Let's take a survey... how many of you have been told you have 'flat feet' and need to wear orthotics or "supportive" shoes? In my experience, 99% of the patients I see who have been told this do NOT have bad feet at all, but just low arches that need the things we discussed in this video. I'm interested to hear your experience.
I'm flat footed and use orthotics when wearing footwear with minimal to zero cushioning for example vans hi and lo tops otherwise they just will not fit properly. I have also been told that my flat feet were the cause of my knee pains due to underdeveloped leg muscles. This is am amazing video which I wish had existed 30-40 years ago, I love your content
I've always been told that my feet are flat and that I need orthotics. Over time, however, I have developed a small arch in my foot, but if I get myself in a pair of shoes that are wide, I know my feet would improve drastically!
@@Mathilda2zero I reckon your skepticism is a safe approach but based upon the quality of information from Squat University to date I'm going to trust this will yield desirable results.
My case, but I inquired about it and both professionals (podologist and orthopedics) told me that it's not possible to build foot archew with exercise or any other way...
My feet have collapsed arches, so severe that my family was considering surgery at some point. However after visits to multiple Ortho surgeons they decided to take another approach. I remember I was forced to walk on the tips of my toes when at home. Sometimes for hours every day. I considered it torture at the time, but years later my arch muscles have strengthened so much I can function perfectly even with the worst flat foot imaginable. I can't thank them enough.
I was told by a orthopedic that I have flat feet, and that's why my feet would hurt after hiking. After 10 years, another orthopedic diagnosed a heel spur, I was in serious pain at that point. My knees also hurt. I had painful treatments and more and more orthopedic stuff were sold to me. And the suggestion I should lose weight. So I went on a diet, lost 15 kilos, and the problems got worse. I was at year 5 of pain. Then I met my a strength training coach, in opposite of the various doctors, she saw what I needed: strength training. After 6 weeks of backsquats, deadlifts etc. EVERY Problem and pain was gone! She also introduced me to your Instagram channel btw. Great coach in Munich, Germany: Lea Peters, she works at Gold's
i've come to believe strength training is what everybody needs but that's an inconvenient truth to most. Even a little bit of motivation and consistency goes such a long way towards bettering your quality of life
@@WadaMalone i don't think it's inconvenient. My experience is that most people think about cardio when they hear gym, training, or fitness. And cardio is just not for everyone.
@@henryjones6957 i dont think cardio should be separated from strength training when talking about gym or training? i understand you can isolate parts to concentrate but its natural and logical and symmetrical and balanced when cardio involves strength and strenght involves cardio? just the natural order of things...... but thats just me and how i view things.... what im trying to say is i dont think you should force your body into doing unatural things or to overcompensate etc.... only if you know what youre doing though i might add
@@antwango the best case scenario is both, yes. But if a coach tells a heavily obese person to go for a run every morning, they just lost a client. Let them use the potential of carrying heavy things around, instead of forcing them to do cardio (at this point)
You are talented! Thank you for finding the root cause of things rather than treating symptoms. If only the entire medics community would take your approach!
I am 48 and work outside. This channel has been crucial. My primary care physician seems only to take blood samples. I went to a clinic, and the person looked up stretches on a laptop-useless. The direction in hipwork alone from this channel was a gamechanger and I can actually run again. Sure, it's on a treadmill, but my range of motion and decreased pain - you're doing the Lord's work, my friend. I wish I had a million dollars to give you.
@@SquatUniversity😊 I did this with a loop band above ankles for squatting, SL RDL’s, Bulgarian Split squats, walking along a battle rope - all barefoot!
@@kodostricks7983 I wear ASICS wide foot running shoes for daily. However, barefoot at home and at the gym for all S&C. I use loop bands around mid or lower shin to enhance medial arch with opening hips. All the best buddy!
@@kodostricks7983 I wear my barefoot shoes more often than normal sneakers and boots (90/10). Fortunately for me, they happen to be the best footwear option in my new line of work. Before that, I’ve put countless hours & miles in steel toe boots and military boots. The current barefoot shoe market has a wide range of styles that are appropriate for casual activities, the outdoors, even date night. Hope this helps.
As well as barefoot shoes, I got fabulous results from also wearing toe spreaders all day as I was walking and exercising. I tried them before but was only wearing them passively to very little result. Making sure I was wearing them while active made a huge difference!
I'm glad to hear! That's why I love correct toes so much - the idea is to wear them WHILE you're up and moving and doing so helps align the foot and strengthen it actively!
What was your experience in the beginning? Did you have any pain after 3 hours of wearing toe spacers? Did you gradually increase the time of wearing them, or did you just wear them 24/0 from the beginning, through pain?
@@detelina9365 the only thing I got pain wise, was that one of the curves under one of the spacers stuck out a tiny bit too much and would push into the pad of the ball of my foot and cause a tiny bit of discomfort so I just rounded that off a little with a toenail clippers. Also you just have to wear shoes with enough space in them to accommodate wearing the spacers at the same time so you're not forcing your toes against the inside of a narrow shoe! The other thing you can do is just wear the toe spacers with socks around the house if you don't have barefoot shoes just yet. I'm working from home a lot so I put them on in the morning and build up a lot of hours over the course of a day!
