3 Critical Exercises for Pronated, Flat Feet (Causing Foot & Leg Pain?)
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- เผยแพร่เมื่อ 2 ต.ค. 2024
- "Famous" Physical Therapists Bob Schrupp and Brad Heineck present
3 Critical Exercises for Pronated, Flat Feet (Causing Foot & Leg Pain?)
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You can see it on the wall of this video and it is used to do one of the exercises. It is sold in packs of three. The Wall Anchor is available on Amazon
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That’s so weird, I’m flat footed and I’ve done that first exercise for years without even knowing it was an exercise. I just started doing it sometimes when my feet hurt because it felt good
Same, but more so rolling on to my outer ankles to alleviate pressure and pain of the lack of my arch and less of kind of flexing that arch and keeping the outer portion of my foot planted..
Their method makes a big difference
Yeah learned to do that when I went to physical therapy to treat my shin splints
Same😢
Same here ^_^
Was it just me, or didn't being flatfooted, seem like having to wear glasses, or having asthma? Just something you were born with?
But according to these guys, hell i just feel lazy or some shit..
I somehow feel they are a bunch of 20 years old trapped inside a 60 years old body
Hahahaha 😆🤣
16
Especially now uh days
12
That's how aging feels, it sucks
The exercise starts at 7:10.
Thanks
Thanks
Thanks
enjoyed every minute of it and listening to them interact added to their credibility.
Thanks fam
Bob and Brad
The tallest and shortest
Physical therapists
On the internet 😂❤
Thanks for the content you guys!
Good video but can't see too much with the black socks.
Jawann Jeffersom ... agree. He should take his socks off the
@@cpal2009 Would also cater for the foot fetish market, so double the audience. #alwaysthinking
Probably didn't clean the toe nails
Was just noticing that
@@ktkee7161 fuckin hell mate
“My wife gets excited too when watching these videos” “I bet she does”
Lol that one tickled me too😂
🤔 😂
😂
Remove the black socks.. would be able to see more.. very informative..👍
wendy4ronpaul agree seems like a no brainer.
Pervert
You guys are heaven sent. The information you give is just incredible
Did it work for you?
Yea did these work ?
They have an exercise for everything.
I have flat feet and knocked knees so my hips, back, and knees are all reaping the consequences of that combination. I have plantar fasciitis too
But it's genetics so I can't change my knock knees😩😩😩😩😩
B. Christine Same here. And my feet always hurt so much. Smh.
B. Christin一
had plantar fasciitis for 2 yrs too terrible- my help was keeping it taped and new insoles-good luck m,k
You CAN change it don't give up!!! I have all the problems you mentioned and anterior tilt, i watched functionalpatters videos and it has helped a LOT! I've started getting an arch on my otherwise totally flat feet. I encourage you to do the same
His channel 👇🏾
Functionalpatterns
It takes time but it IS possible.
Thank you Bob and Brad! Love your videos!
Thanks for this. I have flat feet and watched first my grandmother, now my mother gradually lose their mobility as their knees twisted in. I realised I needed exercises to counteract it, not just amelioration of occasional extreme pain symptoms, so asked my physiotherapist for some. The exercises he gave me stretched muscles and ligaments that were shrinking but not ones like yours that strengthen and tighten the ones that are weakening. Your exercises remind me of the Chi Gong walking exercise in Tai Chi, which I have been trying to remember to do as I walk around.
Hello. I would like to ask you a question. My physician has given me excersises very similar to those of SportsInjuryPhysio, but my physical therapist demonstrated a set of 3 different ex. using a coloured band, which are to be done much more frequently than the former ones. Based on your experience, do you think that one kind can be considered better than the other? Thank you.
that’s so scary. i have flat feet which has affected my knees and i feel so scared about down the line 😔😔
9:35 "Yeah I bet you she does"
Something about the way he said it made me giggle
Three exercises to lift the arch. 1. Both feet on floor 2. One foot on floor 3. On step stool. They don’t say how much, but daily and I guess gauge for yourself how many sets and reps. Start low and work up to more. Probably not more than 30 min a day like most exercise.
