How To Fix Flat Feet - Why Most People Fail
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
- Article with more info and all exercises: www.conorharris.com/blog/how-...
New Foot, Ankle, & Knee Health Program (Lower Limb Foundations): www.conorharris.com/lower-lim...
0:00 A different perspective on flat feet
0:41 Pronation biomechanics
2:25 The root cause & necessary consideration
5:19 Testing for restrictions
5:42 Are flat feet a problem?
6:36 Step #1: The necessary step
7:19 Exercise #1: Ramp internal rotation stretch
9:31 Improving tibial internal rotation
9:45 Exercise #2: The “Un-Twister”
11:14 Step #2: Connect internal rotation with foot mechanics
11:44 Exercise #2: Re-teaching dorsiflexion & pronation
13:29 Shoewear considerations
13:40 Weight training & exercise considerations
![โอ้มายก๊อด! ไม่ถึงชั่วโมงหมดเป็นแสน 😅 [cc] แดนแพทตี้ SS2 | EP.42 |](http://i.ytimg.com/vi/OH2ShXfO6tA/mqdefault.jpg)
Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on ankle mobility: th-cam.com/video/JdT37Qo2wxk/w-d-xo.html - If you want more of a comprehensive approach, check out my Lower Limb Foundations program that is designed to help with issues exactly like this: www.conorharris.com/lower-limb-foundations
If an athlete doesn’t have any problems with his flat feet, would you still work on his flat feet or would you recommend to not do anything, to avoid breaking patterns or even increase a potential injury risk?
Thanks a lot in advance and great video 👌
Hi Conor, it seems that the foundation courses require a Coupon code to purchase, which I don’t know about. However I would really need your help get rid of my knee pain, what should I do about it😢
Good lord..it's amazing that any of us are able to walk..there are so many places things could go wrong!
The problem is modern lifestyle.
If we didn’t have large periods of time in our life where we sat down it would avoid a large portion of these problems.
Look at people’s feet who reside in Nation’s where they are always standing around and walking around in sandals.
I used to have this exact deformation of knees and feet. This normally comes with valgues forefoot and vares rearfoot and Hamstring as well as abs and peroneus workout helped a lot. You may not reverse the bended shin bone, but you get rid of that awful shifted forward hips and all the tightness in deep gluteal muscles.
Oh I was commenting, thanks for reminding me about tight and weak hamstrings. I'll create list of all my issues to work on. How did you manage it? Yesterday I had aha moment, that I looked on my legs and I realized that left leg which troubles me, it's shifted to the left at the knee, and ankle is heading inwards.
I'm going to therapy to start myself, but they don't say all the things which are bad and how it is connected. Maybe good to start with one thing and move forward but I'd gladly get scared so it keeps me motivated because everything is connected and everything is far from perfect 😅
What exactly was the involvement of the hamstrings? Was it the compensation of gluteal weakness combined with an anterior pelvic tilt? Or a compensation for a lack of tibial internal rotation?
So brilliantly explained, thank you so much! A torn meniscus has made walking difficult for me and I have noticed my leg bowing outwards and just the last couple of weeks my feet, both, have collapsed and I have swelling. You have explained so much, I truly appreciate it. I am a female senior longing to get out and walk on the beach again, impossible just now.
Fabulous content, writing, organization. Thank you as always.
Thank you my friend!
Amazing info, thanks!
Dear Teacher ! Wish you all the best ! :).
Tibial plateau fracture recovery and scoliosis this video has helped so micg
Dear Conor, please make a video on how to fix a hallux valgus ❤thanks a lot for your work!
Once again incredible information, but this time it's special since I tick all the boxes!
Thank you so much for sharing these article and video with us! ( BTW there's a typo "I and=>am usually not overly concerned with flat feet" and the image link "faulty due to pronation" is incorrect )
Great information ❤
This stuff is invaluable.
