You Don’t Need To Fix Your Flat or Pronated Feet
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- čas přidán 20. 05. 2024
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In this video, I explain why you probably don’t need to “fix” your flat or pronated feet.
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0:00 Intro
0:25 What Is Normal Foot Posture?
2:34 What If You Have Pain?
4:44 Tibialis Posterior Tendinopathy Example
7:18 Exercises For Flat Feet
9:12 What If You’re Trying to Avoid Problems In The Future?
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional. - Jak na to + styl
Thank you so much for watching! Be sure to check out the blog for references: e3rehab.com/blog/you-dont-need-to-fix-your-flat-or-pronated-feet/
Thank you so much for this valuable education. I think it helps with people with their body image and reduce the barrier to exercise or any activity that require to use body. I think this is really great and underrated body positivity content.
Always appreciate your work E3 Team!
Excellent video guys, thank you for the wonderfully accurate information on a hot topic that has so much misinformation.
Ridiculously encouraging information. Thanks for this
My understanding is if you are born with flat feet everything is fine.
Flat feet problems only occur when arches collapse (people with arched feet).
That’s good to know because I was born with flat feet.
I have flexible flat feet. Although my arches haven’t completely collapsed they are low due to overpronation. And yes, it has caused problems in my posterior tibial tendon. I wear painful custom orthotics to avoid collapse of my arches due to over pronation.
I'm born with flat feet. Safe to nothing is ok. I shouldn't be having to worry about taking paracetamol and ibuprofen every day
This is the best video I've seen from I realize my overpronation flatfeet.
thank you so much.
Skills, not posture! Loved this video, thank you so much! 🙏
Thank you for this video!❤
I love this!!! You are the foot master!
My son's feet are flat and pronated; doctors told us not to worry. When he began running track, the pain in his feet, buttocks and hip made him stop. Arch supports should be worn, but only when you participate in the activity that gives you the pain.
Could be dysfunction in the kinetic chain, your son should try strengthening his posterior chain muscles
Thank you for the video!
Thank you! This is absolute gold. One less made up problem in my life 😊
Thanks for this!
Thanks for your wisdom 🙌🏽
Please make the same video for high arches or supinated feet and great video as always!
Videos like this are why I didn't get diagnosed during PT. And why I've have to lead my own healing. Yes, you can change your posture, and yes it does matter
Great stuff 👌
Thank you for this truth
As a general sentiment: Great video!
Regardless of any systemic dysfunctions, increasing load bearing capacity will almost always be a surefire way to start addressing an issue.
My friend has very flat feet but there is nothing abnormal about his capacity to performance.
I don't have flat feet naturally, but I used to have a bias towards pronation. Presented with said flat feet, knee valgus, hyperextending knees, forward pelvis, weak core and inactive glutes.
Started walking more, became more active. Half a year of consciousness around my posture and activity, and I no longer had flat feet. Was that because I was trying to fix my flat feet? Yes. Did I do anything particular other than just exercise regularly? No.
It didn't matter that I knew how my weakness was presenting itself in my body. What mattered was the exercise. Don't overthink it, don't be quick to hyperfixate on "THE ISSUE" you think is causing everything.
Just putting this here cause it's not entirely clear in your comment.
None of the above 'postural imbalances' are problems.
Flat feet, pronation, forward pelvis are postural variations with no more relation to pain and injury then any other.
Weak core and inactive glutes are both made-up nonsense. You cannot squat/sit, or walk up a hill/stairs if those muscles aren't working.
Some of the issues you mentioned such as Gluth weakness, and core weakness are things that were targeted during physiotherapy for me. However, no matter what exercises or what strengthening I do I cannot control which angle my subtly joint wants to move. It obviously isn’t neutral or I wouldn’t be in the situation im in. Walking was my main exercise and this is what ended up, causing me to have posterior tibial tendinitis, which was insidious.
@@fallblossom5 I assume you mean subtalar joint?
