Fixing Flat Feet is a Lie?!
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- Опубликовано: 9 июл 2024
- Foot Freedom Program: grownandhealthy.com/product/f...
Fixing flat feet (Pes Planus) is about functionality and pain relief as the priority, not the aesthetic of high arches.
High arch feet are in as much pain as those without functional arches.
Which means the ideal feet is the flexible foot, one that can supinate and pronate in a full range of motion of the subtalar joint.
Flat Feet 00:00
Old Concepts 00:16
What does it mean? 00:41
How High?! 01:31
"You look like" 01:59
Double Jointed 02:43
Grip 03:55
Pronation dorsiflexion 05:46
Specialized Footwear 06:27
Confusion 08:48
Experimentation 11:54
Pain Relief 12:40
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Love this channel. No fluff, no hyper active RUclipsrs, just a normal person sharing knowledge using normal language. Thank you for your work in making these!
I appreciate that!
The shoe industry must change for wider feet, less narrow at the tip and more NO drop shoes.
Great video.
What a blessing to turn your own physical malfunction of flat feet into knowledge for others. I was thinking about you the other day and understood that if you did not have flat feet you probably wouldn’t do such great contents about it. Is it destiny or just a great use of your condition, who knows ? May God bless you brother.
Thank you very much!
The dysfunction is what led me down this path.. I originally started the channel to teach about permaculture farming.
But I'm glad to be able to help people, who had these issues,.
Thanks so much! You gave me hope!
I just found your channel yesterday. So grateful that you are teaching and sharing! I am 38 yr old, and over the last year and a half have become mostly sedentary due to arthritis and extreme pronation. Got toe spacers and wide toe box shoes.
Although I see more recent causes of this condition in my feet, I feel it is on some level due to a lifetime of wearing conventional shoes. We live in a world of normalized mild foot-binding (wearing conventional shoes). And also we are electromagnetically less in touch with the Earth due to shoes.
Here is to our health!!!
I like the way you explain and care to explain. Your motivation shows. Rock on.
I have an extremely high arch but pronate terribly! These videos are helping a lot and some of the inflammation I've had in my Achilles tendon for decades...is finally decreasing. Thanks 👍
Excellent! I'm glad you are recovering.
That's rare
@@GrownandHealthy how do you feel about orthotics for a person with flat feet?
@@teenermeener971 I found better result through exercise and much cheaper.
I have the same issue - wide feet and high arches that tend to pronate and collapse. I developed duck walking and hip and leg pain as a result. I'm making great strides (excuse the pun) with embracing the barefoot movement and strength and realignment exercises as he shows. I'm walking in alignment now in barefoot shoes and developing my foot strength and flexibility.
As he says, I've suffered from the shoe industry's lack of support for wide feet. I'm now working on realigning my big and little toes which have partially bunioned due to narrow shoes.
I really appreciate the increasing information out there - including in this channel to help with the rehabilitation of my feet and legs and hips.
Thanks so much to Mark for sharing his journey and knowledge!
I've just spent the afternoon and evening watching your videos and playing around with your techniques. I took my orthotics out of my shoes and went for a walk outside using the natural walking method. It felt good. The discomfort in my feet diminished and I could feel the muscles and tendons in my feet actually working. Only problem is now my shoes are a whole size too big without the orthotics filling them up. I look forward to viewing even more of your videos. Thank you!
Ive always had a bit of flat feet. In my late twenties, many years ago! as a fitness instructor i had orthotics in my shoes for about 4 years to help with left Achilles pain. One day i decided to take them out and never went back to them. I agree with that you need to stop and engage your brain with your feet. Slow things down and think about each step you take. Thats what i did and now at 55yrs im still fitness training and generally doing very well. Thanks for the video
An indian doctor proved flip flops actually help your feet. In third world countries where they mostly wear flip flops, flat feet and other foot issues are almost non existant. In fact, the scrunching action of your toes with flip flops is the same exercise they suggest to strengthen your arches.
It's mostly not because of flip flops but because of fingers being spread out more in comparison to a shoe. It's actually ridiculous how much shoes compresses our feet.
Look up photos of people having no contact of the outside world and how their feet look. They have been barefoot their entire life and their feet look like hands.