This is great. As a PT and having this issue you’ve given me some great treatments. Where is your practice located?
I had been searching for so long to know what my feet should present like during deeper squat movements as I have poor dorsiflexion/ankle mobility. Found you through instagram! You are amazing, thank you!
Did u fix it with the exercises
@@charbela.2238 did not do the exercises but now I pay attention to not let my foot arch go down. It improved a lot but is not automatic
Hi Conor, thank your for sharing this video. At 1:40 you talked about the eversion of the calcaneus that leads to pronation of the foot. In the video you showed the calcaneus moving in / medial. I wasn't sure if I had mixed up something or not as I believe that eversion means the calcaneus moves out / lateral. Thanks a bunch 🙏🏼
Rearfoot eversion (calcaneus going medially) + forefoot inversion = pronation 👍🏻
Thanks a lot. Would love to see a video about fixing high arches, as I do struggle with this issue
Good chanel!!! Is there a good book on this issue?
Great video Conor! I have flat feet but i dont have any issues, should i do exercises to improve the arch in my foot or should i just carry on as normal? I am active person going to the gym and running multiple times a week and never have any issues with my feet, knees, hips but i notice that my feet are very flat.
Hi Conor, do you have any videos of drills to create rear foot eversion and forefoot inversion? My left 1st meta tarsal feels too much pressure when I try to cue my medial heel contact.
Excellent video! Where did you get your model of the foot from?
Thank you!
Hello Conor, thank you for this video full of helpful information
I have a question. Is there anything biomechanically bad about having flat feet while in the standing position?
I have passable arches with knees bent in an athletic position, which allows me to play sports fine, but very little arch when standing
In theory, isn’t having flat feet when standing better for balance and ground feel, since more of your feet are in contact with the ground?
Or is having flat feet while standing an indication that my body is out of balance somewhere?
I have congenital flat feet. Was no problem until back pain began some 10 yrs ago. Despite prescribed custom orthotics, I had a vertebra fracture L5. Docs are calling it a compression fracture associated with osteoporosis.
Your video has confirmed my suspicions that pronated feet have been the problem all along. Have pain all up the kinetic chain. Should next step be a podiatrist as no amount of pt has helped so far?
Thanks for the Physiology lesson!
It’s hard for me to make sense of the suggestion that one could correct flat-footedness. It’s ultimately just genetics, as far as I can tell.
I think what you’re mostly suggesting here is ways to alleviate symptoms that flat-footedness may produce, which is great.
In my case, so fat at least, the only symptom I get from flat-footedness is it being hard to find shoes with sufficiently-flat soles, so that they don’t press on my would-be arch.
Hello! I have so much hip pain when I don't wear my insoles. Is there anyway to do an assessment with you? Not sure where to book an appointment! Thanks!
The tripod foot seems to be the basis of stability. Have you researched the affect of Morton's Foot (second metatarsal longer than big toe Metatarsal) on the ability to achieve the tripod stance? I have a Morton's foot and cannot achieve the tripod stance. I either stand heel plus big toe and second toe or heel plus second toe and little toe. Do you haave any suggestions for this? Thank you.
Can a restricted internal rotation be the case due to weak and tight external rotators? I am trying to link it with anterior pelvic tilt, but there seems to be the problem with external, rather than internal rotation. So is it about strengthening external rotators to counter APT or internal rotation to not compensate for it with APT??? Why do my external rotators are felt when stretching them compared if internal rotation seems to be the problem?
What if a person has lax ankle joints that causes them to roll inward? Is there any help without having to go the orthotic route?
Can bowlegs fix? Please answer me,thank you.
Does having total hip replacement contribute to having flat feet? Cause I noticed I couldn't do the "test for restriction", my knees wouldn't move the opposite direction, like it was locked or something. And I have anterior pelvic tilt btw
what's your opinion on zero-drop/barefoot shoes for flat feet
Conor, can you please let me know if this would apply to someone with posterior tibial tendonitis? Can this be cured? I was told that it is a progressive disease that I have, but I really hate the sound of that. Are you able to offer me any hope?