Non the less I don't know anything about you. But it's worth noting that lifestyles do leave traces, even if we try to change. People who lose weight get loose skin. People who get in shape once, can more easily do it again. If someone does like me and stays mostly sedentary for their early life, you get the body that corresponds.
Even though I no longer present with flat feet, my knees still slightly bow in, and my knees will still hyperextend, if i let them. I mean to say that if your joints aren't aligning as they optimally should, that might be expected depending on your history.
You also say that walking caused posterior tibial tendonitis. Probably a factor of how much / too much walking you did, and how fast. In theory you always get tendonitis because you do too much to quickly, and maybe expedited by muscles not working as they should, inceasing load on tendons.
For that I'd anecdotally recommend arched shoes and walking. It's not the support we're after, it's the feedback that foot feels from the arch. The arch is supposd to collapse while walking, like a spring. Putting an arch under it gives the foot feetback for how and where to go for proper gait cycle.
Again, I know nothing about you. I wish you the best, and the best I can do is bounce some ideas with you if you want.
Thank you so much !! Liked and sub
Thank you for your effort
I hope you make video about how to choose the right shoes for Flat foot
This has been my experience over 60 years. I had a box of expensive orthotics and threw them out a long time ago. Now I modify all my shoes to maximize comfort and it works great. I routinely walk 10 miles and play tons of tennis, all pain free. There is no need for anyone to have "arch support" unless it feels better immediately. Thank you for making this!
Did you fix your flat feet?
@@iCookSlipDid you watch the video my friend? There is no need to fix flat feet, there is nothing to FIX. Most people have flat feet and they didn’t have any pain. If you have pain start doing movements that don’t bring out pain and progress from there gradually.
I want to fix it because my ankles over pronate because of my flat feet@@yeetsin560
How do you modify your shoes? I find that a medial wedge helps the arches stay up because we’re not pronating as much to cause our arches to fall. When we are allowed to prune, our arches will naturally fall onto art support, which feels like we’re walking on tennis balls and burns and hurts.
Interesting - will have to take it up with my chiropodist on my next visit.
Thanks very informative
Thanks. I nneses this info
This video changed my mind on my flat feet, thank you so much, I have a question, since I'm trying to fix my toes, can I use toe spacers during running?
Thank you the video.
I've had flat feet with the worst hyper-mobile ankles you can imagine. As I started to strengthen the muscles those weakness contributed to this I realized how much better doing sports and everyday activities feels now.
Thank you - the Podiatrist wanted me to wear ankle boots all the time for my flat feet & very raised inner soles causing so much pain.
Just could not do it.
Thanks for your video.
Our support hurts so much! If a person like us is going to wear art support, they need to have them wedged immediately. This controls the pronation, but just wedged a little bit and not too much.
I have a duck foot and i tried to correct it when i walk, like make it kinda straight when i walk. But it hurt my knee. Should i stop and walke like my anatomy is?
Sorry english is not my mother language and i cant understand all the meaning in the vid
Thank you for this Video!
It would be interesting for me to see the topic of flat feet in context of proper squatting technique. Like foot and knee alignment etc..
You read and see a lot of content regarding this topic and it can become really stressful for an individual.
Maybe something for you to handle in a future video?
Anyways great work from all of you!
I am a big fan of your calm and evidence based information you deliver.
The wrong way to squat is the way that hurts you.
I have trouble squatting barefoot, so as someone with flat feet I find that wearing shoes with insoles helps me have a more stable squat. Which is funny because most people, who don’t have flat feet, recommend squatting barefoot lol.
thank you!
when running for more than a few miles, i get pain in my arch where it is practically flat from over pronation. my shoes get deformed from the pressure of my weight going into the inside. i believe it has something to do with my shoes wearing down faster than they should be and on the bottom, it is always wore down more on the inside where my weight goes. my coach recommended i get shoes or inserts that better support my feet, but i'm not sure if that is the fix i should be looking for. thanks for this video, i will definitely work on strengthening my feet and posture
well I have knee and hip problems from my flat feet.
Same
I have flat feet. I over pronate a good bit. I feel that all my balance training is highly effected by the over pronation. When I push my big toe down creating a strong arch I can then balance better.
