How can I fix flat feet?
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- čas přidán 27. 03. 2017
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- - How can you fix flat feet? Here's the answer.
Surprisingly, this is a topic that has come up very often, both on Facebook and emails. Lots of people have issues with flat feet, and want to know how to fix it. I've had issues as well, but fortunately I knew the right exercises to address it, and today I don't worry about flat feet or shin splints anymore!
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i needed this video. with hard work this looks like it can produce some great results. thank you man
This is amazing! Thanks!
You go into good details here incl how long it takes to build/regain the arches etc. This is one of several videos I've watched of exercises for flat feet! Your one has a bit more information which others miss out, although several demonstrate the same foot shortening exercise, altho your demo is a bit clearer and more definitive! I intend to do the exercises regularly anyway, as it's only occurred to me since watching the videos that I had been a bit flat footed at times without realising it! I sometimes get discomfort in my tibia area just by right ankle, which is probably from being a bit flat footed when standing. I want to "make some gains" & benefits!
Simon Ramsay hey Simon, thanks for commenting. Hope you stick with it!!
Thanks for the info. Immediately subscribed.
Hi, Dean I'd watched your earlier video on this subject. I'd like to tell you that I too have noticed the difference after doing the exercises you'd shown. Earlier my ankles would pain if I had to stand at one place for longer, now that I am able to keep the arches lifted the pain hardly occurs. Thankx for the video, I have managed to solve a big problem with it.
That's so great to hear, Viral! Thanks for letting me know.
@@ManFlowYoga how to perform the short foot excercise? Because always when I try to do it my toes dig in the ground which defeats the purpose. Please tell me how.
Wow. This just blew my mind. I've been doing the short foot exercise occasionally for a while now, and have seen small improvements in the appearance of an arch. But I never realized that I could be walking incorrectly until today. I've been doing a lot of leg workouts and have been pushing myself a bit. Today, after a run, I've been a bit sore in my left leg from the bottom of my ankle extending about 5-6 inches up my leg. Nothing terribly painful, just mild discomfort. Then I tried your suggestion and began to engage my arch as I stretched, and as I walked around my apartment. I immediately felt a difference in the soreness. It decreased tenfold in its intensity and if at any point I let my feet fall back completely on the ground, the pain was back immediately. Wow. 27 years of walking and running incorrectly haha. It's amazing that humans can even do that. Am I correct in assuming that engaging the toes while walking is crucial to doing this correctly? I never even considered that our toes have a purpose haha.
American Boy yes, it’s easy to get used to our habits. I didn’t fix my own walking until a few years ago, but shin splints disappeared as a result.
Regarding your question for the toes - focus on pressing down through the big toe. I think that’s the most important part for the toes, at least.
Thank you, sir!
excellent video
I am having flat feet in both of my legs .
How many days will it take to completely get alright
Believe it or not, I've been doing it for months and it does something to my concentration and focus. I feel better. Hopefully there would be another techniques , the fixing flat feet sequel, Dean.
Frans Kunmaryoso this is THE exercise. Keep at it.
Frans Kunmaryoso this is THE exercise. Keep at it.
this helped a lot, thank-you 💕. cause my flat feet is genetic and I'm starting to do feet exercise that's so hard but I'm pushing myself to do it every day
Keep it consistent!!! You'll see results over time.
Man Flow Yoga Yes 👍🏾 of course 😁
Shakirah X Frazier did u get an arch?
@@Colormeajungle Did u get an arch ? Pls tell me. M in great pain. 😥😢😢😥😥😥
"General suckiness" yeah pretty much. It affects my entire life. I want to fix it.
I never realized having orthotics was actually like having a crutch. I thought it would fix the problem. I've been using professionally custom made orthotics for like eight years now. I can't imagine what microdamage I have now. I hope it's not too late to get it better.
It's not too late. :-)
Used orthotics for 15 years. My feet are ruined!!! I was first told to get them when I had a knee problem, if only my stupid surgeon told me just to exercise he would have saved me nery two decades of pain up my knees, back, neck causing anterior pelvic tilt. Life ruined.
Man Flow Yoga o
Dude your posture is A1. My issue right is I have Duck Feet. It threw my mechanics off in my legs and hips. Now my knee is unstable and when I walk
Please make more video on this topic
If you search "flat feet" in our channel you'll find multiple useful routines :)
Hello, can you cover knocked knees? Not in a squat movement but in a standing position. Thanks.