Thanks from India its work
It's hard to keep my balance at times when I train in Brazilian Jiu-Jitsu :( so thank you for the exercises! I will make it part of my daily routine :)
Thankyou soooo much!! I have been suffering since Jan. Saw a general practitioner who referred me to a podiatrist who immediately told me get inserts and certain shoes. Did it and my foot is worse!! Went to my chiropractor this past week and he told me my arch is completely fallen in that foot! Adjusted it, taped it and gave me some exercises. Tonight I found your video. I threw out my inserts and began the exercises. Already I can feel a difference!!
The Bert and Ernie of PT! I love it. I found the that 1st exercise begins at about 6:58. I would prefer a sockless view as well.
Thanks
Thankyu sir
I started this 8-9 months ago and after my beleive and hard work.I correct it successfully.Again thank yu sirr
Thank you so much Dr. U both are simply great. Doing excellent job my making such Videos free of cost🤗🤗🤗🤗🤗🤗god bless you both
Should have worn white or yellow or green or blue or purple or pink or basically any color except black or red socks. Poor planning.
Im a retired physical therapist. I just wanted to add 2 additional exercises that I did with my patients--"doming" where you lift your arch, keeping toes relaxed, and "toe push ups" to get proper ROM in the big toe, as well as being a great exercise for the intrinsics!
These guys pick up game must be off the charts!
It's impossible to cure knock knees in adults with exercise.
I consult to a orthopaedic doctor in Ranchi Apolo hospital (India).
I don't think they are talking about curing anything just strengthing this area of the body and trying to alleviate pain.
Great info!!
Dude I’m 27 and since was 15 I was told by my coach that I was flat footed. I didn’t know you can change that! I thought it was permanent
Have the exercises worked
I would as also like to know if the exersizes worked for you (if you did them).
I've been pretty much doing all these exercises without even realizing it. It always gives me some relief and feels good lol. I guess I'll keep doing them 😄
Update please.
I too
Do these excersises cure flat feet
أستغفر الله العظيم الذي لا إله إلا هو الحي القيوم و أتوب إليه توبة نصوحا
There’s a lot of people out there that don’t know this is what they need. I appreciate the sharing of your knowledge
Dude the guy in the grey suit is really tall or the green shirted guy is very short.
The guy in the green shirt is really tall...
I really needed this. I have dimples in my kneecaps. It would be nice to have two days off in a row at work too.
Hope it helps!
how would I know if my lower back is causing me flat foot or flat foot is causing me knee and lower back pain?
I gave this video a like just for the sick intro.
Damn, Brad is part of team calves 👀 I'm jealous
Hello Sirs too much talking
I have so many foot problems after decades of standing on my feet at work and being unable to afford to go to a physical therapist to correct them. My flat feet cause me to walk funny, which causes chronic ankle pain. I recently started wearing some XERO shoes, which feel like you’re not wearing any shoes at all. It’s pretty much alleviated the ankle pain, but I’ve started walking more knock-kneed than ever with them and the muscles on top of my feet have been badly strained (maybe even torn). So, pushing off or building any strength in my feet with this injury is almost impossible. I tried putting my old shoes back on and after one shift I had to crawl from my car to my front door, because my old ankle injury flared back up. At this point, I’d rather have a prosthetic limb than these feet.
Thank you for the video I will try the one the first exercise I don't know about the second lock I don't have a band that I can hold and I will try to throw on all my stuff I do have horrible pronated feet plus I have duck feet too and it really bothers my knees and pulls everything in with my hips and it does give me pain it ruins all my shoes and I can't even walk right with them both caved in if you have any other easy exercises for my pronated feet I would gladly appreciate it plus I have severe rheumatoid arthritis so I have to have easy exercises not to hurt any other joints but thank you so much
You guys are great, but I think you need to get to the point a lot quicker. this video could easily be half as long, and even shorter would be better.
