3 Critical Exercises For Pronated, Flat Feet. (Causing Foot, Knee & Back Pain) UPDATED
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- čas přidán 1. 05. 2020
- 3 Critical Exercises For Pronated, Flat Feet. (Causing Foot, Knee & Back Pain) UPDATED
CZcams Channel: / physicaltherapyvideo
Website: bobandbrad.com/
Bob & Brad discuss problems that can arise from having flat feet and what may be causing it. They give you 3 exercises to try and strengthen your feet and discuss any other tips to help prevent pain or injury with this condition.
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![How to FIX Flat Feet Pain FOREVER [Overpronation vs. Supination]](http://i.ytimg.com/vi/cbfQh-wjxOE/mqdefault.jpg)
Excercises start at 6:36
Thank you!
6:56
Thanks to much waffling
Duck feet
Duct feet correction
I never knew until today that my flat feet are the cause of my hip and knee problems
Same here. I can feel u .
Same … and refused to wear the orthotic shoes my parents bought me as a kid. 😣
Yeah my knees are weird cause everytime I stand my knees are touching when not supposed to
CLOSED kinetic chain movement is a coordinated effort of the ENTIRE extremity
same here
Exercises start from 6:52mints.
Next exercise is with wall at 8:51mints.
Last exercise is for hip pain at10:05mints.
thank you
My flat feet are so severe my knees have twisted completely inside. Now my hips are popping out of the socket. Its really gross and makes yoga painful. Thank you SO MUCH for this video! After 40 years of not one single doctor telling me there's exercises to naturally correct this, I'm appalled!
Hi
Could you please update us on the situation if you did those excercises ?
@@shshajeri So far I've gotten results on my right foot, there's a small arch forming. But my left foot is the same. I'm almost 41 years old, so I'm sure it takes months or years to reverse this much damage!
that probably is a TORSIONAL problem in your femur
This is a real problem. why dont doctors tell us this?. I had docs tell me to walk away from them and back to them complaining about knee problems 50 years ago. I finally figured out my pain by myself 20 plus years ago. Was hurting my knee and starting to hurt the hip. I use good orthotic from amazon a half leather one. The jelly ones that let your foot move or rotate standing on them are no help. you need a rigid one that does not squish. That rocking motion is what makes knee and hip hurt.
@@jewelleryaddict I told every patient particularly younger ones
On a previous video you guys did on flat feet, one commenter said as a child, their pediatrician recommended the kids grab marbles with their toes and walk around to build their arches. Great exercises!
Need to be careful with that, it causes toe ‘clawing’ or scrunching, which can actually make some foot problems worse. You want foot ‘doming’, which bends the arch without scrunching the toes.
@@doorsausage do you have any good links to videos that show how to do that properly, because for me it can be tough to avoid toe scrunching while trying to work on arch exercises.
@@exothermic8525 when Brad was doing the 2nd exercise by the wall he was making the arch dome without scrunching the toes. That's the best technique I've seen for doming without scrunching.
Can someone explain how to do the second excercise? How far should the foot be from the wall and what if my hips rotate outward. Also when I try it I instantly can't hold myself with 1 foot only because my weight shifts outward. Do I put my weight on the wall or does that defeat the purpose of the excercise?
Wow... I was doing clam for hip pain. It went away, so I stopped and started taking more walks and guess what happened... Flat feet came back. I had no idea there was a relationship there. Thank you 🙏🏽
Same here! I did hip and glute strengthening for about a year & a half and as soon as I stopped the knee/hip/back pain came right back. Now I realize how weak my feet are and after working on my feet for about 2 weeks my knee pain has gone down & I feel my hips muscles work right away when I stand barefoot at home.
@@amyisaferry love to hear that for you
My feet are completely flat. Along with all my siblings. And I definitely suffer from foot and ankle pain along with knee pain and back pain. Just plain walking is starting to become more challenging. Sometimes When I’m standing I will purposely elevate my arch to pretend that I have an arch and I instantly feel the pain and pressure in my knees go away. I’ve been told to try inserts in my shoes but they hurt and rub too hard in the spot where my arch should be. Thanks for the exercises, I will definitely try these out.
lol i do the same as you ahah, how are the exercises going?