What if you're born with malalignment of the femurs/tibias? I find that many exercises that work for others tend to exacerbate my issues. When I strengthen or mobilize areas, other areas tend to try and compensate and then I end up with other issues.
Helpful... and I'm sure you've heard all this before... I do think the semantics of 'fix' might be misleading. If 'fix' is taken to mean that you can signficantly tighten the ligaments and/or tendons that support the arch with physiotherapeutic interventions... from the doctors I've talked to the impression I've got from them is likely you're not going to get much of that. If by 'fix' is meant that physiotherapeutic interventions can mitigate some of the adverse impacts of having fallen arches... yes, I believe that's true both from my own experience and from the views of the doctors I've had. The other criticism of physiotherapeutic interventions with fallen arches is if the patient lapses in the exercises prescribed that the patients leg and and foot likely will revert to some previous less functional state since no physiotherapeutic intervention will have a signifcant impact on tightening the ligaments and tendons that support the foot arch. I believe the argument here is that if this less functional state is, in fact, due to the loosening of the ligaments and tendons supporting the arch... leading to the fallen arches... then it's not difficult to see how the foot and leg might be expected to revert back to some less functional state. Of course, some have told me that (some) podiatrists just want to sell orthotics... low risk for some income. However, it doesn't appear that you're saying that footwear,... and orthotics... can not have a role to play in managing the adverse issues that can arise from fallen arches which might imply you don't entirely disagree with some of these views that I've heard from doctors. I guess like all things in life... there's more than one view on any issue, and typically many of those views have some degree of soundness.
There's one extremely important clarification I should make here... I've been advised by every doctor I've seen that surgery(ies; there's more than one) to rebuild, repair,... the foot arch are very risky. One doctor said to me that surgery could just as easily make things worse in all one's best efforts to make things better. He said feet are very complicated mechanisms and any change made in the foot can be multipled going up the kinetic chain to the knee, hips, and back. It's not an option which has ever been indicated for me. I don't want to give the impression that I believe that surgery(ies) for the foot arch should be considered lightly. I agree that one should attempt to manage the issues of fallen arches doing everything else first. I, for one, would only seriously consider surgery if like I coudn't walk.
What shoe wear do u suggest
So this can't be called a Genu Varum?????? I grew up my whole life thinking I have a slight genu varum but it turns out it's due to my pelvis being tileted.... GOSH sooooooooo many physios, chiropractors, GPs.... no one could see the chain of events that leads to this issue.
THANK YOU CONOR ! 😍😍😍😍😍😍
Can those Tibias be fixed eventually somehow to rotate inside and be less outward or that is irreversible but the rest can be improved ?
Do you think custom made orthotics for feet are helpful? I have been working on my internal rotation and while I've been successful at that, I've now developed IT band pain in the same knee. I'm wondering if my custom orthotics are inhibiting my natural foot movement while walking.
How have you been working your IR? Do you tend towards a posteriorly tilted pelvis, SI joint flaring, and hip ER bias? This would also generally lead to foot pronation as a compensation pattern.
If you’re interested in customize, gonna thought IX reach out to “the orthotic group” to find a practitioner in your area that has the gate skin analysis, which is a functional assessment of foot function during gait. Quite revealing to say the least.
Düz ayak icin hangi egzersiz en iyi sonucu verir?
How to get your help?
can you do one for high arhces?
