When I realised that a flat foot distorts the line of the ankle, I started to stand and walk by pushing my ankel outwards, walking on the outside of my feet. I think this has helped a bit. If I relax my ankles I can feel they ate no longer used to the collapsed position. The problem with this is that now I am unable to put sufficient weight on the ball of my foot. My Arch is improving, but I need my big toe to drop closer to the ground.
Same for me too bro. I watched a video about barefoot running/walking and i found out that we should use our feet like a tripod. The ball of the foot, pinky and the big toe. I tried it and wow.. Gives you a nice balance, also it kinda improves your posture so i think i'm walking more upright and stable now. I think if you look up for the barefoot idea it might be helpful to you.
@@mustafayldz9540 I actually did progress a lot since writting this comment. I switched to fore foot walking. If I can sum it up in 4 points 1) The foot should hit the ground underbeath the hip. 2) The first part of your foot hitting the ground should be the forward outer part of the foot, which, the, is tge lowest part of the foot. The spreading out of the tiny bones in your foot is the first shock absorber. With 1) this will also ensure you knee is bent when your foot hits the ground, giving additional shock absorbtion. This also ensures that.... 3) Your feet face forward as you walk. When your feet are slightly sideways, it collapses the arch 4) Primary motion forward should comecfrom the buttocks and upper leg muscle of the rear leg. In the beginning, you can expect to be quite stiff, as you're properly using your leg muscles to absorb the shock, which in the past were never used, but its becomming almost normal to me now. I would say I perfected it yet, and walking long distance is still tiring, but it should get better over time. I think the fact that I try to walk 5km every workday of the week helped to get there sooner. Having done the change, I cantvswitch back anymore, feeling the impact of a heelstrike, even when wearing shoes, in chringe worthy.
@@mustafayldz9540 You mean, it _feels_ weird. I know. But the truth is, if _feels_ a lot weirder, than it looks. In fact, most people dont even notice. At the airport, I asked a friend if she noticed something about the way I walked, and she could'nt even figure out what I'm doing differently. I suggest you look at some youtube videos on how to do it right, there is some valuble content out there. Bob and Brad (the two most famous physical therapists on the internet in their opinion) has a video on this, but I learned the most from the Grown and Healthy channel.
🚫This video is intended for education and entertainment proposes only and not to be taken as medical or health advice. Always see a health professional for your healthcare requirements.
@@legendary_eman Hey Yaw, practice for 3-4 weeks and see if you can notice a change, if so keep working on them. Unfortunately some require orthotics as they find it too difficult to correct. I would advised you to check in with a podiatrist and chiropractor and get an opinion if you are struggling with it.
Thanks for your video,I do have a fallen arch and I am 64 years old.I play softball and it gets Really painful. I have went to a podiatrist and was diagnosed with heel spurs as well.I hope and pray your therapy will work thanks Jim
Hi Anne, not to sure I would need to check you, sounds like it could be some hip arthritis, or could be from the SI joint or a lumbar disc herniation. I’ll check you when I’m home :)
@@d2chiro hello I'm Ashan.i have flat feet too...I feel pain heel to head and eyes specially first steps when I walk in the morning from the bed....I lost my balance, strength,speed and power.. I'm a cricketer... now I can't do anything ..I don't sure about my career too... please what I need to do ???
Can you actually develop and train your arches to become raised from doing these exercises? Can your feet shrink a bit by doing them? Just in the same way they can get bigger when the arch flattens more
Amanda its really hard for sure. Just try to visualise your foot doing this action and eventually it will happen, we often lose this motor function and it can be a challenge to even get a small amount of movement to start, keep trying and it will work, it could take several weeks.
Good question, yes they will help if your pronating ankle is the cause of the inward knee position. However other factors that might influence this such as hip structure so could be worth having a physical exam to determine this.
I had ATFL tear in Feb. Still Have a bit of pain at certain angles. I have a pronation of +5 degrees in both feet too. To corrrect all these issues 1) are these excercises sufficent( specially ATFL tear pain , 2) how much time should I expect for a full recovery given I do these regularly ?
