3 Critical Exercises For Pronated, Flat Feet. (Causing Foot, Knee & Back Pain) UPDATED
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- เผยแพร่เมื่อ 2 ต.ค. 2024
- 3 Critical Exercises For Pronated, Flat Feet. (Causing Foot, Knee & Back Pain) UPDATED
TH-cam Channel: / physicaltherapyvideo
Website: bobandbrad.com/
Bob & Brad discuss problems that can arise from having flat feet and what may be causing it. They give you 3 exercises to try and strengthen your feet and discuss any other tips to help prevent pain or injury with this condition.
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Our videos offer the best "get fit , stay healthy, and pain-free" information directed toward people 0 to 101 years old. Physical Therapists Bob Schrupp and Brad Heineck have over 50 years of combined experience in the physical therapy field. Not only will these videos provide outstanding health information on treating yourself at home, we also do product reviews. For our favorite products on Amazon click on this link. www.amazon.com... We try to add a twist of our humor into each video in our quest to be the "Most Famous Physical Therapists on the Internet" In our opinion of course!!! Subscribe to us now and join the fun.
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![How to FIX Flat Feet Pain FOREVER [Overpronation vs. Supination]](/img/n.gif)
I can relate to do these exercises.
I started doing Iyengar Yoga 2 years ago. Practicing standing poses like Trikonasana and veerabhdrasana have significantly helped my flat feet. These Asanas have feet positions like the exercises shown.
Excellent 👌🏻
I never knew until today that my flat feet are the cause of my hip and knee problems
Same here. I can feel u .
Same … and refused to wear the orthotic shoes my parents bought me as a kid. 😣
Yeah my knees are weird cause everytime I stand my knees are touching when not supposed to
CLOSED kinetic chain movement is a coordinated effort of the ENTIRE extremity
same here
Wow... I was doing clam for hip pain. It went away, so I stopped and started taking more walks and guess what happened... Flat feet came back. I had no idea there was a relationship there. Thank you 🙏🏽
Same here! I did hip and glute strengthening for about a year & a half and as soon as I stopped the knee/hip/back pain came right back. Now I realize how weak my feet are and after working on my feet for about 2 weeks my knee pain has gone down & I feel my hips muscles work right away when I stand barefoot at home.
@@amyisaferry love to hear that for you
Excercises start at 6:36
Thank you!
6:56
Thanks to much waffling
Duck feet
Duct feet correction
Happy to hear , you guys are also like me🙂(Feeling good)
I watched the black sock video and thought “man, I couldn’t see anything”. This one is much better!! The lines you drew makes it much easier to see what you’re doing with your feet muscles.
On a previous video you guys did on flat feet, one commenter said as a child, their pediatrician recommended the kids grab marbles with their toes and walk around to build their arches. Great exercises!
Need to be careful with that, it causes toe ‘clawing’ or scrunching, which can actually make some foot problems worse. You want foot ‘doming’, which bends the arch without scrunching the toes.
@@doorsausage do you have any good links to videos that show how to do that properly, because for me it can be tough to avoid toe scrunching while trying to work on arch exercises.
@@exothermic8525 when Brad was doing the 2nd exercise by the wall he was making the arch dome without scrunching the toes. That's the best technique I've seen for doming without scrunching.
Can someone explain how to do the second excercise? How far should the foot be from the wall and what if my hips rotate outward. Also when I try it I instantly can't hold myself with 1 foot only because my weight shifts outward. Do I put my weight on the wall or does that defeat the purpose of the excercise?
I love and learn from your videos. I wish you would get a woman/man
with flat feet, because neither of you has anything remotely close to flat feet.
Exercises start from 6:52mints.
Next exercise is with wall at 8:51mints.
Last exercise is for hip pain at10:05mints.
thank you
as a pronator with all sorts of problems and occasional limitations, as well as feet so flat they leave ZERO arch in an impression, this is a great video
HSB i totally hear ya! I got a foot scan and my entire foot shows up; no arch at all
Have you tries the excercise? Does it work?
Did you fix it?
The ARCH height is not the problem it is the over pronation in range of motion of the subtalar joints
My flat feet are so severe my knees have twisted completely inside. Now my hips are popping out of the socket. Its really gross and makes yoga painful. Thank you SO MUCH for this video! After 40 years of not one single doctor telling me there's exercises to naturally correct this, I'm appalled!
Hi
Could you please update us on the situation if you did those excercises ?