Thanks so much…..this is a great video. I will have to listen to it a hundred times to understand the professional lingo. I don’t mind. The best part of this video was 3:36. It opened up my understanding. I worked really hard in my mirror to tilt that pelvis.. A lot of times people talk to people with flat feet and limitations and don’t understand our distorted perception or our limitations. To us it looks like we are doing what you say, it’s “our normal”. If that makes any sense. Some of us already think we are tilting. What I think is working for me after watching your video is I twist my hips out or turn my hips bones out, like a duck. I’ve heard of people suggesting to walk like a duck. We think that means turn your feet out, but after listening to you it means turning the hips out. When I do this my feet do not turn out. It feels like I’m doing a 90degre turn in my hip, but the perception is false because when I look at my shadow I’m walking straight.tmi I’m just excited. I’m doing the exercises too. Thanks young Man. Keep on doing what you do.
Very technical, I love it but need therapy to do it
I have that bow leg pattern at 05:10, how do I correct it? If I can at all?
How can I assess if I have an internally or externally rotated tibia? I have pain on the inside of my knee.
Just a guess but google for the sartorius muscle and try foam rolling it. Obviously can’t give a diagnosis over the internet but often times pain on the inside is caused by a hypertonic sartorius. This is not a long term fix as it doesn’t adress the root of the problem but hope it helps anyway
Pain in the inside of the knee can be from excessive tensions of the lateral LE myofascia--lateral quads, hamstrings, and iliotibial bands--> even up into the hip ERS and lower back fascia. Likely you have external rotation bias in your pelvis/LE and a compensatory IR bias at your lower leg.
Had a question. What pattern would typically be associated with a tight right neck, more defined left jawline high left hip, and slight APT
If your left hip is high, your torso (head as well) will generally side bend over your left side to balance out. That would likely lead to increased tone in the left upper traps and scalenes/digastrics. The right side of the neck would be pulling back against this, and there would likely be significant tension and pain in the right side of the neck.
Nola Petrucelly so what do I address? Start with the hips?
@@et5740 yes. It could be that you have a tight left quadratus lumborum. That will often pull the pelvis up. You can do a QL activation and then follow it with a stretch to get it to fully release. If that is the "driver" of your postural anomaly, then you should see a different right away in your neck/jaw.
Nola Petrucelly appreciate it
@@et5740 You're so welcome. Let me know if it helps!!
Can this help achild with pronation
If an athlete doesn’t have any problems with his flat feet, would you still work on his flat feet or would you recommend to not do anything, to avoid breaking patterns or even increase a potential injury risk?
Thanks a lot in advance and great video 👌
Just get your feet stronger, IMO, no conventional shoes, ever.
Flat feet are less athletic especially for sports where you need explosive movement like running and jumping. The arch acts like a spring to help propel you up and also as a dampener to decelerate you on the way down, which lowers injury risk. Therefore, it's definitely worth training if you want to perform the best in your sport.
Does this work for everyone? Or is this specific for LAIC people? Right higher arch than left.
This can work for everyone, but you may also want to do more specific exercises to your pattern before these drills.
What state are you located
You just described me!!!!
Why would I want to focus on IR of the hip if my femur is already Internally Rotated??
Any chance you know of someone in the Boston area who practices like yourself. I am in need of a top notch PT or someone to help get me back on track. It is very difficult to find someone, it is always the same cookie cutter exercises. I really need help. I have flexible flat feet with PTTD, misaligned ankles and weak glutes and piriformis muscles. My left foot has a bunion which causes instability. Please any help would be appreciated.
Are custom insoles actually good ? I have flat feet and the doctors recommend custom insoles
I have found that no insole at all has helped my flat feet most. Just a flat surface at the bottom of the shoe.
How about bowed leg? (O shape)
Lutfen turkcesinide dinlemek istiyorum . Yazili olarak bile yazmis olsaniz ingilizce ceviriden çevirip anlayabilirim
How a can few repetition of this exercises restore feet arch which is shaped by thens of thousends steps a day?
That is my viewpoint also , I am positive that some of these exercises make a change, but it takes a long time before the arch is restored
Location please?
