The Flat Foot Fix
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- čas přidán 5. 07. 2024
- 🧑💻 Full show notes, blog post, and more can be found here: zaccupples.com/flat-foot
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😱 These movements will help you restore your foot arch 😱
If you have a flat foot, you may notice you also present with some of the following things:
- Feeling “stuck” in an anterior pelvic tilt/deep low back arch
- Your knees cave in during many movements
- You experience shin or knee pain
- Orthotics unfortunately aren’t working the way you thought they would either.
Is there a conservative way to improve foot dynamics?
YES!
Choosing exercises that help the foot arch rise can be KEY to improving your foot dynamics.
And guess what? NONE of them entail picking up marbles or curling your toes.
Watch the video and read the post below to learn about it.
⏰ TIMESTAMPS ⏰
00:00 - Intro
00:51 - Gait 101 and the flat foot
01:58 - Restoring flat foot dynamics
03:43 - Exercises that improve flat feet
07:02 - What about high arches?l
📸 PHOTO & VIDEO CREDITS 📸
upload.wikimedia.org/wikipedi... - Věda a technologie
Amazing! Can’t wait to give these a shot
Hope you dig em my brother
Dude you're insane 😀
Great explanation.thank you
You bet!!!
A PT once told me that I have the flattest feet she's ever seen. Yet I supinate heavily. I have no idea how to address that or how that's possible. Any ideas?
best edits and great contents
Thank you so much!
I also use short feet exercises (the version Dr Emily splichal teaches where we don't press the force MPJ into the ground) as part of the transition to single leg.
Aside from that I'm using most of the methods you highlighted with good success. The hardest part for me coaching my athletes is when they transition to jumping. I've developed my own jumping cues, but I'm going to give your shallow split squats and rearward jumps off a slant board a serious go. This may be the link I needed. Thank you very much.
I've subscribed.
Welcome to the fam!
I've had most success with plyos by constraining the starts. Just harder to cue when you are moving fast.
Short foot can def be useful
How about 1 higher arch?
Bless
Thank you!
Hey Zac, just wondering if another way of capturing the early phase of gait would be to actually get a positive shin angle by elevating the toes? Does that not mimic the early stage of gait better? Just wanted to know your thoughts.
Early the ankle is plantarflexed. Positive shin would dorsiflex
Do you have a link for the single foot ramp you used in the video?
Yep. Look in description. They are wedgiez
Bunions would be like flat feet on steroids? (meaning like flatter than flat)? Thanks Zac!
I’ve been told I have flat feet high arches. Wtf. I honestly don’t know whether to do both exercises or not. And if not, which one. 🙁
What might be occurring if you have a flat foot/foot stuck in pronation and the ipsilateral hip is compensating by trying to find ER and is "stuck" in an ER orientation? Would you still try to fix this by addressing the foot and finding ER through supination/plantar flexion?
That’s a great thought. I’d do this stuff on that foot then some of the high arch stuff on the other side linked at the end
@@ZacCupplesPT Apologies to belittle you w/ questions: do you mean try exercises w/ the ramp (high arch stuff) on the flat foot as well the opposite foot? I guess I just don't know what you mean by "linked at the end." Appreciate your time.
@@willhirschman1526 Ahh. I meant my end screen video. This one - czcams.com/video/9FHtSr-Am4c/video.html&t
Would this fit the left aic pattern (needing right hip external rotation) but just with the right foot flat in your case? Asking as I have a flat right foot. 👍
Hey big z Is overpronated foot same as flat foot?
It depends on how the overpronation occurs. Some people just tip the foot, giving the appearance of that. I'd look at this video - czcams.com/video/mwxkRyoELpM/video.html&t