Flat feet is not the problem. Soft tissue quality is. How thick and strong your fascia,tendons and muscles are
I was almost rejected for the military for flat feet in 1985. I never had any issues running or anything else. I'm 58 now and doing fine
Only thing for me is my big toes go numb from nerve compression
This person obviously doesn't work 12-hour shifts in a hospital. I've had flat feet my entire life. I have to wear very expensive shoes and put hard insoles in them just to tolerate going to work. Even at home I cannot walk around barefoot because of the pain. It didn't bother me when I was younger but once I started working in the hospital and standing on my feet were 12 hours at a time It became very painful and sometimes intolerable.
I truly hope you find relief soon. I have been experiencing severe pain and have reached out to a podiatrist with no relief. I have to use Icy Hot with lidocaine cream and it helps to alleviate the pain. Hope that helps
I have yet to find a shoe that is comfortable at work. I too am on my feet all day and no matter how much I spend on the shoe it still is not comfortable if there is any arch support in the shoe at all. Any recommendations for a shoe?
I have a mid to high arch. Standing for more then 20 min, my feet start to hurt. My ankles roll in. My right is worse them my left... i have alwats had more pain on my right.... and my right ankle rolls more also... my feet are also narrow and long .
Hi Dr. Surdyka, have you found any shoe brands that fit your feet comfortably? I too have wide, slightly flat feet and unfortunately it seems the only sneakers that fit are those chunky stability walkers that accommodate orthotics. It's been a struggle trying to find ones that have neutral cushioning or are remotely fashionable
I purchased the minimalist shoes by Merrell about 8 years ago. I really liked them and eventually bought a second pair. Stumbled upon Vivo 3-4 years ago and liked them even more so it's pretty much all I wear now. I will disclose that we are an affiliate for them (Vivo), but I'd wear them even if we weren't.
I think my dad likes the wide shoes by New Balance.
I'm obvs not the doc, but I've been in a similar situation as I also have wide (2E in most brands, sometimes 3) flat feet and sometimes use insole orthoses. The brands that have worked best for me that aren't true 'minimalist' shoes are New Balance and Altra. Altra are 'zero drop' but have cushioning and most are neutral. Most also look pretty 'normal' for trainers.
I disagree with this. I have a flat arch on one side and a nice arch on the other. I’ve had nothing but knee problems after knee problems on the side with the flat arch
I have always had flat feet and overpronation on my right foot, eventually this led to Hallux Ridgidus of my right big toe, so now I tend to force my foot to supinate to spare my toe joint that can't bend. I was doing well walking 2 hours a day at a fast pace but recently something caused too much strain on my arch and ankle. I have never found any orthotic to help.
What kind of shoes are the white ones that you have on?
I have a patient with chronic pain medial foot side, dorsal and caudal to the malleolus. For 1,5 yrs, MRI and X ray a year ago showed nothing. Pain only when directly palpated and after a long day, but she can't stand well on the foot during more straining conditions. Been trying to figure out if it's tib post tendonitis, ligaments or (highly unlikely) stress fracture. Calf treatment did nothing. Any ideas?
Post him would show up in an MRI. The inflammation would also show up in an ultrasound. if the person does have posterior tibial tendinitis, then they could benefit from a AFO well as physiotherapy
I was born with bowed legs and therefore flat feet, and a r leg slightly shorter than the left.
My parents were constantly trying to 'fix' it with MD advice, lots of ankle support and arch supported shoes growing up. But I'd always have pain off and on in my right knee and ankle.
As an adult I tried wearing shoeless and zero heel drop shoes. No more pain. No loss in mobility or strength. Now they're all I wear. Totally the opposite of conventional wisdom.
I wish the regulatory bodies and schools in this industry would do their job better so patients could get better outcomes.
So glad you guys keep making these reality based videos calling out the snake oil in your industry!
Did you do any "flat feet" exercises?
Love the dancing skeleton 😅
Hi is there some correlation between flat foot and acl injury, I have flat foot but never had any issues or injuries but recently suffered an acl injury?
