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HOW TO FIX: Flat Feet, Plantar Fasciitis, Dropped Arch, and Over-Pronation
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- Опубликовано: 2 янв 2023
- 🦶🏼Wait, so I can “FIX” flat feet??🦶🏾
🚨Have you ever been told you have flat feet, fallen arches, or even plantar fasciitis? If so, this post is for you. (Scroll to go straight to the exercises)
📚Believe it or not, these diagnosis are not “genetic” and mostly stem from lack of support in the longitudinal arches of the foot… followed by compensations that move up the leg.
We are going to focus on the medial longitudinal arch, which starts on the heel pad and runs along the middle of the foot to the tip of the big toe.
📚A disconnect/misalignment, or supportive weakness in any structures of this arch (bone, ligaments, tendons/muscles) can lead to a change in normal gait pattern. Most commonly, we will see an over-pronated gait pattern (think of the foot rolling inward, collapsing the arch). Common pain patterns stemming from this are: medial meniscus pain from the knee caving in, bursitis at the hip from a constantly internally rotated femur, as well as low back pain from hip drop that also increases stress on the discs and vertebral facets.
Alright cool, so how do I fix it? It’s simple.. take back responsibility for your foot health, and train them to return to natural foot function.
✅Perform the exercises below 1-2x per day✅
STEP 1️⃣: Roll out the plantar fascia (aponeurosis) for 1-2 min on each side
STEP 2️⃣: Spread the toes, keep weight on the ball of your foot, slowly rock back and forth with the focus on stretching the bottom of your toes
STEP 3️⃣: Place a band, towel, rope, etc… on your big toe pulling it towards midline… then lift your big toe while pushing the other toes into the floor. Then switch and lift toes 2-5 while you press your big toes into the floor. This will help target neuromuscular dysfunctions
STEP 4️⃣: Pull the ball of foot to your heel, aka “Short Foot”. If this is difficult, you can place a quarter under your heel and the base of your big toe and try to pull them together
STEP 5️⃣: GET OUTSIDE AND MOVE WITH BARE FEET!!
![Top 5 Barefoot Shoes LIES! [Plantar Fasciitis, Bunions & Flat Feet]](/img/1.gif)
Step 3 just gave my upper right back instant pain relief that I’ve had for almost 8 months now. I couldn’t understand it. Video after video after video. Now, i didn’t do #3 like yours. But instead because i had no band i focused on raising the all the toes and noticed my left foot could barely raise up. My right foot had total raise. My left toe was also immobile and kind of tight. The left toe big toe now has increased range of motion and the pinching upper back pain has 95% decreased. (I’m not trying to bring it back). Many diagnosed this as a gallbladder issue which to me made no sense and had me fricking scared. God damt this fricking worked. MONTHS of pain RELIEVED because of my big toe that nobody pointed out!!!
Travis, I’m so glad this helped you get to the root of what was causing your back pain!! I often see people with foot dysfunctions that travel to the knee, hip, and even into the low back if they are there for long enough.
Keep at it and let me know your progress!!!
Dude. I have had this issue for 8 years
@@PiErDzoncy7 which part the back pain or foot pain? After more study I have a severe winged scapula that only 1 exercise has been my cure right now. Anyways enough about me.. what issue are you experiencing?
@@travisingram1091 I experience pain from time to time on the inner side of my right ankle, mostly after walking. The pain often propagates to my big toe. It is accompanied by ankle popping and clicking.
How in the world did anyone think this is a gallbladder issue??? And why would they jump to that conclusion before assuming it was a musculoskeletal problem?
Going barefoot on rocks and dirt over 9 weeks saved my son's feet at age 6.
Prob healthier for him to use widetoebox low sole shoes so he doesn’t get hurt
My cousins, who grew up in the hilly countryside - often running around barefoot, seem to have less foot conditions than this city cousin does.
@@DeertickDaniel Yeah "Barefoot" or "Minimalist" Shoes would do nicely for that...and there's also the cheaper alternative of "flip-flop" Sandals too!
It's just to protect the feet from cuts and other injuries that can be from natural or man-made objects...
@@DeertickDanielwrong. Barefoot is healthier
I'm a big fan of full barefoot to be honest. I particularly value the amount of information the foot receives through direct contact, including the grounding frequency that helps to not only train but also stabilize the nervous system. I'm glad to hear you supported your son in this!
I tried this and as a ballet dancer, I can confirm, my arch had become better tremendously and my feet don’t hurt as much when I’m on point. :DD
how long did it take for you to see difference?
@@timijosephariyo about..2 weeks?
