5 Exercises To Fix Flat-Feet (Fallen Arches)
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- Опубликовано: 27 июл 2024
- In this video we show the 4 best exercises for strengthening the feet and increasing foot arch height. We also provide flat feet correction tips like how to increase glute strength and what shoes are best for fallen arches.
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Everything mentioned in this video:
#flatfoot #flatfeetexercises #fixflatfeet
Chapters:
0:00 Start
0:13 Prevalence of flat feet
0:44 Risk factors for running related injuries
2:02 The role of the foot arch muscles
3:15 Strengthening the feet by wearing barefoot shoes
5:10 4 flat feet exercises
5:38 Towel grabs
6:03 Heel raises
6:22 Single leg hop
6:54 Single leg balance
7:33 Balance board training
7:45 Strong feet program
8:12 The connection between the glutes and the feet
10:53 Conclusion
Contact us:
christopher@exercisinghealth.net or
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Content Disclosure: The information provided in this video is intended for educational purposes only.
Affiliate Disclosure: Some of the links in this video description are affiliate links, meaning, at no additional cost to you, Exercising Health may earn a commission if you make a purchase and/or opt-in through these links. My team and I only promote products we 100% believe in and use ourselves.
5:39 there you go, save your time
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Thanks
🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾
Thans👌🔥
Ty ❤️
I started prioritizing my foot health and it's improved every aspect of my movement.
Same, bro
How are you doing now?
@@prplehaze8442 better than ever thank you!
@@spectralmelodies5979 which workouts were you doing?
I need to start doing that. But, don't underestimate how much you can get from simply fixing the way that you walk and stand.
Tailbone injury in my 20’s led to weakened hip & further problems in my feet. I knew there was a connection. But those last two exercises have finally given me a way to strengthen that hip to foot weakness!!! And a powerful visual to incorporate into my healing visualizations!!!
I am a severe flat feet athlete... when I saw the studies glutes/feet I really understood the relevance of training this muscles 🤩 amazing content, amazing video. Greetings from Chile
Thank you for these informative videos, I’m learning so much on foot health!❤
Thank you for a structured, well paced, and concise video! Watched others and this was by far the most easily video to follow. 💗💯
Our Strong Feet Class:
barefootstrength.com/strong-feet/class/trailer/
This link does not work, 404 error.
I've been told and i even have documentation that i have what is known as severe pes planus. Can this work for me too?
@@rightdecisionhere you can get around the error message by clicking on the "shop" button in the upper right section of the screen to see what is offered and pricing, and you can proceed from there.
Thank you for all the information . I have been having a lot of issues with foot and hip. 🙏
Thank you so much you literally answered all of my questions in great detail glad I found this video .
I loved this. I will certainly work on my fallen arches. Thank You
Thank you for your insights and evidence-based learning.
Thank you for your videos.
I'm recovering from multiple ankles sprains and plantar fasciitis. All this is very informative, i hope i can have fully recover and gain back the control of my body soon.
It was not easy when you have over weight, over pronation, heel pain and so on. But since i started a new diet and begin to lose weight and treat my fascia it's incredible how much your body get stronger and begin to heal by itself. I don't have heel pain anymore, so i'm beginning to move from my super fancy and coushioning and super stable shoes to some normal ones and then begin the journey for barefoot.
Greetings from China, Shanghai from this Colombian viewer!
This is so helpful! I play Basketball and watch your videos for injury prevention.
Thank you!
Great explanation and tips!
Been working at home for 18 months, haven't worn a shoe since day one of that. Between that and exercising daily again, I see and feel my foot strength resurrected. But this was a fascinating video!
Thank you so much for this video. It covers all grounds and gives concise advice on how to fix the problem
Excellent video. Thanks for sharing.
I have never had flat feet, but I have had plantar fasciitis 6 times since age 23 (I'm now 60). About 15 years ago I figured this out on my own, that I could quickly overcome PF in a few weeks using my arch muscles to take the strain off of my plantar fascia. After that I ran barefoot for 10 years, no injuries.
@@yessransari85 It's hard to describe but I'll try. You have to be able to think of using the arch muscles in your foot to lift your arch. Contract those muscles with your bare foot on the floor and your arch should rise up as your foot shortens. Do NOT use the muscles used to curl the toes! If you do this exercise regularly enough, then your arch muscles can become strong enough that when you are walking (without arch supports) you can think of contracting those muscles to support your arch. Good luck!
@@yessransari85 I have no video of it and don't use IG. I might make a video eventually. Give it a try.
