The Forgotten Arches
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- เผยแพร่เมื่อ 2 ก.พ. 2023
- Did you know that your Feet have 3 Arches?!
While the Medial Arch takes most of the attention, the other two are just as important.
In this video I explain the Arches and the functions that The Transverse Arch, in particular, plays in your gait cycle and Foot strength.
This knowledge will help you become more aware of you patterns and give you insight to proper walking technique for pain free movement.
Do you have Flat Feet? Want to fix them?
👣Take a look at my Foot Freedom program here:
Do you have a Duck Walk? Would you like to walk effortlessly and Pain Free?!?
👣Take a look at my Walking Program here:
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Consult your Healthcare professional before using any workout suggestions from Grown and Healthy LLC.. Any exercise program may result in injury which may include but is not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of overexertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack or death to reduce the risk of injury, before beginning this or any exercise program. Please consult a healthcare. Provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. © All Rights Reserved - แนวปฏิบัติและการใช้ชีวิต
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After 14 ankle surgeries and a total ankle replacement, FINALLY… you sir have been teaching me not only how to walk correctly and strengthen my isometric muscles for better alignment and balance, but also how the biometrics and mechanics REALLY work. I have learned so much and my entire body is on the mend thanks to you!
❤ Jimmy
I'm glad you found them helpful!
Yo our guy is back!
My Laptop was on life support.
As a personal trainer, your videos are very helpful to me. Thanks!
No problem. Thanks for watching.
I've had foot pain for years since I started looking at your videos and becoming more conscious of my walking. After a couple years in the tropics going barefoot, I have to say that all pain has virtually disappeared, save for pain from going heavy on calf raises. Your ideas have even helped with my calf raise form. Thank you.
That is great!
Those roads can be challenging. However, that is how I learned to walk in this manner
Greetings, can you do an in depth video on how to properly walk up and down stairs?
Just incredible detail and such knowledge. Thank you Grown and Healthy!
Thankful for you. Wife asked, and within minutes we were gifted your answer. Used by God to heal thank God for you.
I'm glad to help!
I love the way you teach, I learn so much from your videos!
Thanks! I'm glad you find them helpful.
Bless you for this info!
After switching to barefoot shoes full-time, I find that walking backwards is much easier
All movements will become easier. I will show why in future videos.
You are a great teacher! Thank you so much for sharing your knowledge in a way a layperson can understand. So helpful!
Thank you.
Thank you for your fantastic coaching ! I have been walking forefoot style for 3 months the first 6 weeks I had to keep remembering to do it but now it is instinctual and a hip problem that plagued me for 30 years is healed Thank you and Bless you Glyn Australia
Wonderful! I'm glad you found it helpful!
Thank you for this video and the exercises. I've just watched a couple of your other ones before this one and it's making so much sense.
This is some awesome and thorough information here
Duuude, this is the best video on TH-cam regarding the transverse arch. I got sick and tired of the corns I was getting under my 4th metatarsal so I took the matter into my own hands. I'm doing a combo of isometrics exercises on a small ball, Im rolling the fascia, Im mobilsing the whole foot using various exercises, but that last exercise to activate the transverse arch you have shown is hands down the best thing to restore the arch. Only after a couple of reps I can feet the metatarsal are back to their place. Im also wondering how I can combine the activation of the arch with loading of the arch, for example with a small 8 kg kettlebell. I have also bought the PedesPocket tool and toe spreaders from MyFoot Function but still waiting for it to come. Thank you so much for this video. I had this issue of collapsed transverse arches since 2017, but only now with an ecology of practices I can feel the arch is coming back! This video is GOLD! Thank you for putting the time to make it.
man this channel is underrated
Thanks!
Merci beaucoup
This is applicable to hyperarch fascia training exercises 🤩
Thanks so much for this video, I've been thinking about the foot arch lately and I was roughly aware the body can store energy from landing, thanks for laying it out in a comprehensive way. That's a really good point about the wider shoes at the heel trying to compensate for the front of the foot.
Thanks. I'm glad you found it helpful.
Awesome video! Going to try these tips out. I would love your thoughts on what I've been experiencing if you have a moment. I switched from conventional shoes to altra rivera 2 in September. Prior to this I always had heel aching pain when standing and walking. It got a little bit better before getting the altras in when I was stretching my calves out and it got a lot better with the altras. I still get some heel pain but it is not all the time like it was for a decade for me. However, now I have new pains in my lateral arches and a little bit near the medial arch mostly when walking in my altras. It also hurts when I apply firm pressure to massage, it is sore. Coming from conventional shoes, the Riveras don't feel extremely thick in cushioning to me. But I wonder if the type of cushion that it is is too soft? Like there's too much give and makes my feet sink in them. But I also always struggled with trying other zero drop shoes before getting my altras that were too firm or too thin (shamma trailstar omega were too hard, bedrocks had a little squish to them but were maybe too thin for me at the time that I tried these). I am not sure about when I'm walking but it looks like I'm pronating just when I'm standing. I believe I naturally walk with a midfoot strike when walking around the house barefoot, but in shoes it feels a lot different. I'm scared to try true barefoot shoes especially since when I am out and about walking, it's on mostly concrete surfaces. I'm not sure if you have any shoe recommendations or some other exercise recommendations, but I would also just love your insight on this issue.
Zero drop shoes are a step in the right direction, but Barefoot shoes are the best, you can use insoles to aid your transition.
Narrowness of conventional shoes is as bad as the raised heel.