@@SquatUniversity I didn't want to mention a brand specifically but got Correct toes as my second pair, they've worked so quickly that they've been worth every penny. You're totally right about the shoe fit though, they're far more solid than the previous type I tried so if you're wearing shoes that are too narrow, they're definitely going to force your toes up against the wall of the shoes which might be uncomfortable. Thanks for all of the other squat suggestions, I'll definitely add those in! I've also got to start adding in some side to side foot movements too. My default from years of not wearing good shoes is my ankle is slightly to the inside of my foot so I want to work to reset that standard rolled in position if you have any suggestions! A physio suggested to stand on an edge with my foot half on / off and practice rolling on / off the edge to build up the muscles which should pull my ankle a bit more into alignment? Thanks again for the awesome channel!
I have flat feet but was told 20 years ago to wear shoes that fit wide and length,I also wear a supportive insole . I was a rock climber for years and those shoes are brutal , i wore an 9 when i am normally an 11 ouch. I love your channel lots of great info , thank you.
I also have flat feet who boulder and lead climb. What type of climbing shoes do you recommend? I really like evolv, because the shoes are slightly wider.
@@stevem220 I read an article that if someone weighs over 150 lbs . they should use stiffer shoes. This helped with flat feet i think, I liked Scarpa instinct all the versions of these over the years . I would use them then resole with 5.10 , then they would work ! I have a second toe that is longer so had some fit issues as well.,
I was wearing orthotics for 5 years and still having pain after long walks. I found online by myself about barefoot and started wearing them. All problems gone since then
Your videos really helped me transition into barefoot shoes.. I wear them barefoot shoes everywhere nowadays. I had one question to ask, how does duck feet happen? Thanks for reading!
I’m not a doctor but I have flat feet, and I was told I wanted to walk so badly when I was a baby, and my parents held my hands and I kinda forced walked, my mother told me she regrets it because after that my feet got flat. Also I have very bad balance and my doc said it might be correlated to the fact I got “help” while learning walking as well.
Quick tip, when walking or standing you should try pressing your toes into the ground just a bit harder. A lot of people with these problems are hypermobile, a connective tissue disorder that loosens the joints. Their joints don’t support as much as they should and they fall into eachother. For most people their toes are pretty rigid. Mine are really flexible so I wasn’t pushing them into the ground because for most people it’s automatic. When this happened, my arches also lifted up. My knee pain evaporated not even kidding 😭😭 The residuals are the only thing left. I feel like I have more upper body strength too. For some reason I could never be explosive with my movements. Now, I can and it feels great like why wasn’t this taught to me 😭😭😭
This is soooo true! I am hyper mobile but as a 67 year old woman this was an unheard of notion in my younger years. I was told to wear orthotics for decades by podiatrists and all it did was tip my foot over because I didn’t have the strong tendons to hold my foot flat - two knee replacements later I have finally thrown away the orthotics and I am working on building strength in my arch. I only have one foot which over pronates with the big toe ‘popping up’ and making wearing covered hard leather shoes painful but I am making progress and my ‘bad’ foot is starting to look and perform like my ‘good’ foot, Better late than never!
I have flat feet and changing to barefoot shoes has been profoundly beneficial to my health, I no longer feel joint pains that I got from wearing insoles. And I also can lift much heavier.
If I were to start wearing barefoot shoes can I just go right ahead and wear them all the time or should I gradually increase the time I wear them until it becomes comfortable??
If you could "fix" my feet you'd win an award. I'm serious. I'm descended out of Africa and like many Africans, my feet look like I'm designed to not sink in sand. The foot store place was impressed with the way my foot spread on the print. I've got a point to my big toe too. My toes do not align. I've dealt with it by using orthotics. Edited to add: I sit in the "Asian squat" anyway because it's less strain on my back. Interesting...
I have a flat foot! I used to squat in super tight heel elevated lifting shoes. But now I dont, my foot was literally trapped in that shoe. Ever since I squatted bare foot with the intention of squatting with a tripod feet - heel, little and big toe over the past 6 months, I've noticed that I can create an arch in my foot as I squat. Im always consciously thinking of all my toes grabbing onto the floor. HOnestly I've also found a significant difference in my squats and less pain in my knees. Barefoot but also connecting mind to your toes. think of it grabbing onto the floor just like your fingers grabbing onto things. I hope this comment helps others.
Can you do one on high arches in the future? I have some of the worst curvature on feet you'll ever see - I've tried for 20+ years to fix it with zero success
I wear heavy duty flip flops everywhere I go due to the convenience and I feel like they help immensely with toe grip strength. I can walk about 6 miles in them fairly easily and I'm kind of curious if they would help other people as well.
Not having an medial arch will then lead to the collapse or the other 2 arches . Which will throw proper alignment of the body off being the feet are the main foundation of the body gravity will place force causing shearing on joints/ligaments/tendons/fascia all causing eventual pain with time .
I am experiencing that now. I have extra weight, hyper mobile knees with osteo. My legs/feet/hips/knees are very painful & calfs cramp. Hard to stand for any length of time. Cane no longer supportive enough. Rollator helps.