I did the last exercise on the stairs (hold the railing!) and found that if i tightened my glute, it REALLY gave a nice burn in my ankle and calf. If you have a posterior tilt (ass sticks out), tightening your glute really keeps your body in line and for some reason helps to target the arch and ankles really well for all types of exercise
ass sticks out is anterior tilt if i’m not mistaken
These guys are clowns. They should hang their heads in shame. I spit.
I enjoy this so much! thank you guys!!
The barefoot movement is in direct opposition to these kinds of shoes. It is focused on building foot, leg, and hip strength through natural unsupported movement and balancing. And minimal shoes with thin flat soles that don't tilt your foot forward, that allow your feet to feel the ground, and wide toe box that allows your toes to splay as they're naturally meant to do to help your balance and pushoff. It takes some time to get used to them, but I wouldn't wear anything else anymore. I'm fighting back long standing over pronation and bunions from years of unhealthy shoes and it's working. I can balance on one foot now and even run walk and run short distances in my bare feet.
Motion control shoes made a huge difference in my pain level and my life. After more than a year of suffering lateral foot pain so bad I could hardly walk (collapsed arches, achilles tendonitis, peroneal tendonitis) -- and getting no help from podiatrists, no help from wearing good stability shoes and good arch supports, my pain continued, getting worse as the day went on each day. I thought I was on my way to being disabled. Finally, I decided to try a motion control shoe (New Balance 928v3) with my Powerstep insoles. The FIRST day, as the day progressed I kept waiting for the pain to start. IT NEVER DID. To test this I put on my former New Balance stability shoes (990v5) for a few hours and ran some errands. The pain returned. Got home, took them off and put the 928 Motion Control shoes back on. NO PAIN. For me, after a year of intense daily suffering, this is a MIRACLE.
I had no idea there were exercises addressing this problem. I began practicing these suggestions soon after watching video. I’m guessing these exercises can take months or years to correct? Thank you for so many informative videos!
Have you continued doing the flat foot exercises? I’m curious to know if arches can actually improve.
Hello! Did you manage to correct your arch?
9:26 lol I love you guys
So kind of you to say! :)
Thanks for fixing me feet, you guys are my real dads.
Oh, it worked?
Thanks. I hate my flat feet. Lots of pain.
7:10
8:46
9:46
My feet are stupid flexible and flat. My left one is worse than my right and I tried exercises for it and it just caused muscle tightness around my calf and stiffness in half of my foot. My pinkie and the toe next to it can’t really separate. My right one I can spread the toes crazy wide with no issues and it feels good. I fear for my feet getting so bad I can’t walk. I have pain some days where I just limp. I even have special inserts that were made for me. I’ll have to work on it again, but it’s really frustrating to have such an issue. Plus my knees are genetically bad and my left hip pop stupid loud sometimes when I spread my legs. I’m a mess. Thanks for the information to help me out.
So did your flat feet get cured from these exercises then?
I have had flat foot issues since I was 2 years old.
how to know whether the problem originated in the foot and is causing problem up the knee and hip or vice versa?
If you have been known to have flat feet early in life, then the feet will probably cause the problems with your knee and hip later in life.
Very informative. Please demonstrate with bare feet. Thank you!
Ok I've been suffering from flat feet since forever I'm finally going to make a change after seeing all the TH-cam videos, blogs and doctors possible and going to start my flat feet exercises, I have flexible flat feet and my calves and all my leg muscles are extremely strong considering Ive been working out since 6 years and being playing all kinds of robust sports. IF THESE EXERCISES IN THE NEXT 6 MONTHS CURE MY FLAT FEET ILL BE BACK TO LET ALL MY FLEXIBLE FLAT FOOTERS KNOW IF IT WORKS OR ITS SCAM.
Can you update us on how it’s going
@@ImAcide yeah
update?