Have you fixed it?
How did it go
Im 28 and have flat feet since birth but only last year did it start causing knee pain. the pronated right knee hurts even to walk simple steps. i started using doctor recommended slippers with inbuilt sole but Im trying to work on my leg strength at the gym to fix this. there is a great video on Squat University's channel for leg workout. i got instant relief from that. highly recommend
as a pronator with all sorts of problems and occasional limitations, as well as feet so flat they leave ZERO arch in an impression, this is a great video
HSB i totally hear ya! I got a foot scan and my entire foot shows up; no arch at all
Have you tries the excercise? Does it work?
Did you fix it?
The ARCH height is not the problem it is the over pronation in range of motion of the subtalar joints
I watched the black sock video and thought “man, I couldn’t see anything”. This one is much better!! The lines you drew makes it much easier to see what you’re doing with your feet muscles.
Neither my ortho nor my podiatrist mentioned fixing my pronation...just prescribed othotics. Thank you for doing what you do!
I feel like this channel is really going to help me prevent my pain from coming back, I subscribed!
Going up on the toes but moving towards or keeping weight on the outer toes makes so much sense. I've tried just raising up on my toes but I can see how this would better work the proper muscles.
I can relate to do these exercises.
I started doing Iyengar Yoga 2 years ago. Practicing standing poses like Trikonasana and veerabhdrasana have significantly helped my flat feet. These Asanas have feet positions like the exercises shown.
Excellent 👌🏻
Really wishing I looked into this a long time ago. Really grateful for the information presented here
Thank you so much for this, just what I needed. I have a torn meniscus for too long now and just in the last couple of weeks I have noticed my feet swelling and rolling inwards when I walk. I will be on this right away! Much appreciated, from Ireland.
The first exercise I actually do when brushing my teeth ☺️
my flat feet have been a problem for a while and have had many doctor visits, but why was this much more comprehensive on how it works than what any of my doctors have told me....-_-
CZcams videos, in general, let alone Bob & Brad, are better than many professions because the video is more comprehensive, explained in layman's terms so anyone can understand the information, and they are succint in that I can fast forward to what is relevant to me.
Time is gold for doctors and their institutions they work for! So they shorten the visit as much as possible, avoiding explanations.
@@rosej5029 And yet, on the other hand, they don't mind teaching the proper terms, like "posterior tibialis." These are out bodies. By the time we're out of elementary school we should all know the proper terms. (Wouldn't it be more than fair to get all that money back from all those others we've paid money to for nothing).
Thank you so much for making these videos this is life saving, I just found out after 8 years of back pain on and off and always working on my feet at age 35 I barely found out I have flat feet so time to fix my feet/ posture before it's too late
the heroes I needed ; Thank you!
Super...lucid...and superbly demonstrated...thank you...Bob and Brad...
Thank you Bob and Brad for making these videos
Thank you for the little but important exercise details in this video. I can see where they should make a difference when I do my exercises. Is possible to return from flat feet toward a normal arch?
My flat feet caused my ACL to tear. It's caused so many problems with knees, back, hips.
And, I'm guessing that none of the doctors you might have seen made these most basic investigations and recommendations. Mine didn't. I'm so very sorry that you suffered a tear.
😔
@@jakeornot6306 I’m 16 and I was told by a podiatrist that I had flat feet and hammered toes didn’t even know but now I’m trying to figure out how to help it
Will be trying these exercises & hopefully the pain in my feet will go away. Thanks for the video.
Very good, ´´We must embrace pain and burn it as fuel for our journey. - Kenji Miyazawa´´
Enjoyed the Video! I was bored with severely flat feet, I wore health shoes until I was 21. I am now 68 and few years ago, I fail twice on my knees, I am really having a hard time now walking and going upstairs! I will try these exercises and see if they work! Thank You for posting them!