Hello 👋, I'm in Kenya and I was born with flat feet and over pronation moreso to my left leg. Have been looking for an hospital here in Kenya to help me fix it since I'm not comfortable on wearing slippers and other kind of shoes, I get offended to put on open shoes in front of people, all I need to know is that hospital which can help me fix it here in Kenya since I'm not stable financially 🙏
I must be an exception then, i almost always wore flip flops and open toe shoes as a kid and yet I've always had flat feet
@@prplehaze8442 unfortunately, it can be genetic but it is rare.
@@Ric9hardify I guess I'm just super unlucky
Great content and great philosophy!
Keep up the good work brother!
Thank you, for your support!
i admire you and i love your honest content based on your experience. What a surprise to discover your chanel, great work! this is why i keep using youtube. Greetings from Spain!
I love this guy. You are good.🧡
Weak feet and ankles transfers up through the leg causing pelvic tilt/rotation via weak glutes and further up improper thoracic muscle engagement up to neck pain. If one foot is good and the other is weak, the entire side of the body will probably have imbalances as well. Even things like driving can cause imbalanced and weak feet by poor posture in the seat, having the right leg positioned out front and the foot resting on the heel and contracting inefficiently to push the pedals all while the left leg sits dormant. Got to work the feet/ankles/calves/hips weekly preferably with bands to counteract a lifetime of gait and posture degradation
Thank you, good stuff.
Thank you for your thorough and understandable explanation and teaching on fixing flat feet. I have had flat feet all of my life, (I am 71) . Have had 2 different pairs of custom orthotics which don’t seem to help much. What is your opinion on orthotics/insoles etc for flat feet?
thank you for your videos
Thanks, Frozone, very cool 👍
Thank you for the video, I will try it out and let you know
I'm a sixty-five year old endurance athlete who has always had "flat" feet. My wife is always telling me I have no arches. But like you, I do. From many decades of barefoot running and walking and telemark backcountry skiing, I have developed very thick abductor hallucis (thank you for that) muscles. The alignment of my feet, ankles, knees, and hips is very straight. Following a knee injury in my twenties a PT trained me to have that same control over pronation and supination that you reference. I am old, my knees are trash. But I can still move my body through the mountains with a minimum of pain. I used to inline speed skate in custom molded carbon fiber boots. They fit me like climbing shoes but I retired from that sport after one crash cost me double shoulder labrum surgeries. Anything that prevents me from skiing has to go, so I donated the skates to the local ski team for cross-training. But I don't know that any of their athletes feet were as long or wide as mine. Love your videos and I agree with everything you say about footwear and exercise. Thank you!
Thank you!
You have me a little worried about the skating, now (even though I bought pads) ..
I like that you live an active lifestyle, I hope to follow in your footsteps.
@@GrownandHealthy I always wore wrist guards with a mirror mounted on one and a helmet. But I als used to tuck it off the Cherry Creek Dam in Denver every lunch hour. I can't prove this but I'm certain I hit 50 mph on a very regular basis. Yes, I am reputed to have a bit of a reckless streak. I was crossing an intersection and a cyclist coming the other way wobbled and pointed straight at me. I moved right and skated into a small drain cover that I didn't see. Then I was Superman sailing through the intersection. I put my arms out to protect my face as it happened too fast for me to react with tuck and roll. And that jammed both shoulders into the sockets. So just don't be like me and I think you'll last a lot longer than I will. ;-)
I liked this video, and it was so satisfying to hear that flat feet is not entirely wrong. I has flat feet and a lot of problem with my spine, and I always made exercises only on my spine not on my flat feet, but now I could understand why I could not gain any succes… Thank you for your very good summary on this.
My issue is with my ankle mobility because of my flat feet. So I’ve been practicing arching my feet but find it difficult to squat with the barbell on my back. I decided to stop doing back squats for now until I figure out how to keep the arch in that position. For now I’m only doing split squads which makes it easier
So weird...im waiting for my inlines to arrive THIS week. I've been quad skating since May and perhaps that's why your channel came up in my feed...I was searching for skate boots. Doesn't matter I guess, just glad Im Here now.