Abo Ali flat feet causes knocked knees. Fix the feet my man
Knock knee is sometimes hereditary. Mine is, I think but I also have one knock knee due to my fallen arches. I'm a train wreck of musculoskeletal probs!
This is really helpful. I've been sidelined for the past couple years because if I do anything, even walk 2 miles my knees will ache. Anyway, I'm 28 and I've been resigned to the fact that I just won't be able to do anything anymore. I also have flat feet and am now really making an effort to work on my feet/ lower body so I can develop correct form and heal. Thanks for the info and all your videos, much appreciated.
Work on your hip and core strength to start, Stuart. I've got a few great videos on that here.
Sweet, thanks for the heads up.
auchlowtrus hi, did you fix your flat feet?
auchlowtrus did it work?
Hi Dean,
Thanks for the inputs, the same helped me.
In my case my left foot is totally flat & the right one is low arch. I don't know the reason why, what & when this occurred. Past one month I see there is pain on the arch, trying to get the strength.
I am based in India, do you recommend a shoe which you think will be avail in India.
Many thanks
Vasudha
Hey Vasudha - you want a shoe with minimal support. The closest you can get to barefoot. But you'll need to transition to that slowly. You can't wear a barefoot shoe all the time right away, you need to build up to it by wearing a combination of supported shoes and barefoot shoes. Hope that helps! This in combination with the exercises in this video will restore the natural arch of your foot over time.
Hey Vashundra. Any update?
I hope that this exercise help me again my fault feet
This video is very useful to resolve the problem of flat feet. Thank you so much for this great video.
Glad you enjoyed! Thanks for commenting.
Hey i just saw this video and im amazed ! Can you tell me how old were you when you started to make the exercises and fix your flatfeet ?
It was a process that took time and consistency. Most people with flat feet are born that way. I didn't start working on improving it until my 20s. Do this workout for a couple of months and you'll see some results.
Really really great explanation.. 🙏🏻🤗
But i have question,
How much time it’ll take ?
YASHPALSINH JADEJA months!! It doesn’t happen quickly.
Man Flow Yoga 🧘♂️ thank u 🙏🏻
Dude I love you
The top surface of my feet, the instep area where you'd tie your shoes, ache terribly! My feet are almost flat, and the bottom side, are actually numb, where you'd leave footprints in the sand. Is this neuropathy/numbness a common occurrence with flat feet?
I’ve had wide flat feet since birth. My parents didn’t realize that I should’ve had good quality shoes when growing up. I’m the youngest and the only one with what I was teased about and called “Flinstone feet” growing up. I’m now 44 and dx with MS 15 years ago. In 2012 I shattered my right heel in a car accident which resulted in having 10 screws, a metal plate, and a bone graph to put it back together. I was never given exercises or pt. Even though my right foot has kinda flung out since. July 2016 I noticed my right foot rolling so much I started using a walker. My knee was also rolling in. August 2017 I broke the fibula & tibia on the right side. December 2017 I broke my left ankle & now have a metal plate. Needless to say my entire body is totally messed up from my neck down. I need suggestions for better supportive shoes & strengthening stretches/exercises. I have to use a walker all the time now since my right foot rolls in so bad!! Thank you for reading this!!
Keep your glutes and core strengthened, I think it does help to keep the load off your ankles. Maybe get a good personal trainer for a while to get a routine, you have a lot of issues... good luck xx
I notice I'm having a habit of tilting my body forward to get more pressure into collapsing into the arch (and doing both feet at once). Is this ok or should I be standing upright?
Hey Dean thanks for the awesome video, I tried the exercises and it feels "right". Looking forward to see what happens in a few months. I have flat feet (especially my left foot) + weak glutes and an internally rotated femur. Been working on it every day for months now. I noticed though that when lifting the arch on my left foot and trying to do the conscious walking you showed or active lunges (or basically anything with dorsiflexion), that my arch wants to collapse. If I don't let it collapse and push through, I get a strong pinching feeling on the outside of my ankle, more or less where it connects with my shin. This doesn't allow me to do the strengthening exercise without intense pain. Any ideas what's causing this? It feels like a tendon to me, not a muscle...
Also jut doing the short foot exercise begins to give me that pinching feeling. When I dorsiflex or start walking in the "better position" it starts pinching even more :(
Vincent Magliulo how did it go? Are your feet still flat?