@@yessransari85 Shrug. I have nasty toenails so I'm not going to do a video. Go to a physical therapist and tell them what I told you, they will teach you what to do.
@@wiscgaloot Would it look something like the exercise shown 10 seconds into this video? ruclips.net/video/XTfhKUZWd0E/видео.html
brilliant presentation and info
I'm really glad this video hit all the points that I've seen separated in other videos that weren't as thorough.
The glutes and knees, I feel, were a really important thing to focus on with my fallen arches,
which I've had for the longest time despite using barefoot shoes for 5+ years (and being barefoot at home, european).
A fun way to exercise for me is using VR games and focusing on how I use my legs, getting into squats and really trying to dig in with the toes when I do -- recommend for anyone who has the funds to do so but hates exercise.
Very valuable information. Thank you.
You are a great speaker and teacher and I hope you find more ways to do both. Also, thanks for this helpful information.
Thank you so much for your feedback and encouragement! Really means a lot 🙏 ☺️
This is so helpful thank you so much for posting ☺️
Great demonstration of the exercises of building strong feet
Thank you so much, this is so well done, motivating and helpful!
This is very excellent video ,thanks a lot
What a wonderful lesson.
Thanks Chris.
Such a valuable video, thanks.
Very interesting and makes good, natural sense. Funny, because started wearing a thick cushion flip flop these past couple of years for more comfort being 65 yrs old, and now my feet are flatter and my right ankle is pronated inward…(if I’m saying that correctly) and it is
agonizing! I’ve been a flat shoe and sandal person my whole life with no problems, I decide to go for a cushion and now this…and why I’m watching your video! I will give this theory a try!
Great stuff!
Perfect, thank you!
真是對平足的福音.謝謝你的分享!!!
Thanks for sharing it...
Great video, I definitely fit the profile.
Always, a very great video with a very informative content.
Thank you so much for your feedback and support 🙏 really happy you like our content 😁
Thank you so very much . I really needed that .
OMG these exercises does strengthen your arch. After the first rep, I could clearly see my feet posture improving. Awesome!
So grateful I found this video... It’s incredibly informative and encouraging too! Definitely subscribing. Thank you. I feel very hopeful that I can (and will) change the appearance and functionality of my feet with knowledge, hard work, determination and dedication!
did it work
Marvelous....explanations
thank for your video!!
Good video, thank you.
Thanks so much for this video Chris! I've been looking forward to it for a while.
It’s a pleasure Issa. Thanks for your continued support 🙏😁
excellent video
This goes contrary to 99% of the advice out there about correcting flat feet, yet it makes total intuitive sense to me. I’ve always suspected that excess reliance on arch support weakens people’s arches and that walking barefoot now and then is actually a good thing.
Exactly. I saw two foot docs and they said no flip flops or going barefoot.
Also one of them wanted to give me a sort of steroid joint shot for my ankle, but I knew that wasn't necessary so I canceled the appointment he made in advance without even asking me (just looked for money that guy).
Thank you much. Just what I needed.
Brilliant !!!!!! 54 yo a long search for help all my life - finally found in your vids THANK YOU XXXXX
Thanks. ...
It's so good.....
👌👌👌👌👌👍👍👍👍👍
Thank you so very much
Make sense. Thank you.
Very informative. My grandson who's 9yrs old has flat feet. I'll pass this info and your channel, along to his parents so that he doesn't have to suffer in the future.
Many thanks.
Good help
A podiatrist told me I had short tendons and one flat feet. There was nothing that could be done. I now understand the root cause of some issues with my knies when running. Very happy to have discovered this
They did not get you to buy some useful insoles?
This is very helpful. Thank you. I was diagnosed with flat feet about ten years ago, at age 60!! I had no problem with my feet before then. I tried doing that glute exercise lying on my front and raising my bent knee. I could just about raise it, maybe two centimetres!! No glute strenth at all, it seems, although I do daily stretching, basic exercise and walking. So glute strengthening is what I will focus on next, and maybe it'll resolve my flat feet. Thanks again. Great video.
How is it going?
Yes yes, what can you say about glute medius and minimus training? GL
Very nice explanation. I'll add this to exercises Programm for my doughter.
Thank you
I'm so excited to find your channel! I had an injury when I was a toddler that injured my left foot, and possible other areas as well. But my parents didn't coddle me or talk much about it as I seemed to recover well and I remember my foot being strong when I was young. Mom always said it was good to walk barefoot, so I did.