@@shshajeri So far I've gotten results on my right foot, there's a small arch forming. But my left foot is the same. I'm almost 41 years old, so I'm sure it takes months or years to reverse this much damage!
that probably is a TORSIONAL problem in your femur
This is a real problem. why dont doctors tell us this?. I had docs tell me to walk away from them and back to them complaining about knee problems 50 years ago. I finally figured out my pain by myself 20 plus years ago. Was hurting my knee and starting to hurt the hip. I use good orthotic from amazon a half leather one. The jelly ones that let your foot move or rotate standing on them are no help. you need a rigid one that does not squish. That rocking motion is what makes knee and hip hurt.
@@jewelleryaddict I told every patient particularly younger ones
Nice video! Can you please also show the big toe alignment because some of us that have flat foot have bunions. Thank you!
Thank you Bob and Brad for making these videos
Thank you for the little but important exercise details in this video. I can see where they should make a difference when I do my exercises. Is possible to return from flat feet toward a normal arch?
3 exercises
1. 7:00
2. 9:00
3. 10:00
I am suffering from pain for the past two months due to the sudden collapse of the arch in my left foot. Can I do these exercises when I have pain in my foot?
My feet are completely flat. Along with all my siblings. And I definitely suffer from foot and ankle pain along with knee pain and back pain. Just plain walking is starting to become more challenging. Sometimes When I’m standing I will purposely elevate my arch to pretend that I have an arch and I instantly feel the pain and pressure in my knees go away. I’ve been told to try inserts in my shoes but they hurt and rub too hard in the spot where my arch should be. Thanks for the exercises, I will definitely try these out.
lol i do the same as you ahah, how are the exercises going?
Have you fixed it?
How did it go
Im 28 and have flat feet since birth but only last year did it start causing knee pain. the pronated right knee hurts even to walk simple steps. i started using doctor recommended slippers with inbuilt sole but Im trying to work on my leg strength at the gym to fix this. there is a great video on Squat University's channel for leg workout. i got instant relief from that. highly recommend
Really wishing I looked into this a long time ago. Really grateful for the information presented here
Thank you Guys Im excited. Im soooo flat footed and since i had both knees replaced its been crazy cause im not bowlegged anymore. My knees touch now🤪
Thanks for these! I started jogging/walking 2 months ago and noticed that my left hip and right knees hurt and researched on flat feet and saw your videos. Will do the exercises here!
Stretching before running can reduce that pain I think, because when I used to run all over the place at school, my knees wouldnt hurt at all. My class did stretches and plus I was running a lot, I think my body just got used to it. I never felt any pain. I think you should really and I mean really stretch.
Did it help?
Very nicely explained Sir.love the efforts u make to make us understand.
Can u suggest more exercise for flat foot which Even a Osteooarthritis knee Patient can also do ?? !!!!
My right foot is completely flat and rigid. I think it's longer also and always have pain in pelvis area.
Going up on the toes but moving towards or keeping weight on the outer toes makes so much sense. I've tried just raising up on my toes but I can see how this would better work the proper muscles.
Neither my ortho nor my podiatrist mentioned fixing my pronation...just prescribed othotics. Thank you for doing what you do!
The first exercise I actually do when brushing my teeth ☺️
You cannot NOW, or could you EVER exercise out these problem pure FICTION
I feel like this channel is really going to help me prevent my pain from coming back, I subscribed!
I feel terrible with my overpronation. Im. In so much pain when I walk.. I can't even walk properly. I think I may need surgery
I'm 60 , and flat footed all my life . Will these exercises help now? Don't have any knee or hip problems
Thank you so much for this, just what I needed. I have a torn meniscus for too long now and just in the last couple of weeks I have noticed my feet swelling and rolling inwards when I walk. I will be on this right away! Much appreciated, from Ireland.
🤣🤣 “I’m fartin on it too”
Thanks so much!! i am only 21 this year and already facing knee pain from my pronation and flat foot!! It really affects my day to day activities and when i play sports :-( really hope these exercises will help!!
Does it works? I am also 21 years oldvand im really struggling
any update ?
You guys are so wholesome man damn
my flat feet have been a problem for a while and have had many doctor visits, but why was this much more comprehensive on how it works than what any of my doctors have told me....-_-
TH-cam videos, in general, let alone Bob & Brad, are better than many professions because the video is more comprehensive, explained in layman's terms so anyone can understand the information, and they are succint in that I can fast forward to what is relevant to me.