My daughter is having that now she just turned 21 I had bunion surgery and it was not the best however she is a severe pronator complains of pain all on inner side of foot that continues down the inner side and to the botttom of foot to end aroun the front top back of arch area. She has numbness in her rt foot now and I’m trying to find the best shoe for her but I need the shoe to cover a wide toe box for her bunion, flat feet and the motion control for the severe probation problem she does have scoliosis that doesn’t help in her upper spine as well
Thank you posting posting this video! I’ve had flat feet my entire life, including some implications. How often should you do the given exercises? Start with once per week and build up from there, or can you do these exercises every day?
Here in the canaries 🇮🇨🇪🇸 doctors said that we have to go to the beach and do several walkings on the sand of the beach for a healthy feet. And the logic is to getting stronger, because the sand and the rocks that you get into the walk.
I have flat feet, you've just explained so much my life in this short video I can do 30 bodyweight squats in a row, I just do them as regular exercise, I'll focus more on those squats now thank you so much for this
This looks smart and helpfull .. I have a flatt foot . And it takes an effort to run, squat, deadlifts, and long distance walking I have to develope a technique for everything . Definitely will try the heel raise and the shoes
Very good explanation doctor Aaron. I very like your job. I like use with my clients this exercises and stimulus in longus peroneal and tibialis as well for stabilization feet.
Like 13-14 years ago in high school I got really bad lower back/hip/knee pain, basically the whole posterior chain. I was told by my chiropractor to use orthotics as I had flat feet. It definitely helped somewhat but I'd still get knee pain. Fast forward to 2023 I made the switch to only wearing barefoot shoes for everything (mostly went with vivo shoes, but birchbury has great barefoot dress shoes) I have arches now and my feet are stronger than ever. I have no knee pain, or posterior chain pain. I've learned to walk and run correctly as well and my calves grew immensely. I always had small calves even tho I'm 6'4" 265lb (need to lose probably 20 pounds of fat). My entire life wearing cushioned shoes caused me to overstride and basically never activate my foot muscles or my calves fully to walk or run. I'm so much more athletic and strong in my leg lifts now from making the switch (and stretching) Makes me upset I didn't know this as it would've made me better at football, basketball and track in high school
My flat feet improved as I reduced anterior pelvic tilt.... im sure it linked with weak glutes and hamstrings. See what happens to femur, knees and arches when pelvis tilts under with strong glute activation.
i don’t have actually a flat feet but it kinda disfunktional. just realising that i have propper muscles and can activate it instantly changed kinda all of my body. it’s just new life starting thanks to your information. now im shure i will be strong and pain free soon
I had arch support but not like that. Just had my Arch reconstruction on my foot . I have a lot of plates and screws in it. I have been in a cast for 4 months. Just able to weight bear. Went in to get a walking cast. Was surprised to see extreme flat arch. Only thing I can explain it looks like a Flintstone foot. Should I be concerned?
I wish there was a decent skate shoe that has some of these shoe specs with some impact protection… There is nothing out there. Btw, this channel is awesome 👍
I’ve recently bought the Tyr weightlifting shoes and I have to say that I’ve never experienced a better shoe. What kind of shoes would you recommend for someone with flat feet who walks a lot during the day?
When I was young I could have followed what you are saying, but I have developed hallux rigidus over the years. I don't think I could wear that barefoot shoe because the sole looks too flexible. Any flex of my big toe in walking or running or lunging is murder since that toe has no cartilage. I can't stand up on my toes unless I do it on the outside of my foot so there is no pressure on my toe. At this point it is hard to find any shoe that works and allows me to walk for hours or run. I've tried all the Hokas.
Hello from Ukraine, I’m training in the gym. I have cramps and spasms in the abdominal area during abdominal training, but at rest it’s as if the abdominal area is under tension and discomfort in the oblique muscles. What could be the reason, what can cause this and how to get rid of it, what exercises do you recommend (you can make a video on this problem) Thank you.
When you say “external hip rotation” and I’m watching your demonstrator, do you mean just like rotating the angle of your foot outwards more during the squat, or do you mean like having your hips facing out/straight like in ballet? I see his body doing both and I wasn’t sure which was the source of the correction and which just ends up in that position (e.g. foot naturally points outward more when you rotate your knee outwards more)
There aren’t a lot of good shoe options for sports and activities. So even if we were to wear barefoot shoes daily do you have any recommendations for sport cleats/shoes, and should we put orthotics in those?
Excellent video! This could be useful for my immediate future, as I'm about to start playing football (soccer). Although I'm in an amateur category, it's an activity I'll be engaging in consistently with training sessions and matches throughout the week and weekly. So, I wanted to ask you a quick question: What can I do to adapt the functionality of my flat foot to the efforts and activities involved in football? I have this doubt because you mentioned that "practitioners nowadays are more concerned about the functionality of the feet," so I would greatly appreciate it if you could help me with this. Thanks once again! Note: It's known that football boots inherently have a design with a narrow toe box, so there isn't much I can do on that front. Do you recommend using orthopedic insoles with football boots?