So the update that you all have been waiting for............ I hate to disappoint y'all but I did not develop an arch but the stability of my foot did get quite good and it drastically reduced the pain during sports. Overall regardless if you have flat feet or flexible flat feet the exercises really don't build an arch that hasn't developed when it was supposed to similar to our height, once the age has crossed it's crossed, it's not the end of the world though, you can do a few exercises when it pains or if you're free, but overall I would not recommend giving it too much time or thought, Hope this review helped
Please take your black socks off!!!!!!!
why didnt he wear whte socks? or go bare foot?
Need to do this with vertical stripe socks so we can see the heel motion
I appreciate you guys work. 👍
I have flat feet and it affects my knees really badly, so bad that I can’t walk properly
Did these help?
a camera angle showing the medial side of the foot for the exercises would have been helpful. And as everyone else mentioned, No Black Socks!!!
My arches start to cramp as soon as I start any arch exercises!
Try warming the muscles up first with some walking, massage, or warm water. Especially warming up by moving the toes and ankles consciously in a way that feels good. Good luck!
You might need more magnessium or potassium - either in your diet or use a supplement.
For someone who is young and active, would you suggest just trying to correct the fallen arch by intentionally rotating it upward all the time or could this be bad for your body?
In other words, I’m trying to stand like I would if I didn’t have fallen arches.
I’m 19 and I’ve had flat feet pretty much since i got to America when i was 8 from my African country.I’m really liking this video in think its going to be my favorite one on how to work against flat feet.
Just look at those calfs man they are huge
First it was my rotated cuf now it's my flat feet working on fitting out vans in small spaces is a nigh mare these videos are a godsend helped my joints out a lot
i would thank u a lot for these efforts
i would ask a question plz .
i have a unilateral left flat foot .and a pain in the navicular bone and even its tender to palpate .is it enough to do these exercises for it ?
Can u wear white socks or bare feet can't see the foot movement well with the black socks.
Orthotics are no longer working; having cramping n pain. Was born with flat feet. Chonromalacia petella, hyper mobile knees that crunch, bone spurs. I can barely walk any distance without terrible pain. Use a rollator to support me. Embarrassing to work with a rollator but falling could be my demise. My balance is bad n elevators at work make me dizzy & nauseated.
Can you do a video on the opposite problem (supination)?. I had super super high arches that my podiatrist said have fallen just from age, so I do wear inserts for that at the gym, but the soles of my shoes have always shown the pattern of wearing down on the outsides only (with or without the inserts in - I’m a woman so can’t fit the inserts in most of my shoes anyway).
Cut the heel's off some shower shoes, put them under the ridiculous arch supports and do the 20 Mile road march with 60 lbs on your back, an M16 in your hands, no glue necessary.
Man that would have sucked if I didn't make it through boot camp!!!
I would have gone home as a failure.
•In construction I wore lineman's boots with very thick heel's and could easily stand in one place for 8 hours.
•there are two kinds of flat feet symptomatic and asymptomatic.
•If you have symptomatic flat feet you probably drag your heels and have holes in them.
•Many of the things they are saying are not necessarily true I have no problem with my knees despite severely pronated feet.
•There are no effective, store-bought arch supports, you cannot get them from podiatrist. You need a lift in your heel to simulate on arch in your foot.
•There is surgery available, in that scenario you have guesswork that permanently changes your feet and eliminates a nerve.
•practice Qigong and Tai chi, learning to stand on one foot and turn your symptomatic flat feet into asymptomatic flat feet..
These and hindu squats fixed my fallen foot arch. Took me about a year (there are no quick fixes!)
How many times per day and how many reps please? Thank you!
I think I have plantar fibroma as far as Google says. My doc said it's just a nodule.. in the sole of me foot. Massaging it with olive oil will work.
Its hurts only when pressed very hard. Otherwise not even noticable. What medication should I take?
Thank you so much! I've struggled all my life with flat feet (runs in the family). The pain stops me from doing so much but mostly exercise! Now i can incorporated these everyday and work towards pain-free ! 😄
Did the exercises relieve pain?
I love you guys... Flat foot here... When I was working as a customer service rep for a health insurance, I referred you guys to my customer, because people couldn't afford to go to chiropractor. Thank you for what you do, May God bless you...