I want that types of CALVES!!😍😍😍
This is very helpful hope it works
Ill try doing it every time i walk, stand
And imma update if it worked(1-2months later)
Update? ;)
Hy! Can you pleasee tell me where i can buy that type of shoes? the model, or how should i search it out?
Thank you
Merrell trail shoes. Vapor glove I think they're called
Semi right
Thx love what you are saying ... I hate the confinement of hard shoes since they cause my foot to feel numb because I can’t move my foot naturally. I had this problem since I was a child n I destroyed my shoes to wear they were minimal. Tore the soles off the shoes lol love minimal shoes
Can you use minimal support shoes for feet and ankles with hypermobility?
Yes, but you still need to work on strengthening your ankles in addition to that.
Okay, thanks. Also, can they also help chondromalacia patella?
What minimal shoes do you wear?
Merrell Vapor Glove
Dude- thank you for this video. Five plus years of running on the left side of cambered roads has left my right arch pretty drastically flattened out, and this video gives me hope for getting my arches back in shape! One day at a time...
Josiah - yes! Glad this video has given you hope. Just remember to do this often! At least 3x per week, and don't expect results right away. It takes conscious attention - you're essentially retraining the way you walk.
@manflowyoga Have you got a set routine/plan for fixing flat feet that maybe i could purchase ?
YourTommy you don’t even need to purchase anything. Just do this exercise for 5-10 minutes twice per day.
ManFlowYoga okay cool. So aswell as other exercises could I fix my feet in 8 months
my current routine for once a day every day of the week
Golf Ball
Short Footing
Move toes up to create arch 10 x 3 (3 sec hold)
Calf Raises 10 x 3 (dual then 10 each foot)
Step Stretch 10 x 3 - Stand on step lower and raise back to start
Doming 10 x 3 (each foot) Standing press toes into ground with heel planted so the foot forms an arch.
Toe Spread and Squeeze 10 x 3 (each foot) Small Resistance band around toes and spread them. Toe separator, squeeze then release.
Towel Curls 10 x 3 Small bath towel scrunch with only your toes and then push away from you.
YourTommy looks like a good routine to me! Can’t tell you for sure whether it will cure totally, but I’m sure it will help!
YourTommy did it work?
hey i am not able to do that sure foot movement where you make the arch happen, what ends up happening is my toes scrunch how do you fix this?
You keep practicing! It takes time to learn how to do it. Just keep trying, your body will figure out with enough repetition.
I have tried the short foot exercise in the past and gave up. I cannot shorten my right arch without scrunching my toes. Do you have any mental cues to help overcome this block. Thank you for your videos.
I advise getting somebody physical to help you :)
Dude, look at your feet, the left side of your right foot is touching the ground. SO what you have to do, to easily shorten your foot, is to try to have your right foot on its right edge, but not too much. Do a few reps each day. After 2 weeks, you will be able to shorten your feets. (do it with your left foot too, getting on the edge of the foot, then eting back in your usual position, again and again)
Is this the same process to deal with Plantar Fasciitis? Been mainly doing calf stretches and using supports to deal with them but it has been a while and the problem is pretty persistent. Thanks.
It is not the exact same, but most of this would help with plantar fasciitis as well.
How’s your feet now
I know this video is old, but I'm only 17 years old and I have partially flat feet, when sitting down I have somewhat of an arch, and i was diagnosed with excessive pronation last year. My whole life I didn't realize anything was wrong with my feet, until my friends kept asking why I walk so weird and I noticed how my shoes were so worn in the insides and i had horrible overpronation. I had no pain at all until my podiatrist had me wear thick insoles with high arch support shoes, and it's been a year with them and I always wear them but I always get horrible pain when wearing these shoes, I get knee and back and foot pain constantly and it feels amazing to just walk barefoot. In my case, I don't want to have to deal with this foot pain my whole life and since my arches haven't totally collapsed, is it worth it to remove my insoles and do foot exercises, my main question is do you think I can regain natural support from my arches or would it be a total waste of my time to do exercises all the time? I just hate having pain at the age of 17 and I really hope I can fix my arches so I don't have to deal with chronic pain the rest of my life.
You're only 17. You can definitely do it.
@@ManFlowYoga thanks man, I'm taking it slow, I removed my orthotics but I'm still going to wear stability shoes for a while, once I feel comfortable with no insoles I'll move down to less stable shoes until I can wear minimalist shoes. It feels really unusual without insoles in because I can't seem to train my feet to a normal position, will my feet eventually start to stop overpronating as I continue with exercises or do I have to work on fixing my posture while walking? I'll take any tips from anyone !