This is awesome! I’m so glad it helped you relieve some pain and strengthen those arches. Keep on dancinnnn 💃💃
Like to remind me to do these
Make sure you do these!!!!
@@Livinginvitality Nyet
Are your feet flat still
did you do them
@@Livinginvitalityhow long?
Thank you so much! I’ve been having some interesting pains in my legs and I think it’s due to my flat feet. I’m willing to try anything at this point 😩😩
I also recommend doing squats if you are able. I have a flat foot and would get knee and hip issues. But started working out my legs and now there's no pain
You are so welcome! I agree with JTProductions3, after consistently performing this routine adding in an exercise squats and remaining conscious of your arch control is an awesome way to integrate!
@@Livinginvitalitycan we do this with first plantar fasciitis symptoms? (Small Burning in foot, not sharp pain)
How is it now
I’d like to see a genuine before and after video rather than just someone with normal feet telling you what to do if your feet are flat/have bunions etc
I wish I had more pictures or videos of my “before”, it would absolutely add to the validity of this video.
@@Livinginvitality maybe I can do it, then come back and comment. How long did it take to see changes for you?
@@alextownsend9437 that would be awesome!!!! I would love to see what your results are like
I did this exact routine 1-2 times per day at least 5 days a week and saw significant results in 2 months. Then I used it as part of my warm up for any lower body lifting or running days to fully integrate the new ranges of motion and strength into my movement patterns.
How many reps and sets should I do for each exercise?
12 reps till failure
@@maffeoragosta💀
@@maffeoragostahuh
Thanks for this channel! I need to start getting the ball rolling and do these exercises. 🥰🥰🥰
The ball method feels soooo good massages rhe pain away
In how much time can they be corrected?
2 years
Sure?
Never unless you are still a child
When walking barefoot, should we try to short our feet while walking or no??
I've been running barefoot for a long time and I say no. In fact when I saw this video I wanted to say the "short" thing is a bad idea. You shouldn't be tensing up your feet when you walk. You should be relaxing them.
Hello ! Thank you very much. I have one flat foot due to a non rehabed ankle sprain at 15. I want to dance professionally and get better in my acrobatics so I have to adress it.
Do you have tips to gain ROM in supination ? That's what's missing, and making the arch harder to do, especially during dorsiflexion
Does barefoot waking help resolve overpronation significantly?
In combination with these exercises, barefoot walking helps to program the resting state of the structures of the foot. By increasing the strength of the medial longitudinal arch, the pronation that happens in a stance phase of gait will be lessened and normal standing posture will also reflect a less pronated position
I have severe burning pain in both arches. That goes along with a sharp pain in the ball of the foot as well. Some doctors said that flat feet are the reason why,
therefore they told me to wear orthotics. However recently they told me that I have a normal arch and the reason behind my pain is plantar fasciitis, even though I don’t have one of the most common symptoms of plantar fasciitis and which is “ a pain when you get out of bed in the morning “. My heel almost doesn’t hurt. Only the arch and the ball of the foot do.
Gr8 new ideas for me to try on my feet Thanks!!!!
Going to try these!
Song title: Ice & Fire (feat Son Little & Mike Chiavaro)
THANK YOU!! 🤍
Does this also help with big toes that splay out? I'm flat foot and my big toes dont face forward like this \/ (best i can visually show) and it can cause me lots of foot pain even when sitting. I typically walk barefoot around at home but I'm curious if these exercises would fix it or if I'd need to do something else alongside these?
This is a great question! I will try to answer the best that I can without a visual representation
If you draw a line through the middle of your body to the ground and your big toes are going towards that line, this is generally a good thing! Big toe splay is important.
If your big toes are going away from that line (towards the pinky toe) this is most likely a compensation of your dropped arches and these exercises will address that.
When the arch is flattened (AKA the musculature is not firing properly) instead of engaging our foot and big toe to propel us forward, we use an outside to inside roll of the foot. this causes the big toe to have pressure on the side that is closest to midline and pushes it to the outside.
I hope this helped! if you need any clarification please let
@@Livinginvitality That explained it really well, thank you so much! 🤗
@@dovefeatheredraven100 glad to hear it, you are so very welcome! Let me know how your progress goes 🦶🏾💪🏽
💖🙏🙏🙏Thank you very much, but I cannot do the second step. Thank you
Thx you so much 🙏
직립보행의 근원적인 원리를 잘 보여줍니다!! 강건하세요~♥ 발가락굽힘의 원리도 보여주세요~^^
Any tips for foot cramps?
Finally, this is w awh at I need to do to resolve my cramping ill placed toes! ❤
can you do one for mobilising high arches?