Anybody with naturally flat feet: squat and deadlift barefoot. Start out with a trainer who can show you the proper foot form. You'll be amazed how quickly your ankles strengthen.
I have flat fleet and people always told me that's was bad and I should do something about it. But turn out that's my feet are extremely healthy the way they are even compare to those who have an arch, so I guess it's just my genetic 🤔
I stubbed my big toe on my right foot several years ago going from a headstand into Chaturanga. It hurt a lot, but I just thought it heal naturally without any type of intervention . Now my right toe has less range of motion and my left big toe, but it’s still functional . However, it feels like the metatarsal is bigger than my other one . I’ve been working diligently for the last two years, but still can’t squat on my toes and reach my right knee to the floor was the base of my big toe staying flat to the grounnd. How can I tell if it is just tendons and ligaments that is still restricting full ROM. It also feels like there is chronic swelling or information around the face of my big toe into the metatarsal head.
How does this help if one has massive bunions? The foot naturally is narrow because the big toe is inward. It won’t matter if I wear shoes with a wide toe box since the toes are forced inward anyway.
I wear crocs almost everyday and ive seen a major difference in my foot pains however im noticing that my shoulders are uneven so im not sure what to do now
Its like with the bridges. You cant support a bridge just in the middle of bridge's lenght. Same with feet, so whats the point with orthopedic shoes and insoles when they take away our built-in amortization mechanisms, make our feet lazy and dependant on them Told that many times as physiotherapist. Its so logical yet many of my colleagues thought im a madman lol
Please, begging, can you make videos for this who have a tricep pain 😭 went to so many doctor "everything seems alright" they sy 🙄 have had it now for 5 years please help
Any suggestion where to buy online barefoot shoes for kids? I have a 6 years old kid who’s flat footed, she have issue walking because of that. Really appreciate if you can suggest legit online stores that do ship internationally. We’re currently living in Kuwait. Thank you so much 🙏
Can you make a video about back hip pain when extending the knee while sitting? I experience it even though I sit with neutral back. I don't experience it when performing leg extensions. I also experience this sometimes when I flex my spine.
@@SquatUniversity wait, I think I've found the problem. It hurts when I flex my hips. It happens when I do hanging leg raises and L-Sit, but when I have stability support, it doesn't hurt, that's why there's no pain in the leg extensions.
Please make some football (soccer) boots that are wide toe box and that you can ship to the uk, sprained my ankle in normal football boots all the time
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Let's take a survey... how many of you have been told you have 'flat feet' and need to wear orthotics or "supportive" shoes? In my experience, 99% of the patients I see who have been told this do NOT have bad feet at all, but just low arches that need the things we discussed in this video. I'm interested to hear your experience.
I'm flat footed and use orthotics when wearing footwear with minimal to zero cushioning for example vans hi and lo tops otherwise they just will not fit properly. I have also been told that my flat feet were the cause of my knee pains due to underdeveloped leg muscles.
This is am amazing video which I wish had existed 30-40 years ago, I love your content
I've always been told that my feet are flat and that I need orthotics. Over time, however, I have developed a small arch in my foot, but if I get myself in a pair of shoes that are wide, I know my feet would improve drastically!
@@Mathilda2zero I reckon your skepticism is a safe approach but based upon the quality of information from Squat University to date I'm going to trust this will yield desirable results.
My case, but I inquired about it and both professionals (podologist and orthopedics) told me that it's not possible to build foot archew with exercise or any other way...
Yes.
Started wearing custom orthotics at 14.
A podiatrist told me my knee pain from jogging was due to flat feet.
My feet have collapsed arches, so severe that my family was considering surgery at some point. However after visits to multiple Ortho surgeons they decided to take another approach. I remember I was forced to walk on the tips of my toes when at home. Sometimes for hours every day. I considered it torture at the time, but years later my arch muscles have strengthened so much I can function perfectly even with the worst flat foot imaginable. I can't thank them enough.
Do you now have arches?
question what does walking on the tips of your toes do to help with flat feet ?
Thank you for sharing your experience, im glad you're doing better now
Do you have arches now? I’m desperately looking for answers 😔
I was told by a orthopedic that I have flat feet, and that's why my feet would hurt after hiking.
After 10 years, another orthopedic diagnosed a heel spur, I was in serious pain at that point. My knees also hurt. I had painful treatments and more and more orthopedic stuff were sold to me. And the suggestion I should lose weight. So I went on a diet, lost 15 kilos, and the problems got worse. I was at year 5 of pain.
Then I met my a strength training coach, in opposite of the various doctors, she saw what I needed: strength training. After 6 weeks of backsquats, deadlifts etc. EVERY Problem and pain was gone! She also introduced me to your Instagram channel btw. Great coach in Munich, Germany: Lea Peters, she works at Gold's
I’m so glad to hear you’re doing better! Thanks for sharing your story!
i've come to believe strength training is what everybody needs but that's an inconvenient truth to most. Even a little bit of motivation and consistency goes such a long way towards bettering your quality of life
@@WadaMalone i don't think it's inconvenient. My experience is that most people think about cardio when they hear gym, training, or fitness. And cardio is just not for everyone.