Didn't have much trouble with my left foot until my 30's, when I discovered I couldn't take jobs that required walking or standing for longer than 1 hour because it caused extreme pain in my left foot, the arch was collapsing, and I began getting a heel spur. I couldn't wear my favored flat sole shoes any more, either. (I didn't even remember the accident!)
I bought "custom" orthotics from a certain company, but they didn't help much for long. I went to a podiatrist who made me custom orthotics, but they hurt, too and they went into the box with the others. I have gone through many different shoes (but I always bought wide box shoes), and am using Dr. Scholl's flexible orthotics that are determined by the machine, which has been the only relief (but the pronation and flattening remain). I noticed that each time I would go through the machine evaluation, it gave me a different answer about which was better, so I ended up with several different numbers.
It's caused me problems walking, jogging, with my back and so many places in my body. The left side of my body has always had problems, and now I have hope for improvement!
Nobody ever suggested exercises, my doctor wouldn't refer me to a PT for my feet, so if they knew exercises that would help, they couldn't tell me what they were (they can only focus on the area you were sent to see them about, even if they know other things that would help). I've been trying coming up with my own strengthening exercises for my feet and toes, and now God has brought your channel to my attention. I am so happy to know that exercises can actually make positive change!
Do you found the exercises or corrected the Flat feet
I know this was posted 9 months ago… but… if you have a problem that is NOT post-surgery, you don’t need your doctor to prescribe physical therapy. You just need to call a reputable PT outpatient clinic and schedule an evaluation. I’m a PT Assistant and I live in Louisiana, USA, for reference. That’s how it is in most of the states , if I remember correctly. Hope you get some relief soon!
Did you have an assessment for your leg length? As I remember, if discrepancy is greater than 3/8" then the sole must be built up on the shoe or if the individual already wears an orthopedic (b/c of space limitations within the shoe.)
If leg length discrepancy is the problem, the relief may seem immediate, but actually the relief builds as the small back muscles grow stronger and are finally balanced. Lots of PT's skip that part of the assessment. Just ask, it's easy & quick to do. GL
this channel is a God-send purchasing all ur programs right tf now!!! Flat feet has made running unbearable for me
Gret vid. Love it.
I've found easing into barefoot shoes from conventional running shoes will help reduce pain and fatigue. Maybe rotate from conventional to unsupported, having more cushioned foot wear at first and ease you feet into more unsupported shoes(e.g. using a "barefoot shoe" once a week for a 1 mile or less run, then a more supported shoe for the rest of the week and for longer runs). Eventually you want to increase your use of "barefoot" shoes to strengthen your arches. The foot exercises are great, the glute exercises are great, also walking in the "barefoot" shoes (even skater shoes can work) for a few weeks before starting a running program will help condition your feet. Eventually you want all your core muscles working together. Glutes, feet, hamstrings, quads, calf muscles, abdominals ect. all work to help stabilize the body and reduce strain on the knees, back and ankles. This is a good video.
Thank you! So glad you liked the video 😁
You are spot on with your way of thinking. In essence, there needs to be a proper barefoot shoe transition period.
There is a lot of research coming out now which shows that when a transition period is implemented, the benefits one gains from switching to barefoot style movement is maximised and the risks for injury is minimised.
Skater shoes?
gr8 video! 👍
This video explains a lot of what was thought to help, actually hindered my foot problems. As a toddler, I was knocked kneed and flat footed. My mother was an OT and so did exercises with me daily. Without a car we bicycled everywhere, which she though would help strengthen lateral muscles. In the 1950's I always wore leather tie "oxfords" and orthopedic shoes. As an adult I had 6 pairs of orthotics as I was a runner and hiker but when I was pregnant 30 yrs ago, I stopped wearing them. I have continued PT but the pain now is excruciating. The recent x-rays show great deformation and I am considering surgery.
I'm one of person suffering from flat feet .are you sure surgery can correct the feet?
THANK YOU 👣
Vow gluteus-arche connection! Experimenting on one's own how they work together
Direct experience makes the difference in learning
Thank you
Can you recommend any modifications of these exercises for hallux limitus? Can barefoot shoes be used by patients with hallux limitus? Most Drs recommend stiff soled “rocker” type shoes and also arch supports for this condition. Great video - thanks.
Wonderful explanation sir
I had a call from a lady trying to sell to me insoles for improved foot support and for fixing arch problems. I told her about the benefits of being barefoot. I also told her about my experience with minimal shoes and barefoot trail running. 😁
Barefoot shoes have definitely helped my arches.