Before even watching this video, thanks for everything! I always love the intro quotes. Getting "Back Mechanic" off Amazon soon!
I have hypermobile joints, and a job that consists of walking 9 miles a day. Walking is a great exercise unless you have muscle imbalances. My flat feet, knock knees, and hip problems have become so exaggerated from walking so much and not doing strengthening exercises that I now have plantar fasciitis, stress fractures, shin splints, and a torn or frayed labrum in my hip. These videos are fantastic, and I plan to use them every day to get myself back to normal-ish.
Nice video! Can you please also show the big toe alignment because some of us that have flat foot have bunions. Thank you!
Thank you men! I’m watching you from Italy 🇮🇹very happy to know you both 🥰🥰🥰
This was super entertaining and informational, thanks guys!
thanks very much for the exercises they are similar to the ones the doctor told me try.
So helpful! Thank you
Very nicely explained Sir.love the efforts u make to make us understand.
Can u suggest more exercise for flat foot which Even a Osteooarthritis knee Patient can also do ?? !!!!
Thanks B&B - always watch your videos
Thanks guys..
Ohh my god!
I've been to 3 physios, podiatrists, 4 Drs. I ended up getting Morton's Nuroma, bursitis and tendinitis and haven't been able to walk for over 2 years.
🎇🎆🎈
Thanlyou.
Amazing work gentleman! Very informative.
Awesome Video, thank you guys!
Great video...thanks so much.
Good info guys! I'm 55 and found that bouncing on a rebounder in bare feet has helped dramatically with foot pain! I will give these exercises a go as well.
Thank you for this my arches feel sore already!
I currently have a broken toe and watching these exercises make me wince!! But I'll be back to do these once I fully recover :)
Same
Vous êtes fab! Merci, ça m'aide bien !
Thanks for these! I started jogging/walking 2 months ago and noticed that my left hip and right knees hurt and researched on flat feet and saw your videos. Will do the exercises here!
Stretching before running can reduce that pain I think, because when I used to run all over the place at school, my knees wouldnt hurt at all. My class did stretches and plus I was running a lot, I think my body just got used to it. I never felt any pain. I think you should really and I mean really stretch.
Did it help?
I researched many of my foot problems tonight, made me super tired now. Lots of time spent on some foot issues. It can be tiring, but if nothing is done a condition will worsen.
Thank you B & B for this amazing exercises 😍 due to minor accident my muscles below the knee to feet missed alignment and became weak causing flatness. Hope these exercises help.
Did it fixed
I'm happy you made this video in different places the white bed and background so clear it's so easy to see what your doing
Also that you marked in red your foot it's great idea 💡now I see clearly what you mean
Some of your best work
Good exercises for flat feet. Thank you.
Eh eh Thanks Brad for quickly explaining the colour bands.. I was like🤔 when Bob was talking… Thanks for necessary information Brad & Bob. 🙏🏾🙏🏾💯💯
I am a flatfooted and I had a lot of problems with my feet and knees untill I saw your old video about it and now I can work without pain. I can't wait to try the exercises. Many thanks to the best physiotherapists on the internet, in my opinion of course.
Thank you!
You guys are geniuses thank you so much.
Thank you
Thank you ,
Thanks so much!! i am only 21 this year and already facing knee pain from my pronation and flat foot!! It really affects my day to day activities and when i play sports :-( really hope these exercises will help!!
Does it works? I am also 21 years oldvand im really struggling
any update ?
I'm 60 , and flat footed all my life . Will these exercises help now? Don't have any knee or hip problems
You guys are so wholesome man damn
Good to know this!
The Sam demonstrations are great!!
Happy to hear , you guys are also like me🙂(Feeling good)
The markings provide a good visual
Thanks 😊 👌 🌹 great help
I am severely flat footed to where at times I can hardly walk and my ankle hurts too when I’m on my feet for a long periods of time. I’m excited to try these!
