitis and found out that I overpronate when I'm walking. In addition to getting insoles to help support the foot more, is there anything you guys would recommend I do/look at?
Insoles typically make the foot weaker. Spend as much time barefoot as possible w/o pain.
This would be a great read for you! theprehabguys.com/4-exercises-to-improve-foot-strength/
Wow, a non-dogmatic approach!
i FIND THAT TATTOO REVOLTING. SORRY, THIS VID IS HARD TO WATCH.
I personally dislike tattoos,but there is one time that changed my look on tattoos.
A colleague of mine had an apparent tattoo in the clinic,I asked him "why would you show a large tattoo on your hand? It's catching eyes from some patients" He explained that he was raised by only his mother which he loves dearly but can't see her much because he is constantly traveling and losing her pics,so he decided to have a tattoo of her on his arm so that every time he misses her he looks at the tattoo for comfort
If you're offended by a tattoo, you have bigger problems. This comment is beyond stupid