Time is gold for doctors and their institutions they work for! So they shorten the visit as much as possible, avoiding explanations.
@@rosej5029 And yet, on the other hand, they don't mind teaching the proper terms, like "posterior tibialis." These are out bodies. By the time we're out of elementary school we should all know the proper terms. (Wouldn't it be more than fair to get all that money back from all those others we've paid money to for nothing).
I currently have a broken toe and watching these exercises make me wince!! But I'll be back to do these once I fully recover :)
Same
You guys are really funny, kinda reminds me of my late father...
Has anyone actually fixed their flat feet? I never see any results.
Hey fellas I need abit of help, I have flat feet and I just watched your video this morning so I'm going to start doing the exercises but my son has really bad flat feet to a point his not fully extending his leg fully and swing while walking, bear in kind his 1 years old, is there any way you could suggest a treatment or something to help him stand straight while walking
My flat feet caused my ACL to tear. It's caused so many problems with knees, back, hips.
And, I'm guessing that none of the doctors you might have seen made these most basic investigations and recommendations. Mine didn't. I'm so very sorry that you suffered a tear.
😔
@@jakeornot6306 I’m 16 and I was told by a podiatrist that I had flat feet and hammered toes didn’t even know but now I’m trying to figure out how to help it
'I'm fartin' on it, too.'
the heroes I needed ; Thank you!
My feet arr somewhat pronated so hopefully this helps!
I have flat foot..i am a gym athelete
I wear my insoles only on leg days... should i wear them... Everyday or just workout days ?
I am 59 . Is there a chance I can fix this a bit?
I have flat feet and also has bunion correction surgery. I’ve been wearing custom orthotics for 15 years. But I’ve been doing some reading about feet, since I still at 41 years old toe walk. And I’ve seen that orthotics might make your feet lazy. I recently started wearing correct toes. Any recommendations for very very wide toe box shoes? My feet are very wide to because of the bunions.
Look into Altra. They have very wide toe box and are 0 drop shoes
i do not understanding the one thats against the wwall please help it felt like nothing and the instruction did not help e to get it to work
@Thy nigga tytyty!
Great video guys!!
Thanks B&B - always watch your videos
time stamp 6:50 start of exercise
Not being mean. I say this with love. Bob needs to turn his mike up and Brad needs to turn his mike down Love You Guys! ❤️❤️❤️❤️
How could i know more, i have this same problem right now for years.my left foot is so stiff i can't do some of these exercise, what shall i do.
Stacy-Ann Lyton I would maybe sit upright in a comfortable chair, cross your left leg at the ankle, hold onto your toes and slowly start rotating your foot around so that you can loosen that ankle. Try doing that as a starter every day before these other foot exercises. Make sure you drink tons of water each day. That'll loosen you up and flush out your whole system. 😊
Dealing with this dilemma...for my flat feet- Don wait til the pain becomes soooo bad
I am severely flat footed to where at times I can hardly walk and my ankle hurts too when I’m on my feet for a long periods of time. I’m excited to try these!
Did you find any success
@@NotSoSeriousSam how about you
Good demo at 8:42 for exercise against wall for foot pronation.
My flat feet are genetic. I know they have affected my hips and knees, knock knees, etc runs in the family also. I’ll do as much as I can to remedy it....I had a hip replacement a few years ago. Surprising that no surgeon or other doctors that I’ve seen over the years, chiro, PTs, has ever mentioned it.....
Did anyone else with flatfeet look at his foot and think it looked weird?
I believe if a young kid like me(im 15) I'm still growing which means if I stand up straight and wear my shoes and put my arch pads in them. I'll soon grow allowing my arch to grow back into place. Im still working on my arch now. So when I have my next growspert ill go from there
Before even watching this video, thanks for everything! I always love the intro quotes. Getting "Back Mechanic" off Amazon soon!
Great video! Thank you. I wore orthopedic shoes for years as a child, but at 51 years old I still have flat feet. I got inserts- customed ones- not a big help. I will be practicing those exercises for sure. Thanks again.!!! Regards from Canada.
did they help?
I recommend the sketcher memory foam shoe...motion control for $100 cdn. Not attractive, but excellent with my medial arch supports.
Thanks for the exercises! In my case is kinda weird because my lefy feet i have the normal arch working properly, but, on the right foot, it doesn't, and the arch is smaller, how is that even possible?
Did this work, I have the same right foot problem ?