Hi Akhil, firstly don't irritate the tear with exercises, you might need to determine what grade the tear is so it would be really a great idea to go to your local physio and get specific rehab for this injury first and revisit these exercises at a later date. I see many dysfunctional ankles in clinic that weren't rehabilitated well after ligament strain. It is worth having a physical assessment. Your pronation will improve over many months of doing these exercises.
Hi Cal, sounds like you had a physio check it out and told you that you have a tear. Or was it identified via imaging (MRI). These could help as long as it’s not a complete rupture and the injury isn’t acute. If acute maybe stick with resting icing and gentle ankle movements to keep it mobile, then build the strengthening later as the swelling reduces.
I have no clue how he's able to do the 2nd exercise. I have a decent arch, his looks more extreme than mine. Anyway, I'm here bc I'm experiencing soreness from my big toe all the way to my heel. I do a lot of jump rope and burpees, but I'm not certain my soreness is from that. Anyone else can identify with soreness in that area, big toe to heel?
Hi, just stumbled across your video while looking at the subject. I have had flat feet since birth , ( now 67 years of age ) as a child I wore Startright shoes ( not fitted with a brace ) Obviously as time went on I would not wear such shoes and very little thought was given to my feet. As I got in to mid life I stated to seek help for painful arches. Prescribed from NHS custom inserts into my shoes. Very little information provide with regard to exercises strangely. I am currently waiting the results from ankle X-rays as I have been having pain issues for a year now in my ankle and metatarsals when walking. ( previous an active fell walker ) Suspecting x ray will highlight I have arthritic changes if nothing else. How successful could these exercises now make to resolving the flat feet issue but more important to me resolve the discomfort I am receiving ?
Hi Ray, so sorry to hear about your history. I would try the exercises but under the direction of a physio to assess whether certain movements are possible. Also you might find success in visiting a chiropractor. I manipulate the ankle and foot in multiple patients each day and it can be very successful in managing foot pain. Good luck with it.
I was told by my podiatrist that my left arch had fallen and my left subtalar joint is fixed. She offered no solutions except to live a limited lifestyle. Is'nt it possible to work on loosening the subtalar joint? I have orthotics but they haven't really supported my high arches as the old pair did. I will ex the arches as you show here but is possible to mobilize the subtalar joint?
Hi it sounds like your podiatrist may have identified tarsal coalition, it might be helpful to clarify this and then do some research on the issue so you can have a deeper understanding why you have been told to avoid certain activities (most likely ones that create a lot of pressure on the ankle). I would guess you had an x-ray to confirm this finding?
@@d2chiro No- which is why I question it. She visually evaluated my stance & left foot. But I also have had left hip abduction problem & she blew it off. I have seen many drs fail to connect problems . Chiropractors are the ONLY ones who seem to understand that. I am now walking with my left foot straightened. Muscles surrounding left knee were a little tight at first. Next day, no problem. Thats why I question a fixed joint being "unfixable" w/out surgery.
@@firechick561 Did you use exercises or any orthotic to straighten the foot. I'm not sure I understand what you mean? Yes its an unfortunate lack of basic understanding of the kinetic chain. Not really sure why this is overlooked so often.
@@d2chiro No, though I had been working on doing some arch strengthening ( medial arch) on my own before I saw her. I had plantar fasciatis in that foot as a nursing student (20 yrs ago) and received 2 cortisone injections that took care of the pain. Then was prescribed orthotics bc of my high arches. It wasnt until recently I felt that arch collapse.. I had been inactive for 2 years due to chronic bk pain & SI joint. That inactivity I think was the cause of the fixed joint- and my left foot angled out to the left. I could straighten it if I focused on it but it went to the left when I forgot to concentrate on it. Last summer I sought out a chiropracter and the manipulatikns helped many areas of weakness. So when I left her office that day, I was able to straighten the foot and just kept reminding myself to do so. That was a week ago.She built the arch up more bc I complained it wasn't supported enough. I'm sorry, I know this is complicated...but it was another chiropracter on youtube ( Dr. John Bergman) who explained about the kinetic chain & a bell went off! I could trace back the foot (& a knee injury) to the back pain, etc.
@@firechick561 yeah it’s a complicated issue no doubt about that. Sorry I meant kinematic chain! You should continue with your chiropractic treatment, it’s helped me a massive amount in my life so far, I get adjusted every couple of weeks and it just maintains the normal motion in my joints that get blocked from all the stress my body takes. Good luck with it.