I'm still working on putting your vids together in a Playlist that works for me. Having a ton of spine surgeries in the past leads me to be extra cautious when adopting new skills and techniques. I never know if I'm causing more harm than good. It's been a journey and I'm hoping you can help. Thanks for the great content.
Great video, i have flat feet so it's really useful for me to learn information like this. Also I can totally relate to the issue at 6:18 as a fellow rollerblader. To fix that, remove the wheels, then use a heat gun on the outside of boot where the pressure points are. Sit down on a chair and put the skates on - then if needed you can use the heat gun carefully on the outside while they are on. Don't stand up and put weight on them until the plastic has fully cooled down. Also try to avoid touching the metal frame when using a heat gun. Then just repeat if needed until they fit like perfect
It's great that you corrected this before the bones on your big toe started bending. Yes the BONE will bow and it will bow big time causing arthritis in the joint, making it MUCH harder to correct later on. At 40 I was still running, at 70 the bone is curved
What a legend💯
the biggest issue I find with wide width shoes and normal stuff. Is they never really widen the toe box that much and instead focus on widening the rest of the shoe including the heels.
I've given myself terrible back-of-knee pain when attempting to force pronation when walking (I walk about 2 miles a day). Initially I thought it was from squatting with orthotics, but (after watching your video), now I think it's from forcing pronation while walking. I'm going to 'walk naturally' for a few days (and lay off the squats) and see if that helps my knee pain.
liking the more frequent uploads! For Single Leg RDL or Pistol Squat, do you internally rotate your femur or externally rotate it?
I feel comfortable, slightly internal.
thank you my guy, well explain
Happy to help
This is the first time I hear about the wide feet bubble. I'm glad to be part of it. Motivating video!
Yes!! I really need climbing shoes, that work for my flat and super wide feet 😢
Great video. I love your intelligent breakdown of these concepts. Veryinteresting. Andnow I am going tohave a look at your permaculture videos too. New subscriber!
Thanks. I have unlisted those videos, I hope to do some updated videos.
@@GrownandHealthy ah, that explains why I didn't see them!
Thank you so much for your valuable content. It's opening our minds to something we have never thought about. Our very athletic and active 11 year has flat feet, an accessory navicular in one foot that is tender and really bothers him to the touch. In addition, he is going through Osgood-Schlatter. About halfway through a basketball game or practice, he's limping and we keep going through the cycle. We're not really sure where to start in terms of fixing things. The thought was first to do custom insoles and then see...until we found your content. However, we're not sure where to start first at this point. Additionally, I'm wondering if the feet issue correlates with the O-S. Would zero-drop shoes help him at this point or should we focus on something more foundational? Thank you so much!
Thanks for watching.
I can't give medical advice, and You should consult your doctor.
I personally found benefit from walking barefoot, as much as possible.
It allowed my to recieve the sensory input needed to adjust my mechanics.
Zero drop worked great for me, but a thin, flexible sole, with a toe box wider than the foot, is my preference.
Also, for issues with the knee, you can look at "kneesovertoesguy" (on youtube), some of his exercises, like the "reverse sled" are excellent for knee issues.
I had O-S in my teenage yeaes and fwiw wearing knee straps provided great relief (i ised to wrap entire knee with pre wrap then roll it up). Its a band aid I'm sure but it was a game changer when I found it.
Apparently anterior pelvic tilt has something do with flat feet
I love this guy:)
It's a great video! I have problems with my knee caps ( it dislocates itself from time to time) and I always thought that it was caused because I had bad knees or whatever. I started doing kneesovertoes exercises and it helped a little bit but recently, I've started doing short foot exercises and I was shocked about how much my feet affect my knees when I create an arch on my own. I'm trying to walk while doing short foot now. It hurts a little but I can tell that my feet are getting used to it. My feet hurt like hell because I'm still wearing conventional shoes instead of barefoot ones. It's a shame that there's no way to find a cheap version of barefoot shoes. Do you think that wearing barefoot shoes will solve my foot pain that's caused by doing short foot on daily walks?