Landing right in the "midfoot" especially wearing a narrow shoe can aggravate the 5th Tuberosity ( a little ridge that you will feel along the outside edge)
Hitting this or resting will instinctively cause that person to pronate to relieve the pressure.
Use toe spreaders exercise using Wheaton's arch reset to strengthen the arches and one can progress to beyond bodyweight and work the big toe separately from the smaller toes notice the vascularity of the top of the foot
No
I'll take a look at that.
Yes, Vascularity of the top of the foot is an indicator of good foot health.
@@GrownandHealthy also strength
@@andrewhall6695 I searched for it online, but didn't find it.
Thoughts on GOATA? Personally I like it, and I find that it makes a lot of sense with your ways as well.
They seem able to determine what proper movement should look like. But I have only seen youtube videos of their methods.
I think they may be withholding more info for their programs, which I could understand.
Without going through their program, I could not give a conclusive answer.
Very interesting. I have what seems to be a very slight Morton’s neuroma on one foot. No pain but a slight fizzing sensation or occasionally electric shock between the third and fourth metatarsals on the “knuckle” of my left foot. I can feel the joint compress and “twang” the ligament/nerve occasionally. Toe spacers help but I’ve been searching for an exercise to strengthen the transverse arch. I’ll try the ball rolling. Are there any other exercises I can do?
Respect and thank you 🙏brother for the research and information u share with us. I am transitioning to fore foot landing and I am using bare foot shoes credit goes to u, Fore foot landing has helped me to gain proper tongue posture (Mewing by Dr mike mew) which I was already practising before the transition
I'm glad you found it helpful.
The balance of the Neck and Jaw has been affected by the change in our center of gravity, stemming from heeled shoes and Heel overstriding, jutting the Neck forward to counter balance.
I got splayed feet, fallen transverse arches which have resultet in tailor bunions and maybe small amount of neuromas. My toe knuckles are more pronounced. Would these exercises help to restore "lift" the transverse arches?
I have been wearing barefoot shoes and toe correctors and watching your videos. My heel is very thick and sticks out vertically more than my forefoot so forefoot striking is difficult even when I take smaller steps. I will keep watching your videos. But any direct recommendations are appreciated.
Can't find the link to your foot freedom program?
Thank you very much as always interesting! Advertise your channel in Israel
Thanks.
Which barefoot shoe would you recommend for fast 10k runs on concrete/asphalt?
Vibram KSO EVO, with Socks.
Hello, could you do a review on feiyue shoes? They are made in China and are favored among monks. They seem to be minimalist. Also I think I heard you say in another video that you do boxing, I also do boxing and I do cross country; what shoe would you recommend for boxing training that would also be suitable for running?
I have already, it is in my shoes playlist.
For Boxing wrestling... Asics Snapdown 2, also in the playlist.
@@GrownandHealthy how thick do you think the sole of a barefoot shoe should be? I use the Spenco rx soles in my shoes(the soles are flat and 2 mm thick) and I was wondering if for running I should get run619 soles which are 6 mm thick. So far I’ve been using the 2 mm soles for running and they feel fine.
@@signaturerush As thin as you can manage. Flexibility of the sole is impeded with increased thickness.
Does this fix flat feet too
Yes
Lately Ive been having pain in the left foot, where the transverse and the lateral arches meet. I dont know what could be causing this cuz Ive been wearing barefoot shoes for a year now and Ive studied your walking videos so Id say Im doing it the proper way. Any idea of what could be causing this ache?
It could be many things... From algnment, to tightness ( lack of functionality). This is the same footstrike as running.
If you can run without this pain, then it is your alignment/form.
@@GrownandHealthy Great, thanks man! Ill check if it hurts running
How long can you run on concrete/asphalt in barefoot shoes? Is it possible to run 50k on artificial surfaces in barefoot shoes without compromising joint health?
I don't run long distances, the most would be a mile.
I mostly sprint/walk.
Many have ran barefoot for 5k's to Ultramarathons.
Joint health is a confluence of Nutrition, Inflammation and Posture.
You prefer these shoes over the xero's?
Which ones, the Red shoes?
@Grown and Healthy over the black xero you did in your video. I plan on getting some barefoot shoes (and use ur link if you have it) and buy the toespacer band kit since. So just was wondering if you prefer other barefoot shoes over xeros. Appreciate it a lot.
@@karxx0007 I prefer Xero's, my favorite has been the Zelen.
But my favorite Barefoot shoe is the Vibram KSO EVO, but the fit is a challenge for some feet.
in standing posture it is told to put 2/3rd of our body weight on heels, is it correct? or we should keep it evenly on forefoot too(as they tell to keep on heels to get a more efficient heel strike which we obviously dont wanna do in barefoot walking) ?can you do a video on right standing posture, like also covering the problem of rib flare and ribs not stacked over hips bcz of that cue of shoulders back and down,what can be a better cue than that?
Don't listen to unnatural cues...
This leads to an arbitrary position and the cause of everyones poor posture.
Ill explain it as best as I can in future videos.
But I need to explain breathing as a prerequisite.
@@GrownandHealthy oh yes yes ,breathing!! I would love to see a video by u on it!! Will be waitin.. Keep the content flowing!
Your thoughts? I try to run like I'm hunting on the Savannah with my eyes on the horizon. Sometimes I practice throwing my imaginary spear with both arms, alternating throws. I feel a sense of urgency like I'm chasing an wounded impala. I definitely feel the spear's weight while I'm running. I'm trying to tap into a primal state. The motivation to eat. I guess it's a really good reason to run ...
Why does a primal state have to involve violence?
I prefer to tap into the primal state of relaxed being in the present.