Did you find any success
@@NotSoSeriousSam how about you
My flat feet are genetic. I know they have affected my hips and knees, knock knees, etc runs in the family also. I’ll do as much as I can to remedy it....I had a hip replacement a few years ago. Surprising that no surgeon or other doctors that I’ve seen over the years, chiro, PTs, has ever mentioned it.....
Just watched the other video I’m glad they did an update
You guys are the real deal!
I love Bob and Brad 3000.
Just watched the one about orthotics, this is so me! Pronated big time, hurts me scoliosis and sometimes the hips on left side.
Dealing with this dilemma...for my flat feet- Don wait til the pain becomes soooo bad
thank you!
Thank you for the content! I would like to ask you do flat feet affect flexibility?
Thanks your the best
you guys are great. Thank you. You saved me
Have u seen improvement pls
Thank you for the info. Definitely prefer the examples without the socks.
Great video
Great video! Thank you. I wore orthopedic shoes for years as a child, but at 51 years old I still have flat feet. I got inserts- customed ones- not a big help. I will be practicing those exercises for sure. Thanks again.!!! Regards from Canada.
did they help?
Very informative…it is my knee !
Great video guys!!
Good demo at 8:42 for exercise against wall for foot pronation.
I really liked your video o flat foot exercises, all the demonstrations are very well explained. I plan to do some of these to help my flat foot, Thanks😄 great job!
Glad you like them! Thank you for your kind words!
The White Background is EXCELLENT for visability ! Can all the videos be in this white room . Everything is so easily understood . Thanks Guys 🦄You are Awsome
Thank you so much for your free education and information here on CZcams. It’s so frustrating trying to get answers on my own from our local provider to help my 10 yr old with his pronation. Our Dr just told me to go on Amazon and get him some insoles and to get more active, like to run more. Why would I encourage him to run more on flat feet when it hurts his whole body!? Ugh 😣
Thank you Guys Im excited. Im soooo flat footed and since i had both knees replaced its been crazy cause im not bowlegged anymore. My knees touch now🤪
Amazing channel
I was recently told that my flat feet are the underlying cause of my clicking hips and knees, tinnitus, jaw pain that I've had for 4 years. I get clicking throughout my body all the way up to my skull. I've changed my trainers to Asics so we'll see what happens from here. I have my next physio appointment soon.
Really innovative exercises that a person would not commonly think of many times.
You guys are fun, thank you
Center of the foot pain! What is it what do you do for it?
3 exercises
1. 7:00
2. 9:00
3. 10:00
I recommend the sketcher memory foam shoe...motion control for $100 cdn. Not attractive, but excellent with my medial arch supports.
Hi,
I have all these symptoms one the you have explained in this video. Both my feet overpronate and roll inwards. I have been having pain on both sides of my knees and my started having pain around my left side of hip. Have been seeing physios but nothing have worked.
I use Joya shoes. excellent shoes for flat foot. I don't use foot arch insert when i wear Joya shoes and it is very light weight.
This is good stuff
#1 thing to do to help w/flat feet is to bend your feet when you walk. Heel to toe. So many people keep their feet flat when they step because they're in pain but that only makes it worse. Most of us bent our feet when we were kids when we walked
Do you recommend surgery on severely flat feet that custom orthotics and customs made AFO are not giving much relief.
As someone with cerebral palsy with pronated feet, thank you.
Are u cured?
Same issue
I am doing the clams now in PT without the band. It is way too painful for me to lay on the left side though. so right now I am just doing them on the right side with a small towel between my feet
Hey fellas I need abit of help, I have flat feet and I just watched your video this morning so I'm going to start doing the exercises but my son has really bad flat feet to a point his not fully extending his leg fully and swing while walking, bear in kind his 1 years old, is there any way you could suggest a treatment or something to help him stand straight while walking
how do i find a physical therapist in my city (columbus, ohio) who specializes in the things you are talking about now? my question may be a little late since i am 73 and have had trouble with my knees (runner's knees and now arthritis) since i was in my 20's. i had a couple of running podiatrists, but they are gone now.