@@henryjones6957 i dont think cardio should be separated from strength training when talking about gym or training? i understand you can isolate parts to concentrate but its natural and logical and symmetrical and balanced when cardio involves strength and strenght involves cardio? just the natural order of things...... but thats just me and how i view things.... what im trying to say is i dont think you should force your body into doing unatural things or to overcompensate etc.... only if you know what youre doing though i might add
@@antwango the best case scenario is both, yes. But if a coach tells a heavily obese person to go for a run every morning, they just lost a client. Let them use the potential of carrying heavy things around, instead of forcing them to do cardio (at this point)
You are talented! Thank you for finding the root cause of things rather than treating symptoms. If only the entire medics community would take your approach!
Thank you so much for making the 3D models. It makes the visualization so helpful and helps understanding
I am 48 and work outside. This channel has been crucial. My primary care physician seems only to take blood samples. I went to a clinic, and the person looked up stretches on a laptop-useless. The direction in hipwork alone from this channel was a gamechanger and I can actually run again. Sure, it's on a treadmill, but my range of motion and decreased pain - you're doing the Lord's work, my friend. I wish I had a million dollars to give you.
I had flat feet - trained for a year barefoot… I now have a neutral arch in both feet!
That's awesome to hear.
@@SquatUniversity😊 I did this with a loop band above ankles for squatting, SL RDL’s, Bulgarian Split squats, walking along a battle rope - all barefoot!
@@sidrens1047hey man sorry to bother but I was just wandering do you wear bearfoot shoes or normal ones for day to day activities, thanks in advance.
@@kodostricks7983 I wear ASICS wide foot running shoes for daily. However, barefoot at home and at the gym for all S&C. I use loop bands around mid or lower shin to enhance medial arch with opening hips. All the best buddy!
@@kodostricks7983 I wear my barefoot shoes more often than normal sneakers and boots (90/10). Fortunately for me, they happen to be the best footwear option in my new line of work. Before that, I’ve put countless hours & miles in steel toe boots and military boots. The current barefoot shoe market has a wide range of styles that are appropriate for casual activities, the outdoors, even date night. Hope this helps.
As well as barefoot shoes, I got fabulous results from also wearing toe spreaders all day as I was walking and exercising. I tried them before but was only wearing them passively to very little result. Making sure I was wearing them while active made a huge difference!
I'm glad to hear! That's why I love correct toes so much - the idea is to wear them WHILE you're up and moving and doing so helps align the foot and strengthen it actively!
What was your experience in the beginning? Did you have any pain after 3 hours of wearing toe spacers?
Did you gradually increase the time of wearing them, or did you just wear them 24/0 from the beginning, through pain?
@@detelina9365 the only thing I got pain wise, was that one of the curves under one of the spacers stuck out a tiny bit too much and would push into the pad of the ball of my foot and cause a tiny bit of discomfort so I just rounded that off a little with a toenail clippers. Also you just have to wear shoes with enough space in them to accommodate wearing the spacers at the same time so you're not forcing your toes against the inside of a narrow shoe! The other thing you can do is just wear the toe spacers with socks around the house if you don't have barefoot shoes just yet. I'm working from home a lot so I put them on in the morning and build up a lot of hours over the course of a day!
@@SquatUniversity I didn't want to mention a brand specifically but got Correct toes as my second pair, they've worked so quickly that they've been worth every penny. You're totally right about the shoe fit though, they're far more solid than the previous type I tried so if you're wearing shoes that are too narrow, they're definitely going to force your toes up against the wall of the shoes which might be uncomfortable. Thanks for all of the other squat suggestions, I'll definitely add those in! I've also got to start adding in some side to side foot movements too. My default from years of not wearing good shoes is my ankle is slightly to the inside of my foot so I want to work to reset that standard rolled in position if you have any suggestions! A physio suggested to stand on an edge with my foot half on / off and practice rolling on / off the edge to build up the muscles which should pull my ankle a bit more into alignment?
Thanks again for the awesome channel!
@SquatUniversity thanks to your suggestion, i purchased them... wore them so much, i need to get a new set! Thanks!
I have flat feet but was told 20 years ago to wear shoes that fit wide and length,I also wear a supportive insole . I was a rock climber for years and those shoes are brutal , i wore an 9 when i am normally an 11 ouch. I love your channel lots of great info , thank you.
Yeah, my long boney toes and climbing shoes don't go together! 😂
I also have flat feet who boulder and lead climb. What type of climbing shoes do you recommend? I really like evolv, because the shoes are slightly wider.
@@stevem220 I read an article that if someone weighs over 150 lbs . they should use stiffer shoes. This helped with flat feet i think, I liked Scarpa instinct all the versions of these over the years . I would use them then resole with 5.10 , then they would work ! I have a second toe that is longer so had some fit issues as well.,
@@stevem220for me ocun ozone HV works great, this is a special variant for wide feet. Never had evolvs on my foot tho
I was wearing orthotics for 5 years and still having pain after long walks. I found online by myself about barefoot and started wearing them. All problems gone since then
This guy has been my inspiration for many years.