@@zacharyquinn2144 Both! Exercises and posture correction. Grown & Healthy's video on 'How to Walk Forefoot' and his flat feet playlist will aid you wonders! *Hugs.*
@@zacharyquinn2144 how ur feet now? I recently get flat feet and my ankle hurts so much 😭 .idk why I am so unblessed
@@sourabhshahi4521 how is it going with all you guys.?i got overpronation after an injury in left ankle and hurts a lot on lateral side. ARe these exercises and postures working with you guys. I am wearing high arch insoles as well..
The first video I watched where someone who did the exercises actually doesn't have flat feet
Austen Henry well that probably makes you think it’s a bit more effective lol
Man Flow Yoga I have watch several videos on how to fix them and they are either people who have flat or have a normal arch not mentioning that use to have flat feet. Im happy I found this video I have been working on this all day, but I actually have an extra bone in my navicular bone, in both feet.
How to fix knock knees
By fixing flat feet
it's sometimes hereditary. Find out that first.
Ive had flexible flat feet my whole life. Im really good at walking around and keeping an arch and its being programmed more and more. But i can still easily make them collapse. Recently i had to sit out a couple weeks from work getting a sharp pain on my inner left ankle. Not sure whether from the haglunds deformity and the achilles tendipathy i got from it swelling the tendons and maybe pinching an inner nerve, or pttd was coming about from walking around with the boots loosley tied (to relieve my heels) allowed my feet to collapse. Anyways obvs the doctor prescriped some orthotics and i got fitted for a custom pair.. i know there is a balance. Ive been wearing the over the counter ones at work and my feet dont hurt but both my inner ankles are like sore and tired now it feels like sometimes, idk if its walking around barefoot at home. Question is should i keep wearing orthotics for work? Im a stone mason so I am on my feet all day, i ditched to old boots with the rigid back and allowing my heels to heal. I never had any issues like this till i wore the ill fitting boots for a few weeks.
Christopher C that’s a very specific you should ask your doctor instead of an online CZcams person who isn’t familiar with the specifics of your situation.
My recommendation would be to focus on developing proper form with your feet while walking barefoot, strengthen your ankles, and use orthotics to help reinforce a proper arch
@@ManFlowYoga will stick to orthotics at work, and walking barefoot at home. As well as ankle strengthening and calf rolling and stretching. Thanks for the reponse.
Hey brother can I do these exercises once a day ?
Yes, you definitely can!
I have flat feet. Will this help my right knee pain?
Raebella Kairi it could!
I have flat foot in my left leg
And whenever I try any exercise my flat foot worsens
Improving flat feet takes consistency and patience. You'll want to stick to it and continue practicing regularly.
I have flate feet that are very pain full during walking or wearing footwear. I have started doing stretch excercise , toe yoga , and roll ball, I felt too much pain like throbing' kindly tell me if I continue excercise, will I develop arches......
With consistent work yes, you can improve your feet. You just have to be patient and keep working on it.
How much time does it yake to cure flat feet
Jayant Bote unfortunately this is not a quick fix. You are essentially re-training yourself to learn a new way of blocking. It takes at least a few months
ManFlowYoga but it will get cured ryt.. Cause iam going to apply for armed forces.. N they don't accept flat feet.. So i have to cur it.. Plse do tell
Jayant Bote you’ll have to talk with a medical professional about the severity of your flat feet, and whether or not it’s past the point of no return.
ManFlowYoga thanks man..
Yup, you got it.
Surely all of this boils down to external rotation of the hip???? I understand that you are treating the symptom instead of the cause my friend
.... No, not at all.
I have a problem on my left knee, and my left leg doesn't feel "right" when I walk, or exercise, it doesn't feel natural. Could flat feet be the source of the problem ? cause I also think that my left feet is kinda inwards, even though I try to keep it straight.
Flat feet could be part of it, but it's probably hip-related as well. You need to work on strengthening your feet, hips, and core.
As to anything specific beyond that, there's no way for me to know unless I was working with you one on one.
ManFlowYoga ok thanks, I am going to a podologist (I'm not sure what's the name in English 😅) soon, but it's quit frustrating because I've seen several doctors for my knee, but they don't seem to solve the problem by it's root.