Hi Joan thanks for the comment, this is standard rehab for pronating ankles/dropped arch/flat arch etc. If you are struggling with this and need one to one direction seek out a physio in your area for direction.
I don't think it is possible to create an arch through exercises, you will only get strong feet from the exercises that's all. It's either you have an arch or you dont. Period
This exercises aren't to create an arch that was never there tho. It's to put back in position an arch that use to exist and, for some reason, has since collapsed
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Your arch is beautiful man. I'm jealous haha
Thank you Sir 🔯 very easy exercises 👍 from India 🇮🇳
Finally a video worth my time
Agree
Excellent information, thanks.
I'll try these.....
the video is very helpful thank you. Can you complexify it a bit by addressing a collapsing arch with a painful bunion as well.
Great explanation and straightforward video, thank you!!
When I realised that a flat foot distorts the line of the ankle, I started to stand and walk by pushing my ankel outwards, walking on the outside of my feet. I think this has helped a bit. If I relax my ankles I can feel they ate no longer used to the collapsed position. The problem with this is that now I am unable to put sufficient weight on the ball of my foot. My Arch is improving, but I need my big toe to drop closer to the ground.
Same for me too bro. I watched a video about barefoot running/walking and i found out that we should use our feet like a tripod. The ball of the foot, pinky and the big toe. I tried it and wow.. Gives you a nice balance, also it kinda improves your posture so i think i'm walking more upright and stable now. I think if you look up for the barefoot idea it might be helpful to you.
@@mustafayldz9540 I actually did progress a lot since writting this comment. I switched to fore foot walking. If I can sum it up in 4 points
1) The foot should hit the ground underbeath the hip.
2) The first part of your foot hitting the ground should be the forward outer part of the foot, which, the, is tge lowest part of the foot. The spreading out of the tiny bones in your foot is the first shock absorber. With 1) this will also ensure you knee is bent when your foot hits the ground, giving additional shock absorbtion. This also ensures that....
3) Your feet face forward as you walk. When your feet are slightly sideways, it collapses the arch
4) Primary motion forward should comecfrom the buttocks and upper leg muscle of the rear leg.
In the beginning, you can expect to be quite stiff, as you're properly using your leg muscles to absorb the shock, which in the past were never used, but its becomming almost normal to me now. I would say I perfected it yet, and walking long distance is still tiring, but it should get better over time. I think the fact that I try to walk 5km every workday of the week helped to get there sooner. Having done the change, I cantvswitch back anymore, feeling the impact of a heelstrike, even when wearing shoes, in chringe worthy.
@@Hannodb1961 broo this sounda very logical, i'll definetly try. Thanks man
But bro this looks weird
@@mustafayldz9540 You mean, it _feels_ weird. I know. But the truth is, if _feels_ a lot weirder, than it looks. In fact, most people dont even notice. At the airport, I asked a friend if she noticed something about the way I walked, and she could'nt even figure out what I'm doing differently. I suggest you look at some youtube videos on how to do it right, there is some valuble content out there. Bob and Brad (the two most famous physical therapists on the internet in their opinion) has a video on this, but I learned the most from the Grown and Healthy channel.
Thank you!
🚫This video is intended for education and entertainment proposes only and not to be taken as medical or health advice. Always see a health professional for your healthcare requirements.
@David Sweeney Chiropractor does this actually work and how long does it take to see results?
@@legendary_eman Hey Yaw, practice for 3-4 weeks and see if you can notice a change, if so keep working on them. Unfortunately some require orthotics as they find it too difficult to correct. I would advised you to check in with a podiatrist and chiropractor and get an opinion if you are struggling with it.
@@d2chiro Ok, thank your response sir.
@@legendary_eman my pleasure, I hope it helps!
Thank you David.
Great video, will this help create an arch that was never there? Or will it only help recreate an arch that was there before? Thanks
Appreciated thanks
Thanks for your video,I do have a fallen arch and I am 64 years old.I play softball and it gets Really painful.
I have went to a podiatrist and was diagnosed with heel spurs as well.I hope and pray your therapy will work thanks Jim
Awesome! Thank you.