Your videos really helped me transition into barefoot shoes.. I wear them barefoot shoes everywhere nowadays.
I had one question to ask, how does duck feet happen? Thanks for reading!
I’m not a doctor but I have flat feet, and I was told I wanted to walk so badly when I was a baby, and my parents held my hands and I kinda forced walked, my mother told me she regrets it because after that my feet got flat. Also I have very bad balance and my doc said it might be correlated to the fact I got “help” while learning walking as well.
Quick tip, when walking or standing you should try pressing your toes into the ground just a bit harder.
A lot of people with these problems are hypermobile, a connective tissue disorder that loosens the joints. Their joints don’t support as much as they should and they fall into eachother. For most people their toes are pretty rigid. Mine are really flexible so I wasn’t pushing them into the ground because for most people it’s automatic. When this happened, my arches also lifted up. My knee pain evaporated not even kidding 😭😭 The residuals are the only thing left. I feel like I have more upper body strength too. For some reason I could never be explosive with my movements. Now, I can and it feels great like why wasn’t this taught to me 😭😭😭
Heyy im hypermobile. Can you maybe explain this more? I have a lot of ankle problems. How should I stand properly?😊
This is soooo true! I am hyper mobile but as a 67 year old woman this was an unheard of notion in my younger years. I was told to wear orthotics for decades by podiatrists and all it did was tip my foot over because I didn’t have the strong tendons to hold my foot flat - two knee replacements later I have finally thrown away the orthotics and I am working on building strength in my arch. I only have one foot which over pronates with the big toe ‘popping up’ and making wearing covered hard leather shoes painful but I am making progress and my ‘bad’ foot is starting to look and perform like my ‘good’ foot, Better late than never!
Amen. I switched to Xero shoes and Altra shoes long ago. Game changer.
And the ongoing battle of finding a workboot that don't destroy feet for people who work in the trades continues... sigh
I have flat feet and changing to barefoot shoes has been profoundly beneficial to my health, I no longer feel joint pains that I got from wearing insoles. And I also can lift much heavier.
If I were to start wearing barefoot shoes can I just go right ahead and wear them all the time or should I gradually increase the time I wear them until it becomes comfortable??
If you could "fix" my feet you'd win an award. I'm serious. I'm descended out of Africa and like many Africans, my feet look like I'm designed to not sink in sand. The foot store place was impressed with the way my foot spread on the print. I've got a point to my big toe too. My toes do not align. I've dealt with it by using orthotics.
Edited to add: I sit in the "Asian squat" anyway because it's less strain on my back. Interesting...
Ballet bar exercises will definitely improve your feet forever.
I have a flat foot! I used to squat in super tight heel elevated lifting shoes. But now I dont, my foot was literally trapped in that shoe.
Ever since I squatted bare foot with the intention of squatting with a tripod feet - heel, little and big toe over the past 6 months, I've noticed that I can create an arch in my foot as I squat. Im always consciously thinking of all my toes grabbing onto the floor. HOnestly I've also found a significant difference in my squats and less pain in my knees.
Barefoot but also connecting mind to your toes. think of it grabbing onto the floor just like your fingers grabbing onto things.
I hope this comment helps others.
Can you do one on high arches in the future? I have some of the worst curvature on feet you'll ever see - I've tried for 20+ years to fix it with zero success
Good question, I think that is an overlooked problem (much more than flat feet).
I wear heavy duty flip flops everywhere I go due to the convenience and I feel like they help immensely with toe grip strength. I can walk about 6 miles in them fairly easily and I'm kind of curious if they would help other people as well.
I've got really hollow feet. Which cause many kind of problems.
I'll be happy to know how to "fix" it 😊
Not having an medial arch will then lead to the collapse or the other 2 arches . Which will throw proper alignment of the body off being the feet are the main foundation of the body gravity will place force causing shearing on joints/ligaments/tendons/fascia all causing eventual pain with time .
I am experiencing that now. I have extra weight, hyper mobile knees with osteo. My legs/feet/hips/knees are very painful & calfs cramp. Hard to stand for any length of time. Cane no longer supportive enough. Rollator helps.
My daughter is having that now she just turned 21 I had bunion surgery and it was not the best however she is a severe pronator complains of pain all on inner side of foot that continues down the inner side and to the botttom of foot to end aroun the front top back of arch area. She has numbness in her rt foot now and I’m trying to find the best shoe for her but I need the shoe to cover a wide toe box for her bunion, flat feet and the motion control for the severe probation problem she does have scoliosis that doesn’t help in her upper spine as well
Thank you posting posting this video! I’ve had flat feet my entire life, including some implications. How often should you do the given exercises? Start with once per week and build up from there, or can you do these exercises every day?
I'd say every other day, give your body a day of rest to build new muscle between exercises.
Here in the canaries 🇮🇨🇪🇸 doctors said that we have to go to the beach and do several walkings on the sand of the beach for a healthy feet. And the logic is to getting stronger, because the sand and the rocks that you get into the walk.
Love you man for giving me this knowledge 🙏🏻how can I show gratitude towards you dear.