I just reviewed the Whitins, @$40, they are a good buy...be careful, there is a wide version, listed totally as a different item..make sure "Wide" is in the listing and sizes.
wide shoes vs footshaped shoes. I wear the: Marugo sport jog 2. I must say they are the best alternate boxing shoes up to this date
I feel your wide foot pain. I had a couple years of blowing out the sides of my shoes within a couple months of buying them. I changed my tying and lacing habits and it seems to have helped a bit.
are you still blowing out barefoot shoes? there are some pretty wide brands out there if so
@@Demon09-_- I'm still in "traditional" shoes. I've just started on this path because my son has flat feet and i want an actual fix. My next pair will defiantly get me started on the barefoot path.
@@bluffsreach3666 splay shoes has some more trendy style shoe design. They have 3 color options on their freestyle on sale at the moment. They are not ultra thin but still are 6.5mm soles in adult size.
@@Demon09-_- I’ll have to keep them in mind. Thank you
@@bluffsreach3666 they are great kids shoes these days it's what I gifted my two younger brothers with
Love the channel man. Been using correct toes for a 5 months now. Football cleats hurt my feet and I would always leave the field with a limp. I would have to tape an artificial arch to play because I lost all explosion in my right foot without that arch tape. I’ve been trying to fix it and you’ve been helping a ton. My right foot is a lot flatter than my right and I only really have the problem on that foot. I have reason to believe this led me to a meniscus repair about a year ago. The main pain I have is on the upper inner part where the foot meets the ankle. Do you have any recommendations?
Also the calf muscle, mainly the soleus, is almost unusable on my right side. It’s very strange. No matter what I do, I can never truly get it to fire. Any information you may know is greatly appreciated!
What shoes do you recommend for flat feet, I get back pain and knee pain.
Please i need help, i have flat feets and its so bad that I am thinking about the surgery but i am afraid and also they don't do it here where i live, pls
The whole concept of not allowing your knees go over your toes while squatting was always bizarre to me. It's natural and when I squat it's always showed the best results.
Thank you for another wonderful video!
Thanks for watching!
I severely limited my physical (and some mental) development following these theories.
I have developed this channel to counter this narrative of blind acceptance.
What about knocking knees or outward feet when standing straight? What they say pigeon toed??
Careful, I attribute much of my gait dysfunction to inline skating … and ballet and taekwon do, but skating messed me up bad!
Like me with swimming...point your toes! LOL
Thanks.. they are already killing my feet..But , I'll try it for a few more months, to see.
Hi, I have a slight arch in my foot but it tends to flatten out when I squat, is that normal
Hey man, I really appreciate this video. I just wanted to ask, how do you recommend I fix my left leg which is always over pronating my feet point outwards the bone that connects my foot to my knee is curved and whenever I did intense training on the soccer pitch i'd always develop hip pain on my left side. My bones have become big and strong in this unnatural position how long do you think a fix would take.
Bone growth, is a matter for a physician...
If it just bad posture (alignment issues) the right exercises would show benefit within 3 mths, on a 3 day schedule
Quick question. I have been having gait issues for a while now. I am now thinking it is related to my hips(TFL, hip flexors, glutes, etc) Could tightness or weakness in any of these areas cause over pronation?
This video was just what I was looking for. I'm convinced the arch in my left foot particularly has fallen over the years, maybe from my shoe on that foot being tighter (my left foot is a little longer than my right). My ankle mobility on this foot is not as good as my right (wall test, like 1-1.5" away). My meniscus on this same leg has torn medially, with no sudden incident either. I also have very tight IT band on this leg, quads/hams, and especially glutes/piriformis. Actually, the problems go even further upstream with my lower back and even lats/mid-back
Do you think this could all be caused by lack of strength in my left foot? Or is it the other way around, with perhaps a pinched nerve in my back or glutes? I'm doing everything I can regardless, to try and fix it all. Only just realized I should be training my soleus as well as gastroc, so I probably have inbalance there too. My physio noticed my left calf is smaller than the right. Any help much appreciated! And subscribed.
Yes, the disparity in size is a clue to a preferred plant/stance.. I would focus on balancing the asymmetry, some cases may stem more from the hips.
@@GrownandHealthy Thanks!
Have you tried the blackboard ? Considering buying & would love to see a review.