Can i cure my flat feet by doing these exercise? . I hv flat feet.... I m 27 btw..... My father also has flat feet..... My mother dont... I m new here
I need this, I've been flat-footed for years. Probably from jumping up and down for hours in aerobic classes during the '80s. My theory.
I absolutely love your videos! I wish you guys were making these when I was in high school. I suffered from bunions at a young age of 9 and have had surgeries as soon as high school. Had I know all of this I would have approached them differently. Nonetheless, I’ll try this to prevent reoccurrence.
how to know whether the problem originated in the foot and is causing problem up the knee and hip or vice versa?
Heck I'd just do the feet and the hip exercises to cover all bases.
Bruh I was trying to balance and I noticed that my feet weren’t stable . Now I know what is happening and I’ll try to fix it damn thanks
I supinate and have balance problems.
06:43 - exercise begins
exercise will NOT correct flat feet. SHOW US ONE SINGLE CONTROLLED STUDY THAT CONCLUDES THAT
Holy shit dude you have best calves
This sounds like what I have, thank you guys.
FLAt footed, planter fasciitis heel bursitis moderate painful bunions and hammertoes on both. I have schin and low back and hip pain often. I’m ready to throw these feets AWAY AND my toe box area is EEE wide. My heel is narrow. Essentially foot shaped like a pizza with a bitten crust for toes. My feet HURT
Do you think you could review Barefoot Science Inserts. They are different science from regular orthodics. Would like your opinion.
I'm really confused. I have flat feet but wear out my shoes on the outside of the heels. I visibly roll my feet OUT when standing and have lots of foot, ankle, back, and knee pain. I've had plantar fasciitis too. I even had one ankle get so locked up that I couldn't move it properly. I guess my body is overcompensating?
Unfortunately im way past the point where you guys said your tibia would rotate and femur. I watched a video the other day of me going down a slide at a playground with my niece and i was so bowlegged i looked like a praying mantis 😩. My feet are so flat i could definitely walk up a wall because of the suction. Im a bodybuilder so I partake in a lot of squats and deadlifts and because of this my form is always thrown off because im obsessed with trying to correct my imbalances. So with that said, are three exercises shown still ok to if im at the bad end of the flat feet spectrum or should i just go to my local physical therapist to help my?
I do have knee pain, tight hips, and lower back pain as well
9:31 "i bet you she does" loool
😂
The black socks makes it hard to see what you are doing. The first movement what are are you doing? I can roll out like that using my ankles or ever tightening thigh muscles. Or curling toes. I think my under foot muscles are so weak I can’t find them
Consider wearing light color socks when demonstrating foot exercises - it's hard to discern what's happening with the black socks
Great video but terrible choice of colors. The stool should have been black and the socks white
Unfortunately I can't wear tennis shoes to work. What type of office women's dress shoe can I wear to help my pronation and flat feet? Of course I am going to do the exercises to strengthen it
Dislike for wearing black socks. Can't see very well what you're doing.
I tried the 3 exercises and already felt the strengthening of the inside arch. So helpful - thank you!
I have the worst flat feet I might need surgery says my foot doctor I tried everything right now I’m doing physical therapy I work 13 hour shifts and have my feet strapped up all night I’ll switch from insoles to the straps from time to time to ease the pain somewhat
I recently read a report saying I do not have flat feet. I have a bad case of achilles tenderntios canyout therapist talk about this problem When the heel is at an 8 or higher it’s hard to walk. Sometimes I want to heel walk can you address this issue. Thanks.
Trying to show the Arch of your foot wearing Black Socks, which One can not see with light reflection on the Arch, was a Stupid Idea.
I am so excited about starting these exercises! both my feet are VERY Flat and it is causing issues with my knees and hips! thank you both!
Doing this hurt my foot and didn't do anything for me.
Will this work if you have congenital flat feet? I have pancake feet, my body is so out of wack because I've had it my whole life!
Would you please do a video on pelvic floor exercise or kegel therapy?