I have flat feet, you've just explained so much my life in this short video
I can do 30 bodyweight squats in a row, I just do them as regular exercise, I'll focus more on those squats now
thank you so much for this
Can you also please adress some videos on neck pain and causes? Like McGill big 3 but for the neck?
I’ll see what I can out together
This guy is awesome, thanks a lot I was just doing that for 20 so wild I’ll in corporate the squat 🤘🏻
Really useful content. I have learned so much watching your videos!
VERY NICE VIDEO!HAPPY NEW YEAR!
Happy new year! Thanks for watching!
I had flat foot and now have a neutral arch on my feet just by watching this video
I started wearing wide shoes and it makes a huge difference
This looks smart and helpfull .. I have a flatt foot . And it takes an effort to run, squat, deadlifts, and long distance walking
I have to develope a technique for everything . Definitely will try the heel raise and the shoes
Could you do a video on over arched feet
Sure - thanks for the suggestion
I've been telling my students this for years. But still the podiatrists win out and sell them something.
3:00 crazy that he designed these shoes and also cut them up so we can understand this video
Very good explanation doctor Aaron. I very like your job. I like use with my clients this exercises and stimulus in longus peroneal and tibialis as well for stabilization feet.
I had a surgery to correct flat feet and it fucked my ankle mobility, is there a way to fix it?
You’re doing good work, great information!!
Good presentation 👍👍
Informative video ♥
Like 13-14 years ago in high school I got really bad lower back/hip/knee pain, basically the whole posterior chain.
I was told by my chiropractor to use orthotics as I had flat feet.
It definitely helped somewhat but I'd still get knee pain.
Fast forward to 2023 I made the switch to only wearing barefoot shoes for everything (mostly went with vivo shoes, but birchbury has great barefoot dress shoes)
I have arches now and my feet are stronger than ever. I have no knee pain, or posterior chain pain. I've learned to walk and run correctly as well and my calves grew immensely. I always had small calves even tho I'm 6'4" 265lb (need to lose probably 20 pounds of fat).
My entire life wearing cushioned shoes caused me to overstride and basically never activate my foot muscles or my calves fully to walk or run. I'm so much more athletic and strong in my leg lifts now from making the switch (and stretching)
Makes me upset I didn't know this as it would've made me better at football, basketball and track in high school
My flat feet improved as I reduced anterior pelvic tilt.... im sure it linked with weak glutes and hamstrings. See what happens to femur, knees and arches when pelvis tilts under with strong glute activation.
i don’t have actually a flat feet but it kinda disfunktional. just realising that i have propper muscles and can activate it instantly changed kinda all of my body. it’s just new life starting thanks to your information. now im shure i will be strong and pain free soon
I had arch support but not like that. Just had my Arch reconstruction on my foot . I have a lot of plates and screws in it. I have been in a cast for 4 months. Just able to weight bear. Went in to get a walking cast. Was surprised to see extreme flat arch. Only thing I can explain it looks like a Flintstone foot. Should I be concerned?
I wish there was a decent skate shoe that has some of these shoe specs with some impact protection…
There is nothing out there.
Btw, this channel is awesome 👍
I’ve recently bought the Tyr weightlifting shoes and I have to say that I’ve never experienced a better shoe.
What kind of shoes would you recommend for someone with flat feet who walks a lot during the day?
Yo Dre, your kettlebell videos are dope!
I trained barefoot or with Fivefingers shoes and both work well.
I have pes cavus, the pain that it provokes is huge so i rather have flat feet
When I was young I could have followed what you are saying, but I have developed hallux rigidus over the years. I don't think I could wear that barefoot shoe because the sole looks too flexible. Any flex of my big toe in walking or running or lunging is murder since that toe has no cartilage. I can't stand up on my toes unless I do it on the outside of my foot so there is no pressure on my toe. At this point it is hard to find any shoe that works and allows me to walk for hours or run. I've tried all the Hokas.
Hello from Ukraine, I’m training in the gym. I have cramps and spasms in the abdominal area during abdominal training, but at rest it’s as if the abdominal area is under tension and discomfort in the oblique muscles. What could be the reason, what can cause this and how to get rid of it, what exercises do you recommend (you can make a video on this problem) Thank you.
Shin tattoos. Respect bro.
I have flat feet and the arch cramps all the time. I’m very active and fit.
When you say “external hip rotation” and I’m watching your demonstrator, do you mean just like rotating the angle of your foot outwards more during the squat, or do you mean like having your hips facing out/straight like in ballet? I see his body doing both and I wasn’t sure which was the source of the correction and which just ends up in that position (e.g. foot naturally points outward more when you rotate your knee outwards more)
There aren’t a lot of good shoe options for sports and activities. So even if we were to wear barefoot shoes daily do you have any recommendations for sport cleats/shoes, and should we put orthotics in those?
Great video. If you can’t get wide box shoes would it be better to squat barefoot in the gym as an alternative ?
U can squat barefoot in your gym? Lucky you...😢
His quads are amazing
I got all the information i needed on flat feet from this one video of yours.
Thanks for this!!