Thank you for sharing this video. 😊❤🎉👍🤗
Is it normal for your toes to crack for the second one? My feet were sore from walking a lot today and I did the second exercise and the joints cracked and now the pains gone
Це дуже необхідні вправи
Дякую вам. Чи є ще саме для стопи?👍👍👍👍👍👍
Dziękuję serdecznie
irena ❤
Love this backing track. Who is it please ?
Song title - Ice and fire by son little and Mike
what kind of ball is the best?
Tennis ball
This position is almost in Prey in Namaz Salah
It is gift 🧧🎁 of Allah
Perfect to learn from
How long do you think i will take in order to completely heal?
Also, got any tips on how to hide it on medical visit?
Hey Stefan.. Unfortunately if I gave a set answer it would be wrong. Healing of soft tissue takes time due to limitations of matter, but some things you can do to speed up the healing time is focus on proper nutrition (anti-inflammatory eating styles) and water intake, as well as consistent practice of these exercises.
I cannot comment on how to hide this in a medical visit :)
@Stefan If your in the military it is better that you get it documented especially if it’s service related.
1) You can speak to a va rep who specializes in medical evaluations for service connections. They won’t be be able to help you stay in, but they can help keep you covered afterward
2) the military as a whole has contracted with I believe cerner for the e-medical records and is able to see meds, appointments even if you don’t tell them or bring them the paperwork. With AI getting the push I’m not sure when that will be incorporated into the records review.
3) see someone for your health. If your AD, go guard/reserves. If your reserves get a non operational/non deployment job. Or go civilian, buy back your time and retirement the federal civ route.
Get out there..
-jocko
Amazing 🎉
Do you forefoot walk?!?! Plus great video. All this stuff a must!!
Shin raise, calf stretches
Nice, thanks!!
Having had chemotherapy treatment 5 yrs ago it has left me with peripheral neuropathy in my feet which is very uncomfortable and hard to explain.
Does anyone have any tips to ease this problem?
I hope you get answers
What brand do you use for your bands?
Nice track original sound ❤
🎶 Boom boom boom
Nice video.... Thanks 👍👍👍
Thank you
This is great
Que tal doc? Como se puede minimizar la inestabilidad permanente por tensión cervical y visceral?Tienes un vídeo o link?👍
How to catch cold with your feet wet
Grasias por la ayuda 😊
As a life longer flat footer. There is not correcting it. I tried. And now im heading into surgery for flat feet correction in July. On my left. And one year later on my right.
Depends entirely on the cause of your flat feet. Some are born without an arch, some lose the arch because of weak feet. I have been able to restore my arch by working out and walking in minimalist shoes. I wasnt born with flat feet tho.
@@palabromusic I was. I tried everything. The muscle get stronger. But the pronation is always there. Killing my tendons.
@@alvarezgamers at leat you tried tho. Good luck with the surgery and recovery after.
Well if the problem isn't below may be its above. How tight is your soleus muscle?
@@palabromusicbro can you help me because I also got last year and if I try this exercise will my flat feet recover ? Because I am getting knee pain from 6 months and ankle pain from the start
Can u reverse dropped arch? How long does it take
Thanks ❤❤❤❤
Nice!
Thank you! Cheers!
@@Livinginvitality ❤
Thank you for posting this video. We have flat feet in our family. My sister has it really bad that her legs bow in at the knees. And she has had a lot of knee pain probably because of this. When you say walk barefoot, do you mean walk without shoes? I don't wear shoes in the house. Does that count? Or do you mean walking without socks as well and walking on uneven ground?
Walking barefoot (without shoes) either inside or outside will help strengthen the plantar fascia and muscles that support the arch in the foot. But if you do it too much, you'll actually end up overworking them and making your problem worse. Shoes with good arch support or insoles for overpronation will help support the arch and give those muscles a break, but if you wear these shoes all the time the muscles won't have to work and they'll become weak which will make your flat feet worse. So walking around barefoot to strengthen your feet and then using shoes with good arch support to give your feet muscles time to recover will give you best results
@@tutoriallife1076Do you know of any shoes that have really good arch support?
Thank you 🙏🏻
Song??
Song title - Ice and fire by Son little and Mike
What a about exercises to help a very high arch that’s causing the last two baby toes to curl and look like cashews?
Hey Julie,
Ultimately, this would require more information to find the root of the problem. However, with many instances of high arches ankle mobility is limited pulling the toes towards the nose and pushing the toes towards the ground causing a compensation in the foot.