I have heard about it.. I have made something similar (no linkage between the boards), from items at Home Depot, if you are interested in making one, I can post the video.
@@GrownandHealthy would appreciate it. My only reservation has been the price. 150$ for a few pieces of wood seems steep.
Flip flops birkenstock helps for alignment your feet... And exercises and stretch helps to build your arch...
two thing:
i was standing half hour back agains wallweght on heel and then i realised that i could feel whit angle my heel liked to be on ground.. sadly little flad feed i had..
sekund, i found way to streach big toe spread.. imagin climping up round pole with the pole between the big toes and the other, just sitting holing up and aplying pressure on the feets :)
Nice work!
For some people it's actually possible to fix flat feet naturally by training their tongue in addition to feets training and wearing postural orthotics (not the regular ones). Results starts to be visible after 6 months of training and after 2 years you can reach full normal potential. A chiropractor specialized in posturology (not the regular ones) may detect and help you if you have that condition.
what's pronation
When I was 13 yr old I started having problems with my knee, it dislocated each time more and more frecuently. Now that Im 22 I realize that my flat feet is what caused the problems on my knees. I am trying to create an arch on both feet and I am having some results. Also I am going to the gym to put some mass on the quads and glutes to avoid more problems. Any recommendations sir?
Keep up the great content 💪🏼
You're doing the smartest things one can do
@@roy6419 Thanks sir 🙏
Great video, what are your thoughts on a stiff big toe with limited range of motion? I’ve worn barefoot shoes for years but never addressed my foot problems. Now suffer with sore feet all the time.
Thanks!
Limited in all directions? Or just one?
@@GrownandHealthy thanks for the reply, limited in the flexing when walking so mainly one direction. Didn’t realise for many years that my big (great) toes had limited range of motion and my foot adapted and I’d walk sort of around the big toe and use the smaller toes. When I got into using vivobarefoot shoes a lot of their info stressed how important the big toe is.
@@chrisuk1541 If you are external rotating your feet around the stiffness of the toe, it will get worse.
Internally rotate the foot slightly and practice these..ruclips.net/video/lndtHEllu8Y/видео.html
@@GrownandHealthy thank you so much. Your very good. Will try this
How a can few repetition of this exercises restore feet arch which is shaped by thens of thousends steps a day?
That, detective, is the right question
Thanks for this. For the past 3 years I've been wearing 'barefoot shoes' exclusively. I would highly recommend them. But, as you intimated, it's so idiosyncratic.
Thanks for watching! The level of freedom, makes it near impossible, for me to wear conventional shoes.
Hi! I’ve bought my first pair recently, but do you wear them when walking on concrete as well? I’ve read somewhere they might worsen your flat feet because we’re not made to walk on concrete with bare feet and now I’m too scared 😅😂
So yes lucky me, I’ve had knees that have been dislocating since childhood and my first major surgery was because my knee went out. I fell down stairs and ripped everything out laterally (to the outside side). The surgeries really sucked and I ended up with 2 more, a year apart each subsequent time. They did not fix my issues. Sadly I also had no foot arches either side, started developing bunions in my 20’s. I’ve had a total of 8 knee surgeries and 3 back surgeries primarily for a pars planar and facet joint fracture at l5-s1 on the left which along with radio frequency ablation to nerves took care of severe pain on the left hip/buttocks region but not on the right despite having it done x 2. I’m also hyper extended on my elbows and I can bend my thumbs back to my wrist.
So - after 35 years running my ever living ass off ranging from 8 hours to 16 hours, I had to stop working as a nurse despite my children still needing some assistance with college. They’re in their mid to late 20’s now so they’ll get by though as a single mom, I do feel bad. I’m waiting for Tennessee to determine that after working all these years that I’m a legit case for disability which I am. And as soon as I can, the podiatrist is the first doctor I’ll be seeing because as soon as he or she gets a look at my sad, scary looking feet, they’ll be scheduling me for surgery stat! Granted I understand they can do the flat foot fix in office which would be awesome!
Best of luck to all with crappy joints like me!
If my abductor hallucis muscle is really round and thick, is that a good or bad thing?