Love u
Then you should sign up for a subscription and help me celebrate my birthday!
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When I do the short foot exercise my big toe wraps my second toe on my left foot as a small bunion seems to appear soon. Are my toes not straight because they are flat? Should I keep doing these short foot exercises? And also do the silicone toe straighteners work to straighten toes?
The toes are flat on the ground, if that's what you're referring to. It'll get easier with time, consistency is key with something like this.
quick question, how long did it take you to fix your feet?
Josh - it takes a LOT of work, but I noticed improvements within 2-3 months of starting these exercises and doing them 5x/week. This is not a quick fix, and it takes a lot of effort and consistency.
ManFlowYoga awesome. then i’ll get started today! thanks man
@@josh5245 Any update?
Johnny Bravo i only did the exercises for a few days and gave up lol
@@josh5245 Oh shit lol
I have been doing all exercise
still i donot have any progress help me plz
Hey, it takes a LONG time. You have to be conscious of how you're walking all time, as well. It's not just do a few of these exercises once per week and then magical cure. You have to be conscious of how you're walking all the time and apply what you're doing with your flat foot exercises to it.
Abhisek verma how have it gone man?
thank god i thought this couldnt be fixed lol
Fair warning, this does take a LONG time, and it takes a lot of attention to detail. But it can be improved!!
Man Flow Yoga thats fine im planning to do this probably for the rest of my life lol just like going to the gym
Random BlackGuy did it work?
Will I be completely cured by this or will my pain be relieved? please answer me I don't want to waste time
I cant understand the video cuz im not good at english
Depending on the extent of your flat feet, with time and consistency you can correct flat feet. At a minimum, you should be able to reduce pain associated with it. Just be patient and do these exercises regularly.
@@ManFlowYoga thanks for the answer. Actually, I want to join the army, that's my purpose. I'm sure it will work and I have 2 years to enter the interviews if I do I will pray to you for the rest of my life also I have a pain just above my knee caps and I've been doing the exercises for 3 days, could the pain have something to do with it?
What if it’s genetic?
You still do these exercises to help.
Is this how you fixed it?
yup! this was the most important part
@@ManFlowYoga ok cheers
@@chillbill5999 Any Update?
@@hariputtar7815 yes ive been doing it for the pst 4 months and it has helped alot but i am still flat footed once i rlax my feet
@@chillbill5999 Do you see any sort of improvement??
What if it’s genetic
Don't use that as an excuse.
Fightingggggggg Golddddddd.
I don't agree with flat shoes, u may develop metatarsalgia with such shoe.
Rezzo you used a big word, which means you’re right.
Do you have rigid flat feet or flexible flat feet?
Flexible
@@ManFlowYoga You look like you dont have flat feet, seriously haha
Tüfkçe altyazılı olsaydı iyi olurdu
Turfcke bir dil mi? Turkcem var ama Tufkce tanimiyorum.
@@ManFlowYoga yani Türkçe demek istedim
Did you have flat feet?
Yes, I used to. Not totally flat to the point that it wasn't fixable, but I did have flat feet.
I hoop transelet arabik
What a good looking buck... and once your arches fall the ONLY THING that w2ill bring them back are implants or just suffer with flat feet. I'd do your feet!! =0 ]
Yeah that's actually not true. You just have to do the right exercises to rehab them.
Please don't "do" my feet.
@@ManFlowYoga 😂😂😂
Hi! Can i do the Short foot exercise while i'm sitting down (i.e. while i am studying?)
Sorry for my english
Sure, you could. I would also make sure to practice it while standing up and putting your weight on it.
Man Flow Yoga thank you very much!
Sorry but completely impossible muscle are not designed to do this function
My constructive criticism is that to me you ramble on too much. I find you make your point 3 different times...it's unnecessary.
Thank you for the content.
I cant even moof my feet towards the heel also 0 movement in left toes 😂🤦♂️ omg im 28 and a trainwreck no job fitnessing everyday now but cant fix this
you can brother. there's great tutors out there. I'm fixing this issue right now.
I can’t either. I’m going to keep trying till I can though n keep going n going
@@cheffroggo4363 check out gua sha massage for feet it really helps
Ok thanks bra
I HAVE A FOOT FETISH AND I FIND FLAT FEET TO BE THE MOST NASTY,DISGUSTING TURN OFF. I FREEK OUT IF I SEE A MAN WITH FLAT FEET.