No. Once again, during your rehabilitation I’d focus more on your overall preparation as opposed to trying to “fix” the appearance of your feet.
@@E3Rehab Yes Thankyou, will focus on overall preparation
I have been jogging about 15 min every day for 4 month and during those four month my knee hurt and in someday it even hurt to walk. I thought it is because of a runner knee. but the problem is that my right feet is a little overpronated and I didn't aware. and then I stop jogging and only walk with the correct posture. it hurt my feet a little bit during walking but after 5 days when I can tolerate my feet pain, I start jogging again and my knee doesn't hurt anymore like use to be. And also, I change my shoes to a minimalist shoe and now my jogging is completely pain free now.
What about my posture? My feet are flat and pronated, My hips are more anterior, and I have thoracic hyperkyphosis, I don’t like the appearece of it. What should I do if my feet are the cause of bad posture?
Same thing for me, i also seem to have pelvic floor issue like when i get up i feel like everything is falling down. Sucks
@@trebledsoe2481try kegel exercises
I've heard using to spacers + barefoot shoes to spread your toes back to their natural alignment helps with flat feet. It makes sense on theory. Any thoughts on this?
if look at the video, I think those are barefoot shoes he's wearing
What shoes we should take for this problem
0:02 what shoes are these?
I like your content very much.
Btw ,do you have any video about tibialis anterior?
Thank you for this. Question: what do you think about barefoot shoes for really wide flat feet?
My opinion may not matter to you cause I am just a normal CZcams user however, I feel barefoot shoes are only good for walking in nature and walking in a world that is completely flat and hard on our joints, tendons and muscles.
@@fallblossom5 thanks for your reply :)
Sorry!I didn't get my answer. i am very very sorry!
what shoes are those???
How long have you been training, do you still have this problem? Or did you just start rehab not too long ago? 🤔
Years. I don’t classify it as a problem. I don’t have pain and have never had any limitations.
Dealing with posterior tibialis tendon pain right now. My pt said I have a flat and flexible foot and should use insoles if I want to be a runner. I’ve run 20+ years without them. Trying to give rest and rehab the pain with strengthening but it’s taking a while to heal.
Get an AFO. Along with physiotherapy, the AFO will give your attendance a much-needed break, and it will heal quicker. After that, I would wear custom insoles, even though they hurt my arches. I’m sure it’s some people can get used to them and you might be one of those people. I just find them extremely uncomfortable as they’re pushing my arch up as my foot wants to push down and it is a war that ends up, causing and burning sensation in my arches. But at the same time, I know that I am saving my posterior tibial tendons. It’s a double edged sword.
I've flat feet, i'm an athlete for the last 20 yrs, i do basketball, badminton & several variance of martial arts, not to mention running, weightlifting & so on, i guess it will be better if a flat feet athlete using good cushion sports shoes, which i don't understand because lack of informations about flat feet healthiness, back when in my days..hope this help😊
How you deal with pain
Flat fleets do hurt in long term, it's not like suddenly you develop flat fleet in your 20's and their start hurting. Give it 10-20 years and you will be either forced to go Barefoot or strengthen your ankles & feets and throw out all the narrow shoes our of your house.
And this is how Dr. Scholls became a nefarious villain.
I’m 17 and I have always had flat feet and whenever I would walk or run with shoes my feet would hurt it has enabled me from being able to do many sports.
I was the fastest kid but after I’d run my feet would hurt so bad I would need to sit on the field or the benches till they would stop hurting.
Then when I got into working out it was painful for me to do cardio exercises because of my feet
I don’t know what to do I NEED HELP!!
You should have made custom orthopedic insoles and put it in your training shoes insted of the insoles that come with the shoes. At least for me, it was a game changer, because I was convinced all my life that I was unable to do sports, because of the pain in my flat feet. Now, with 45 my feet feel better than ever.