I wouldn't complain, unless there is pain. If your Ankle everts (Heel is lateral to the ankle) from the rear viewpoint, that would be an issue.
Man I have wide feet too. Nothing really fits right. Work boots have always made my feet hurt, though luckily I don't need to wear them much. Otherwise I either wear black water moccasins or sandals.
Best barefoot shoes for baseball?
So do you really think surgery is a waste a time and money?
Can i correct flat feet if i have poor biomechanics and all my weight is going on my heels
Correcting this is based upon range of motion and your mechanics.
I have flat feet. I am only 23. I have been doing exercises to try to correct the arch. I’m worried it’ll never go back to how it was. Any suggestions?
They were normal (controllable) before? What happened?
@@GrownandHealthy I jumped on a foam box at the gym too many times and it must’ve got shaped differently.
Sorry for the visual not But that is ok 😎
I have absolutely no pain. I just want my feet to look cute in flat sandals 😅
i was devastaded, when i wanted to join the military and they said even tho its not that severe, i cannot join the army because i have a collapsed arch. been trying to fix it my whike life, nothing works.
ps: never let your babies/toddlers sit in that awkward W posture. my doc said thats the reason for flat feet.
Where are those links in description that you mentioned you'll link :)
I amended the description, the link is at the top of the description.
@@GrownandHealthy Thank you :)
As an extremely flat footed person, due to childhood obesity, no amount of sport and running or wrestling corrected my feet as we had so little knowledge of the basic exercises needed to regain foot mobility. You can brute force so much athletics with terrible biomechanics but of course there's no longevity. My first podiatrist gave me some rigid inserts at 10 years old, but they were useless for sports. It almost feels like you're born with flat feet but that's not true, a lifestyle allows them to become this way. In the end it was just knowledge, and discovering how malleable the body is.
Me and my siblings all were born with flat feet. Inherited from our mother.
Double jointed is incorrect. No one is double jointed... joint laxity or hyper mobility is the correct term.👍🏻😀
I was born with flat feet and so was my dad. I have zero balance with yoga poses and would really like to know if that has anything to do with my lack of arches, so I can stop torturing myself with useless exercises. 🥺
I guess it depends on how “severe” your flat feet are, your feet are your foundation, if they’re not standing right it’ll affect your knees which will affect your hips, back and balance in general
I’m no professional at all by the way lol, just speaking from experience since I did kung fu and had the same problem as you did with balance, when I started fixing my flat feet (they’re not completely healed but I can control the position now) my balance got better
Your feet look graceful!
Thank you.
5:30
Yo we got the same feet.
I have flat feet since my birth
But i have no physical problems with my flat feet, but i want to solve my flat feet problem
Some people are born with flat feet and it’s completely natural and does not need to be fixed. Don’t let people with arches convince you that what you were born with is problematic.
Flat foot came from calcaneus, it's too small. One of solution is put something soft material under the heel in your shoes.
Holy shit you're over 40?!?!?
Bro wtf you said your over 40...defo don't look it
You don't have flat feet dude or a flat feet bone structure you just have weak arched muscle, I would know because I have them; stop telling lies on RUclips.
🥱
Should flat feet people wear insoles ?
omg how are you such a daddy 😭
Hi Grown and Healthy. I'm so glad to have found your channel. It's helping me rethink what I can do to support my flat feet. I have a question though, I developed something called Mortons Neuroma, a sort of pinched nerve. I'm unsure how to correct and strengthen my left foot without further inflaming the issue. I wonder if you have any thoughts about this. Thank you!
Thanks for watching!
I had that issue for a while, mine dissappear once I started to wear barefoot shoes..
Also extension and flexion of the Toes are imperative. Also wear Toe spreaders for a few weeks to allow the toes to into these positions, while spread apart.
I will have a video on Toe Extension/Flexion in a future video on the windlass mechanism.
@@GrownandHealthy Thank you for replying! I'm learning more now that loading and strengthening is the true/lasting way to get rid of pain. But your channel is the most comprehensive in that theory related to foot health that I've seen. Your channel is a gem. I look forward to your new videos and combing through your old ones. Keep it up! It's well appreciated.
I think I have the same thing