A protocol you could try for this is rolling the plantar fascia as seen in the video, then working through some ankle mobility exercises like a straight leg calf stretch pulling the toes up to your tolerance. I will work on a future video for this!
@@Livinginvitality great! Thanks!
@@Livinginvitalityhi i dont think you'll reply but
I had normal high arches my whole life
Yesterday I was playing soccer barefoot and when i woke up the next day (today) i have flat foot and it really feels weird and also theres a feeling as if a bone or a muscle or tendon is stuck or something its hard to explain.
what should i do?
@@axstra2557 the best bet for you is going to be to find a physiotherapist/physical therapist that can assess what type of injury or imbalance is going on with your foot.
@@Livinginvitality thanks for replying and Ill go to a doctor
This is MUCH appreciated, more than you know perhaps-so thank you. I’ve been dealing with various issues kinetic chain for about 15y and then visiting a new PT who finally said “listen bitch-it’s your feet”, along with this video….I am honestly hopeful that I’ll be able to train “like I used to” or some derivative thereof. Much love from the 412.
I need to do this
What song is this!!??
Song title - Ice and fire by son little and Mike
can you make changes to fascia by rolling it?
Спасибо вам❤
Labai kantri tauta !
Step 4 is not normal. You only get arch when you shorten your foot. How can you keep up shortening the foot over long term?
It's help to pronation
Any point in doing if I don't have flat feet?
4) short foot: immediately gives me a painful cramp
Can’t move my toe like that
People are so rude she’s jus sharing her recipe and don’t knock it til you try it I made it and it was delicious and I tried some of her others and I like them always share peace and love to everyone cause being mean does nothing for nobody
I have tennis ball will it work
My sister had valgus leg and foot..neuropathy..mobility issues.They replaced knee at covid shutdown..Home therspy left.They ended up putting her in boot..braces ect.Ruined her.
Also massage castor oil every night😊
спасибо
My arches fell and my feet became flat resulting in severe Plantar’s Fasciitis because I was going barefoot too much. I have to wear orthotics now. 🙁
Can flat feet corrected by this exercise after 30s?
What’s song
Song title - Ice and fire by son little and Mike
I have flat feet 🐾 🦶 to they hurts 🤕🤕🤕
Forever?
How do you even do these alternating toelifts?
I can not do that. I can only lift all at once.
You can do it but it'll be hard at first, try holding down your big toe and alternating. Then as you get better you can do it without your hands. I think the band is very advanced for beginners though. Anyways the more you do it the easier it becomes, good luck!
I cut out a string and used it as a band but I don’t think I need it though
Also please transition into a barefoot style shoe.
I have flat feet myself and this has been a major improvement due to is like being barefoot all the time
Will this eventually become second nature? Or is it a thing that you always have to have in mind?
Hey Denise, I love this question. Thank you for asking it! This will eventually become second nature, especially if you are able to perform these exercises before going out and walking, running, or working out. They prime your feet and all the nerves within them to be ready to go!
@@Livinginvitality thank you!
Walking softly, like kissing the earth with my feet ~ Thich Nhat Hanh🙏💜🌷📿🕉
I can't do step 4
I can’t do those arch scoonches
What’s the song?!
step 5 is not bonus material... its the most important step
What is the song?
Im 17 year wnd have flat foot can i control it
OH no no, going barefoot when you have plantar fasciitis is a no no. Both of the doctors I've seen have told me not to and besides it hurts too much.
I'm sorry you received information that going barefoot was the first step. Following the other steps consistently and integrating them into your system with barefoot walking IS a proper solution. Unfortunately, the medical model your doctor's are in is faulty and rely on the diagnosis and treatments through medication, instead of a focus on the underlying problems and long term results.
Barefooted feels better then walking in shoes or socks for me i think everyone is different
I had someone tell me their foot doctor said to wear their shoes at all times. Even while in the home. I couldn’t believe my ears never allowing your feet to breathe is crazy but hey he’s the doctor not me.
Simple just do calf raises 3 times a week
This is great info but walking barefoot in outside street water is gross
Jadi ceekeran membantu mengurangi flat foot ya
Decades of unmovable feet in shoes. Unnatural
👏👏👏👏
This me, with my flat feet ☹️
This episode is in the wrong spot in the playlist
Buy a elgin foot excerciser
👏👏❤
I always ran around barefoot in Africa growing up..up to teenage yrs...but i have the flattest feet known to men.....
I've read us black people have a higher tendency to be born with flat feet which can have some advantages for athletic purposes.
How to catch worms? Maybe use minimal shoes or wtf they are
yuh
Bro i don't wanna make my feet smaller