. mj ali n bolt all flat footd. only ths lft ft is a bit’ hm-
How did the human foot evolve in time? How did it evolve in a milion years? Did most humans also have soupinated or pronated feet? I truly believe that was not the case until modern times with stupidly bad footwear that forced our feet to be weak. We have studies only dating 100 years, we should not make a standard out of what is recently seen in most people.
Strengthening the muscles of the foot and of all the muscles in the body is not questionable, and proper alignment is important to be pain free and efficient.
Does this apply to supinated/high arch foot?
Pretty much
Could it be that flat feet is becoming more common as a form of evolution or adaptation to flatter surfaces we walk on more today, that when we used to back in the day? And we used to do a lot more climbing just 100 years ago then we do today too. Because that first excersise is basically what you do when you claim a branch or a ladder.
OR it could be simply be the result of our overall bodyweight going up while muscle mass is diminishing, and this is just the evolutionary result of those deficiencies.
Yes our overall bodyweight is going up while holding same or even less muscle mass, that's fact not a theory. This is devolution and adaption for the worst, given few generations all our children would exclusively need extremely padded soft comfy shoes just to stand and walk, not to mention they wouldn't be able to take high impact activities even in those shoes, talking about Wall-E becoming reality.
I’ve wondered about this, whether or not flat feet/collapsed arch, will eventually lead to stage 1,2&3 PTTD. This video touches on this but doesn’t really address this issue.
Africans tend to have flat feet. Like all the world’s fastest sprinters tend to have flat feet, or the appearance of flat feet.
So it seems like their is a set of ppl that have feet that appear to have collapsed arches, but they actually have arches, it’s just hidden.
Then there is the majority of flat feet, where there was once an arch, but it has collapsed as the person has gotten older(I’m guessing due to effects of modern footwear).
I feel like so little is really understand about this topic.
It does for some people. I had stage one PTTD and had to wear an AFO and go to physiotherapy. Thankfully my posterior tibial tendon healed and my MRI came back normal. Now I wear custom orthotics that hurt so much but I don’t wear them in the house cause I can’t handle the burn. But I do wear them when I walk my dog or go out in the community so that I’m not stressing out my posterior tibial tendon again. PTTD is a very scary condition and very real and the fix for this is extremely painful when someone ruptures their tendon and the arch completely collapses. I’m trying what I can to avoid this and wearing custom orthotics hurts my arches, but at least I know I’m protecting my tendon, but again I don’t wear them in the house cause I can’t handle it
@@fallblossom5 I don’t have pttd but I’m fascinated by the condition. My sense is that it is progressive and once the ankle goes into eversion/collapses towards the midline of the body, you can’t really stop it. This happens either through injury or a dysfunctional gait that comes from wearing a modern shoe.
Orthotics are usually prescribed, but the down side of the orthotic is that it reduces the foot’s ROM/range of motion, which atrophies the muscles in the foot. Modern shoes also do this as well, but orthotics compound this affect.
My approach, if I had PTTD, would be to find a middle ground between not doing anything and going with a static orthotic. In essence, how does one provide the support to the arch, yet retain as much ROM as possible?
I would tape the arch so that you’d get support but still be able to get some movement in the arch. I’d wear a compression sock as well. This would also provide arch support, yet give flexibility.
I’d transition to a minimalist shoe with a wide toe box and start wearing toe spacers all day. I do this currently.
I’d also go to a “barefoot” PT/physical therapist, and relearn how to walk properly.
You can’t “cure” pttd, but the goal would be to slow the progression down as much as possible before you resort to surgery.
I've had flat feet my whole life and they never hurt--UNTIL AGE 40. The next seven years my feet have hurt more and more and now my feet knees are aching. I'm in pain 24/7 in both feet and both knees. I am not overweight. I am an art teacher who has to be on my feet most of the day. I play softball 1/week and go to the gym 3-4 x a week. No exercise I have tried has helped at all. 6 weeks of PT and no reduction of inflammation in my feet. What the hell do I do? Should I take a week or two off and stay in bed? Then start PT again? I have seen 5 podiatrist over 5 years. No progress. Please HELP!