Lots of flat feet are caused by Ehlers-Danlos syndrome, which is genetic. My feet are flat as pancakes, and I have Ehlers-Danlos. As a child, I wore corrective shoes and took ballet, which I got quite serious about. But my feet defeated me. And they got pretty strong doing ballet. All those releves on one foot are killer! And I got to the point where I could hold my arch up, briefly, but I could not walk that way. People with Ehlers-Danlos have faulty connective tissue. I asked a doctor once about why they never could fix them, and he said if they shortened that ligament or tendon or whatever it was, it would just stretch out again. My mother had a neck lift late in life -- her neck had gone all turkey neck in her forties, way too early -- and her neck stretched back out in about six months, which is typical for someone with Ehlers-Danlos. So, I'm not sure you can correct flat feet in someone like me, but I am always willing to try. Our tissues just stretch out. I have the hypermobile type of Ehlers-Danlos. Everything sags.
Interesting, at all my years of managing musculoskeletal injury as a PT and a chiropractor I’m embarrassed to admit I’ve never heard of this. Thank you for the heads up so I’m thinking if somebody has a turkey neck or saggy triceps and flat feet (pes planus) etc. might be a possible rule out
Actually, this is a relatively rare condition only found in one and 5000
High level athletes feet looking jacked, can also be due to their feet being forced into shoes that are not constructed in the shape of a foot
Get shoes that fit without interfering with the shape of your door, especially for style, let alone for performance
I was wondering whether this video was me and then it got to the first flexibility test and I have zero internal rotation on my left hip and my left foot is flat.
Conner, do you have a facility that I can come to? Long story short I need help, badly. I’ve got insurance and the drive To get better, I just need help untwisting everything in the right order. Long time MMA fighter with decades of muscle imbalances, now I am literally barely able to make it through the day. PLEASE, please help me.
I cannot get down on the floor. I have severe cartlidge loss in my knees. I will be stuck on the floor. Some of us are mobility challenged.
Sir I have My leg shorting problem
Landing in internal rotation causes the arch in the foot to collapse, so you want the arch of the foot to collapse? How does this fix flat feet?
My point in this video is that the arch collapsing is compensatory pronation as a means of finding missing internal rotation somewhere up the chain. Restoring that IR then re-educating more genuine pronation mechanics likely will lead to less potential movement restrictions and pain.
I’m going to play it again books to get a supply of old incorrect textbooks to use for PT
My 4 year old daughter is walking crossing her feet. This came from mom's womb position . Flat feet also . What should I do to correct her ?
Check the tightness of her abductors
F.... I started with APT, realized my hips are completely stiff, my overall posture sucks, feet is misaligned, that photo of a knee to the side and deformed bones, it's me, low back pain, nerve pinched down the fibula head, sitting at work, where to properly start? 😂
I'm learning to breathe, hold myself, use core muscles, now adding the leg and probably more hip. Shitty pandemic F, it sped up things.
👍👍
Hii r u Indian, can you share your insta id
Why you are not answering, everything cool?
2:00 2:25 9:00
I have flat feet. Two days ago, I just visited the best sports medicine doctor in my country. He showed me special exercises to fix my feet. There is none of them in this video. This calls into question your competence. Anyway, it would be good if people were responsible for their talks in TH-cam, because nowadays people publish a lot of wrong information on TH-cam. However, after discussing this with doctors, they say that 90%+ of the information on the internet is wrong. I just wanted to know your competence
You could say that most people fall flat
I find it very hard to follow your explanations.
The foot you have shown was clearly shaped by tight running shoes. I think it's a logical error to assume that collapsed, flat feet with hallux valgus like in the Foto, are physiological just because of the reason that he is a professional athlete.
That's like saying Elon musk is earning a lot of money, he drinks coffee in the morning too. Ergo if I drink coffee in the morning my earnings will rise too.
Am a huge fun,
Tum videolarinizi turkce dinlemek isterdim
Man you need to stop useing all these scientific names
just walk barefoot
Dude you are smart, but not clear.
Confusing video
Thank you!