Thank you david so beneficial 🥰
Thanks ❤️
Great video, what about transverse arch collapse?
Hi Dr David will these exercises for the ankles help my hip as I have started to limp with my bad hip.
Anne
Hi Anne, not to sure I would need to check you, sounds like it could be some hip arthritis, or could be from the SI joint or a lumbar disc herniation. I’ll check you when I’m home :)
@@d2chiro hello I'm Ashan.i have flat feet too...I feel pain heel to head and eyes specially first steps when I walk in the morning from the bed....I lost my balance, strength,speed and power.. I'm a cricketer... now I can't do anything ..I don't sure about my career too... please what I need to do ???
@@ashanlakmal6560 if you are losing balance you might want to get that checked by medical doctor
Can you actually develop and train your arches to become raised from doing these exercises? Can your feet shrink a bit by doing them? Just in the same way they can get bigger when the arch flattens more
Hi David can I make exercise for pes planus with my innate pes planus?
Thanku you sir
Would you recommend transitioning to minimalist shoes for fallen arches?
I was just diagnosed with falling arches. Why did my doctor not tell me about exercises for this?
I cannot do the second one... tips?
Amanda its really hard for sure. Just try to visualise your foot doing this action and eventually it will happen, we often lose this motor function and it can be a challenge to even get a small amount of movement to start, keep trying and it will work, it could take several weeks.
Mine is caused by pregnancy & mild CP. Due to the CP, it seems like exercises cannot help.
Hi, my knees rotate inwards when my feet are pointing straight. Will doing these exercises help to make my feet and knees point in the same direction?
Good question, yes they will help if your pronating ankle is the cause of the inward knee position. However other factors that might influence this such as hip structure so could be worth having a physical exam to determine this.
i dont understand exercise 2 idk how to actually do that with my foot
Where do you even start with the small foot exercise if you don't seem to be able to move the foot at all without curling the toes?
Its actually quite difficult, just keep visualising the movement and it will come!
I had ATFL tear in Feb. Still Have a bit of pain at certain angles. I have a pronation of +5 degrees in both feet too. To corrrect all these issues 1) are these excercises sufficent( specially ATFL tear pain , 2) how much time should I expect for a full recovery given I do these regularly ?
Hi Akhil, firstly don't irritate the tear with exercises, you might need to determine what grade the tear is so it would be really a great idea to go to your local physio and get specific rehab for this injury first and revisit these exercises at a later date. I see many dysfunctional ankles in clinic that weren't rehabilitated well after ligament strain. It is worth having a physical assessment. Your pronation will improve over many months of doing these exercises.
Hi there, was diagnosed with a tibialis posterior tear caused by a blow to the foot - would you recommend these exercises to fix this
Hi Cal, sounds like you had a physio check it out and told you that you have a tear. Or was it identified via imaging (MRI). These could help as long as it’s not a complete rupture and the injury isn’t acute. If acute maybe stick with resting icing and gentle ankle movements to keep it mobile, then build the strengthening later as the swelling reduces.
@@d2chiro thank you very much !
What do you do if the tibialis Posterior tendon is ruptured?
I have no clue how he's able to do the 2nd exercise.
I have a decent arch, his looks more extreme than mine.
Anyway, I'm here bc I'm experiencing soreness from my big toe all the way to my heel.
I do a lot of jump rope and burpees, but I'm not certain my soreness is from that.
Anyone else can identify with soreness in that area, big toe to heel?
same, I can't do the second one. Maybe I just dont know how to control that part of my foot but it is impossible for me.
Fallen arch nd foot arch ..both are flat feet sole..
Can you still do this even you have pain caused because of flat feet
I have constant pain from flat feet but I'm trying my best to keep the exercises maybe one day the arch will form
Well I see only the sock, I don't see the movement of the toes or the arch. Thanks anyway
this instructor has very nice looking socked feet. Great arches. These foot exercises really paid off for him. I want my foot arch to be as nice.