My flat feet are gone after wearing minimal shoes for 6 months and doing deep squats with the focus on keeping my knees from falling inward by screwing my feet into the floor. And I adopted calf stretches because the soreness from barefoot walking shows in the calfs. The floor is quite hard when stabbing the floor with the heel strikes, so that took care of itself in 3 walks.
Great stuff dude! Thank you SO much!😁🤙
Excellent 👍👍👍👌👌👌👌
I totally agree. I had plantar's fasciitis caused by running hills. Constant. Nagging. My doctors shrugged, saying, "nothing I can do." But when I moved and had a flare-up, my new doctor mentioned the success he and some of his patients have had with barefoot training shoes. With nothing to lose, I bought a pair... and wow! The results were almost immediate, the symptoms diminishing over a month before vanishing. Almost 15 years later, I have no plantar fasciitis. I run as much, but with barefoot shoes. And I even lift and do HIIT cardio workouts barefoot.
Where do you get "barefoot shoes"?
@@dianemarie8873 I was in CA at the time, so I purchased Vibrum Five Fingers at a local sporting goods store. Now that I'm back in the Midwest, barefoot running shoes are harder to find at a reasonable price so I've been hitting Amazon. I've stopped using the Five Fingers, though, because you cannot wear regular socks with them, so they smell to high heaven. Just something with minimal to no rise in the heel and no arch supports.
You can spend a bit at first, but you'll get more life from barefoot shoes. Unlike my old shoes, which I replaced at least twice a year, I now keep the same shoes until the sole wears out. My current pair of Morrow Train Runners have lasted me two and a half years, running outside summers and on the treadmill winters, about 10 to 20 miles a week. They have six months to a year left.
To save wear-and-tear on my running shoes, I've been using either water socks or old-school Converse All-Star style shoes in the weight room. I've tried on wrestling shoes that are flat and thin-soled, but they're too constricting in the toe box for me. I've also found a decent pair of cheap Fubu basketball shoes (under $20) at Walmart that could fit the bill better than my Converse, which are getting old. The problem is, they've been out of my size so the ones in the store are either too tight or sloppy loose.
@@The.Ghost.of.Tom.Joad. I have Vibrams too and you can get socks for them.
@@so.many.obstacles Yeah... but you pay extra for them. As someone raising two kids, paying mortgages, cars, insurance, etc., I REFUSE to pay more for socks because they have toes. Instead, I'll buy a less expensive barefoot shoe that does the same job as Vibrums and will accommodate my Walmart socks.
Thanks! Very well explained, and the exercises are approachable for an old man. Much appreciated.
So happy you found value in our content! Appreciate your support🙏
Thanks, man. I learned a lot from your videos :)
Awesome to hear such awesome feedback! Thanks for your support 🙏😁
My Doctor told me that I couldn’t fix my flat feet and I should stop playing basketball. I stopped seeing him right after that
I don’t like to be told I can’t do something either. There is always a solution to problems. But, quitting is not one of them.
U had done a great thing
Doctors told me I needed surgery on my cancer. I declined and shunk it 90% with The Wim Hof Method, I cured my colitis with a plant based diet+WHM. Now I am going to fix my left fallen arch. The medical system has failed me, but it has pushed me to find other answers.
@@Frodoswaggns Champ💪🏽 keep grinding man
Also I was curious; what is WHM??
@@haandawg Wim Hof Method, check it out!
My Dad has been struggling with what I imagine are acquired flat feet for more than a decade now. The doctors and their special foot soles never helped. I think it's time we try the exercise approach.
Thanks
Thanks my big bruda
Love you 🥺🥺
Sir Please make a video clip about Heel Aches (Heel Spur, Plantar Fasciitis) problem.
I have had Flat feet my whole life and it causes me constant pain. I would love to meet a doctor that did more than just get me arch support.
Blessed with knock knees and flat feet since birth. Have been barefoot or flipflops since not working in an office with high heels. As a bonus, my bunions disappeared. But I must look and see whether my arches have improved 😂😂
Plzz make a video on high arch foot and hammer toe correction 🙏
I just spent 30 min doing this for the first time and the problem foot is a little sore but I already feel a difference in that same leg’s knee. I can bend it without feeling much strain. So I’m excited to continue doing this
Me, too. Best video I have seen on RUclips covering this topic
You did good work in this vid I love your channel it’s so helpful. I can't workout probably because of my flat feet and I get so much pain. Anyway, could you pls tell me which exercises shouldn't do if you have flat feet?