Look up tension myositis syndrome from John Sarno. Howard Shubiner is a great resource too.
What specific exercises have you done? Did you strengthen the posterior tibialis? Strengthen that muscle. Stretch the peroneal muscles of the outer lower leg. There is so much more I could tell you.
@@cindyhayslette306could you name exercise to stretch peroneal muscle?
@@yessransari85 I sit with my legs outstretched. I have a long soft cotton belt that I use for stretching, around my feet, and I turn my foot inward, until I feel the stretch along the outside, lower leg from the knee down.
@@cindyhayslette306 exercise name?
I have flat feet that have resulted in plantar fasciitis, chondromalacia patella, and early onset osteoarthritic changes (I'm 30). The pain in my heels is so severe that I fall when I wake up from bed in morning. My knee pain makes it impossible for me to climb stairs or do squats, etc. I'm looking for answers and solutions that can help me with pain and manage my symptoms. I'd be grateful for any piece of advice or suggestions that can help me ease my journey. Thank you for your videos and assistance.
You might have tight calves and psoas (hips)
Bro you have neuroplastic pain, look at the book The way out and you gonna understand a lot about what is going on with you
@@sionyans4262 many people who overpronate and have flat feet, have tight calves and a tiggt psoas. my right foot overpronate more due to pelvic torsion which causes more internal tibial rotation of my right leg. So yes, this is the leg that was affected with posterior tibial tendinitis. Working on stretching my seas and calf muscles but my dorsiflexiin flexion is still poor.
If that is true then why are there surgeries that fix flat feet?
Exactly because it is painful and a problem for majority of people who have it.
Put a big rock in your shoe and thats what insoles feel like for my feet. Doctors said give it time and my feet will get used to it. After a year of wearing insoles my feet hurt so bad that chopping off my feet felt like an option. I will never try insoles ever again. Doctors also try to say that you are not born with flat feet , but my foot prints on my birth certificate say otherwise. From the day was born my feet look the same besides size. Right foot has a slight arch compared to my left that is completely flat.
Actually, babies do have flat feet. Arches develop as we age so I don’t think that’s a good comparison. I have flexible flat feet. It sucks because like you are just hurt badly and cause burning when I’m standing in one position which means I can’t do a waitressing job or any job that requires standing. I don’t want another posterior tibial tendon injury from my overpronation.
Not true about babies all having flat feet . A clear difference between my 3 brothers and 1 sister feet prints at birth and mine. Also My left foot is flatter then my right foot and it shows this same pattern on my feet prints at birth. Babies may not have noticeable arches at birth , but the feet prints will show the difference. @@fallblossom5
If you are an athlete you definitely need to fix them. Lack of arch means no shock absorption which means that in a sport like basketball your likehood of having an injury (read PTT rupture) is extremely high. It's just a matter of time until it happens. I know excatly what causes it and I'm writing my own book on this so this will definitely change the view on what's going on in this world. Scoliosis and leg discrepancy is also caused by flat feet so you will never be able to perform well in sports you want if you don't fix the problem.
the arch is not low. you Just are the rare type that has fat in your arch so it looks flat. Everyone is different but if you compare you to you and if your foot is pronated you will be better off in the long fun working on fixing it. but it depend on how much stress you are putting on it. its not wrong or right ... it better or worse.
Flat feet are terrible for fighting
I’ll be sure to tell that to Jon Jones
AHAHAHAHAA
When i boxed and wrestled when i was younger it didnt seen to stop me at all but yes now that im 35 i can barely fucntiin correctly when doing drillls
Flat feet are less agile and coordinated
Total nonsense
🤦♂️
You will have flat foot if you have stronger glutes/hip muscles than your quads/thigh muscles. Why? Because backward mechanics/posterior chain uses ankle mobility more than foot mobility. When you go down & up & flex your spines this uses ankle mobility for stability. Front mechanics/inferior chain uses foot flexion to adjust the quads & knees when moving. So it makes sense that 80% of women have flat feet because their glutes are bigger & stronger than the rest of the other muscles.