Excellent video! This could be useful for my immediate future, as I'm about to start playing football (soccer). Although I'm in an amateur category, it's an activity I'll be engaging in consistently with training sessions and matches throughout the week and weekly.
So, I wanted to ask you a quick question: What can I do to adapt the functionality of my flat foot to the efforts and activities involved in football?
I have this doubt because you mentioned that "practitioners nowadays are more concerned about the functionality of the feet," so I would greatly appreciate it if you could help me with this. Thanks once again!
Note: It's known that football boots inherently have a design with a narrow toe box, so there isn't much I can do on that front. Do you recommend using orthopedic insoles with football boots?
Anybody with naturally flat feet: squat and deadlift barefoot. Start out with a trainer who can show you the proper foot form. You'll be amazed how quickly your ankles strengthen.
Recommend a wide toe box sneaker, water proof, under $100 just for walking around doing errands/going to work?
I can only squat on my toes, I cant squat on flat feet or I fall backwards. I guess I have the reverse problem of this.
Could you make a video to should wear for flat feet shoes
Only my left foot is flat, and when i wear heavy shoes like jordan 1s, my knees and back hurt
I don’t have flat feet. I tore the tendon which caused the arch to collapse. I need surgery
You have our country flag above that door🙂
Does this mean I can join the army as a flat footed person?
Как вариант, можно ещё пробовать пальцы будто под себя поджимать, должно добавить устойчивости.
What are your recommendations for high arches and possibly plantar fascitis?
Damn those latae muscles... Wait... you say we were talking about flat feet..? I stand by my comment.
I have flat feet AND narrow feet, what shoes should i wear?
I have flat fleet and people always told me that's was bad and I should do something about it. But turn out that's my feet are extremely healthy the way they are even compare to those who have an arch, so I guess it's just my genetic 🤔
I stubbed my big toe on my right foot several years ago going from a headstand into Chaturanga.
It hurt a lot, but I just thought it heal naturally without any type of intervention .
Now my right toe has less range of motion and my left big toe, but it’s still functional .
However, it feels like the metatarsal is bigger than my other one .
I’ve been working diligently for the last two years, but still can’t squat on my toes and reach my right knee to the floor was the base of my big toe staying flat to the grounnd.
How can I tell if it is just tendons and ligaments that is still restricting full ROM.
It also feels like there is chronic swelling or information around the face of my big toe into the metatarsal head.
I think I prefer the before
What If I've used custom arch supports for 20 years and when I don't use em my arches burn and feel like they ripping
Hi Dr. , love from 🇮🇳, How can I get this pair in India
How does this help if one has massive bunions? The foot naturally is narrow because the big toe is inward. It won’t matter if I wear shoes with a wide toe box since the toes are forced inward anyway.
How to strengthen the arch when someone has metatarsal pain and cannot stand on them
Hey! Do you have any experience with chronic compartment syndrome in forearms?
Life lesson. No shoes fix all people. You need to find the right shoes !
I wear crocs almost everyday and ive seen a major difference in my foot pains however im noticing that my shoulders are uneven so im not sure what to do now
I'm now convinced we're going to evolve and our feet are gonna turn into hooves
Can I use the TYR shoes for running? Also, I’m looking for a vid fixing running pain. On the bad side of my leg above the ankle….
No studies at all. If you have studies to your claims, please post a link to it.
Thanks!
I’m assuming jumping rope can help with that heel raise?
Its like with the bridges. You cant support a bridge just in the middle of bridge's lenght. Same with feet, so whats the point with orthopedic shoes and insoles when they take away our built-in amortization mechanisms, make our feet lazy and dependant on them
Told that many times as physiotherapist. Its so logical yet many of my colleagues thought im a madman lol
Please, begging, can you make videos for this who have a tricep pain 😭 went to so many doctor "everything seems alright" they sy 🙄 have had it now for 5 years please help
hope you can analyze a child’s flat foot. will practice with my child.
Any suggestion where to buy online barefoot shoes for kids?
I have a 6 years old kid who’s flat footed, she have issue walking because of that.
Really appreciate if you can suggest legit online stores that do ship internationally. We’re currently living in Kuwait.
Thank you so much 🙏
I need help my 3year old has flat feet and struggles walking his joints are stiff
How about heels(not so high) and boots in winter?
Can you make a video about back hip pain when extending the knee while sitting? I experience it even though I sit with neutral back. I don't experience it when performing leg extensions. I also experience this sometimes when I flex my spine.
I'll see what I can do
@@SquatUniversity wait, I think I've found the problem. It hurts when I flex my hips. It happens when I do hanging leg raises and L-Sit, but when I have stability support, it doesn't hurt, that's why there's no pain in the leg extensions.
What would I do for playing sports? Should I find wide-toe box shoes?
Please make some football (soccer) boots that are wide toe box and that you can ship to the uk, sprained my ankle in normal football boots all the time
Hey, I have forefoot varus and have had Latham fasciitis for over a year. Would these concepts still apply to me or would an orthotic be necessary?
I was born with flat feet, is there anything I can use to help me with the pain?😢
I have a huge issue. I wear 17 US. Cant find bearfoot shoes from any of the shoe companies.