These are for flat feet.
This comment is to provide motivation and relief for it's readers.
If these exercises worked for anyone,
I'd be happy if they replied to this comment 🙂
I am starting to have flat feet after a stroke. As I am trying to rebuild my muscle strength, I am confused on the footwear. Was told to wear a arch support shoe to help me out. Thinking on MBT footwear, but watching your video suggesting barefoot shoe. I am not very stable when walking bare feet at home, as compare to walking out with my arch support sandal. Appreciate your advice.
I've had flat feet my whole life, apparently from my mother. To compensate for this I got orthotics when I was around 12 and wore them in all my shoes since then. I'm confused as to why this would have been recommended when it sounds like the added support would just further weaken the arches. I've recently made the switch to barefoot shoes and am loving it but my feet still give me issues sometimes
I had flat feet as a kid. I remember my dad took me to a friend of his which was an ortopedist and he told my dad to force me do several exercises, like, raises on my tips so to speak, and staying with my feet on a cilinder, in the door, and roling my flat feets on that stuff. And i did it many many times till the issue was solved and it worked great.
It could be better to show the example in a video form so that I can understand .I really need a help because my baby is suffering from flat feet dear
@@NeemaDusman Sure, i can make video with the two exercises I remember I did A lot, but I wasn't a baby, I was between 4 and 6 years old. Give me a contact or somth where I could send you two short videos. I would be really glad to know someone will have normal legs because of my help.( PS I really hated doing them , it's not pleasurable and my dad supervised and forced me to do them, I can't tell you the " duration " cause I do not remember, but I can tell you I am a two meter tall guy and my legs are 100% healthy from being inwards and with flat feet.
@@NeemaDusman I will also try to explain it better. So, you stay in the doorway so you can hold yourself with your hand for equilibrium and do raises on your tips of your leg fingers, just... do many, it is not hard but you do many. The other one still on the doorway, you get a rolling pin ( for making bread or pizza and still on the doorway, you put your soles on it and try to go forward and backwards with your sole on it.
@@pavelvasilache6111 can I ask a question please? I'm 30 years old and I'm also suffering from thesame flat feet , and if I do these exercises will it help me?
@NeemaDusman i really don't know... i did them very young, i know they would work for a kid like under 7 years old. When they grow and they are more maleable. I do not know for an adult, what i can say is that they wont hurt you, and if you have 15 minutes a day and want to try i think it should do some help but at 30 you are formed, bones and all is hard so I cant say. I am also not a doctor, only a pacient.
Yeah, flat feet were something I was born with. I don't know about those people answering the poll (pregnancy, age, obesity) but my mother was taking me to a podiatrist before kindergarten to get custom inserts with plaster casts-I'm the real deal flat foot lol.
Is there any way to know if my flat feet are a deformity? I'm 35 and I don't remember ever having an arch.. Ive been exclusively wearing barefoot shoes for the past 2 years.
I've flat feet and also a gout sufferer. Unfortunately now, I can't bend my big toe on my right foot, so some of these exercises may not be easy or doable, but hey ho, worth a try anyway.
Nice
When you don't have radiant heating and it's winter time and feels cold to be barefoot around the house, how would you suggest getting as close to being barefoot as one can and still be warm? Toe socks with a grip. If that would be your recommendation, which one would you suggest?
This is interesting. I have very high arches, and super-cushioned shoes actually give me more problems, but I find I have to actively search for narrow-width, soft-soled shoes that are still pretty. Even some of the old light-weight shoe brands I used to wear have since added thicker soles, more padding and made the standard width wider.
A glute rhyme:
Clench as you go
Clench as you go
Everybody walk
Like Hercule Poirot
David Suchet, the actor who played Hercule Poirot in the long-running television series, developed his characteristic walk for the character by strategically placing a coin and then keeping it in place as he moved.
Just my 10 cents you might say...
Where did you get your wobble board from? Theres so many different types which ones sre better?
Love the depth and quality of your explanations! Also enjoyed the one on bunions with your daughter’s feet 🦶🏻 subscribed! 👍🏻☑️
My feet aren't flat but hey if it ain't broken make sure you keep it that way.
You rock!
Thank you so much for your support 🙏
Please help, can strengthen the foot increase the arch of a positional club foot that is very flat? Thank you!!
Amazing how few dislikes this has! Great video
Thank you for your feedback! 🙏we are so happy that people are enjoying our videos 😁