Hi, just stumbled across your video while looking at the subject. I have had flat feet since birth , ( now 67 years of age ) as a child I wore Startright shoes ( not fitted with a brace ) Obviously as time went on I would not wear such shoes and very little thought was given to my feet. As I got in to mid life I stated to seek help for painful arches. Prescribed from NHS custom inserts into my shoes. Very little information provide with regard to exercises strangely. I am currently waiting the results from ankle X-rays as I have been having pain issues for a year now in my ankle and metatarsals when walking. ( previous an active fell walker ) Suspecting x ray will highlight I have arthritic changes if nothing else. How successful could these exercises now make to resolving the flat feet issue but more important to me resolve the discomfort I am receiving ?
Hi Ray, so sorry to hear about your history. I would try the exercises but under the direction of a physio to assess whether certain movements are possible. Also you might find success in visiting a chiropractor. I manipulate the ankle and foot in multiple patients each day and it can be very successful in managing foot pain. Good luck with it.
I like the Australian accent
White-crew-socked feet can be a treat :-P
yeah you got to love a white sock
@@d2chiro ...especially with a hot man's foot in it. :-P
ruclips.net/video/4AkQGjLl88I/видео.html
Right know can't even lift my foot up
Schön☺
why would anyone, after 3 months, not be able to regain control of their arch? surely anyone can do this given enough time and dedication??
I was told by my podiatrist that my left arch had fallen and my left subtalar joint is fixed. She offered no solutions except to live a limited lifestyle. Is'nt it possible to work on loosening the subtalar joint? I have orthotics but they haven't really supported my high arches as the old pair did. I will ex the arches as you show here but is possible to mobilize the subtalar joint?
Hi it sounds like your podiatrist may have identified tarsal coalition, it might be helpful to clarify this and then do some research on the issue so you can have a deeper understanding why you have been told to avoid certain activities (most likely ones that create a lot of pressure on the ankle). I would guess you had an x-ray to confirm this finding?
@@d2chiro No- which is why I question it. She visually evaluated my stance & left foot. But I also have had left hip abduction problem & she blew it off. I have seen many drs fail to connect problems . Chiropractors are the ONLY ones who seem to understand that. I am now walking with my left foot straightened. Muscles surrounding left knee were a little tight at first. Next day, no problem. Thats why I question a fixed joint being "unfixable" w/out surgery.
@@firechick561 Did you use exercises or any orthotic to straighten the foot. I'm not sure I understand what you mean? Yes its an unfortunate lack of basic understanding of the kinetic chain. Not really sure why this is overlooked so often.
@@d2chiro No, though I had been working on doing some arch strengthening ( medial arch) on my own before I saw her. I had plantar fasciatis in that foot as a nursing student (20 yrs ago) and received 2 cortisone injections that took care of the pain. Then was prescribed orthotics bc of my high arches. It wasnt until recently I felt that arch collapse.. I had been inactive for 2 years due to chronic bk pain & SI joint. That inactivity I think was the cause of the fixed joint- and my left foot angled out to the left. I could straighten it if I focused on it but it went to the left when I forgot to concentrate on it. Last summer I sought out a chiropracter and the manipulatikns helped many areas of weakness. So when I left her office that day, I was able to straighten the foot and just kept reminding myself to do so. That was a week ago.She built the arch up more bc I complained it wasn't supported enough. I'm sorry, I know this is complicated...but it was another chiropracter on youtube ( Dr. John Bergman) who explained about the kinetic chain & a bell went off! I could trace back the foot (& a knee injury) to the back pain, etc.
@@firechick561 yeah it’s a complicated issue no doubt about that. Sorry I meant kinematic chain! You should continue with your chiropractic treatment, it’s helped me a massive amount in my life so far, I get adjusted every couple of weeks and it just maintains the normal motion in my joints that get blocked from all the stress my body takes. Good luck with it.
Load of rubbish some people think their experts when their not
Hi Joan thanks for the comment, this is standard rehab for pronating ankles/dropped arch/flat arch etc. If you are struggling with this and need one to one direction seek out a physio in your area for direction.
Is he making Nike Publicity or what? I see only the white socks movements.
I don't think it is possible to create an arch through exercises, you will only get strong feet from the exercises that's all. It's either you have an arch or you dont. Period
This exercises aren't to create an arch that was never there tho.
It's to put back in position an arch that use to exist and, for some reason, has since collapsed
Well you can create an arch through excercise but ok