Thanks you, this excercises fix my flat feet. It take about 3 months to fix . First month I'm using arch support with daily flat feet excercises .. I'm strongly recommend this video ( sorry about my English) 😁
Hello brother. How much time did you do these exercises for?
@@bzchii7474 5 minit .. 3 time a day
@@bzchii7474 how arched is your feet now?
@@violettroses3664 i can notice at least an inch or two.
But I didn’t even do these exercises regularly. The main issue due to which i was finding arch support and flat feet solutions was because of pain in leg calves. I WAS overweight and started doing HIIT and callisthenics back then with no workout history so i guess thats why i was experiencing so much pain in calves. Anyway, i actually endured that pain until it disappeared by itself. Now idk its due to these exercises or my overall training regime.
@@bzchii7474 he said 3 months .
I love a TH-cam channel that does not tell me to Like or Subscribe. So I Liked and Subscribed.
How a can few repetition of this exercises restore feet arch which is shaped by thens of thousends steps a day?
It takes time
how do i find a physical therapist in my city (columbus, ohio) who specializes in the things you are talking about now? my question may be a little late since i am 73 and have had trouble with my knees (runner's knees and now arthritis) since i was in my 20's. i had a couple of running podiatrists, but they are gone now.
I'm fartin on it too 🤣
You guys are fun, thank you
I'm happy you made this video in different places the white bed and background so clear it's so easy to see what your doing
Also that you marked in red your foot it's great idea 💡now I see clearly what you mean
my right foot is worse than my left, but it’s always my left foot making everything hurt
Problem with the first exercise. Should all weight be on the foot being exercised. I note that when Brad has both feet on the floor, as he lifts the Right foot, the Left foot comes awkwardly off the floor, twisting the Left knee, and that cannot be good. It is only when he uses the support that, clearly, the Right foot is bearing all the weight.
Thanks 😊 👌 🌹 great help
I am doing the clams now in PT without the band. It is way too painful for me to lay on the left side though. so right now I am just doing them on the right side with a small towel between my feet
This was fun to watch 😄
My DPM says I have a type of foot that causes my feet, ankles, knees, hips, back and everything in between to hurt! He says my legimits/tendons have to work harder than normal. Will try your exercises.
Another question...what color band should an older person start with? In the past I have used red or green. Thank you
If you buy a set of bands, it should specify the colors from lightest to hardest. Different brands have different colors. Try with an easy one, work up to 2 sets of 15-20 reps, once that is easy, try the next band with higher resistance
Will this fix knee valgus?
Eh eh Thanks Brad for quickly explaining the colour bands.. I was like🤔 when Bob was talking… Thanks for necessary information Brad & Bob. 🙏🏾🙏🏾💯💯
Thank you for the info. Definitely prefer the examples without the socks.
#1 thing to do to help w/flat feet is to bend your feet when you walk. Heel to toe. So many people keep their feet flat when they step because they're in pain but that only makes it worse. Most of us bent our feet when we were kids when we walked
You guys are geniuses thank you so much.
My feet are as flat as a duck's. An orthopedist told me that two bones that should be perpendicular are parallel. He recommended surgery but I can walk reasonable distances and will be trying this instead. Thank you for posting this!
Don't forget to mention overpronation causes bunions! I have severe bunions from this issue. I developed them very early in childhood, went to an orthopedic surgeon at 12 & got a bunionectomy. My bunions came right back months later. Because they never addressed the root cause & never did anything for my flat feet. Now I'm in my 30s with severe lower back pain that no one can find the cause of. MRIs show nothing. PT didn't help in the slightest (they didn't address my feet either). Now I'm headed back to a podiatrist again all these years later. Thick high arch shoes are terrible for me because i cant find any with wide enough toe boxes, my toes all point outwards & then my bunion sticks out the other direction which makes finding shoes impossible. I'm happy to have stumbled onto these exercises.. but my feet are so flexible they just want to collapse.
Brad :can you put your finger in there bob
Bob: yeah
Brad:go ahead 😁
🤣
🤣
Good exercises for flat feet. Thank you.
Do you recommend surgery on severely flat feet that custom orthotics and customs made AFO are not giving much relief.
Does flat feet different and in what way to planter facitis
Find the old girdle. then search for Red Skelton doing the stand up comedien of a woman putting on her girdle..classic, keeps you laughing while exercising.
Enjoyed the Video! I was bored with severely flat feet, I wore health shoes until I was 21. I am now 68 and few years ago, I fail twice on my knees, I am really having a hard time now walking and going upstairs! I will try these exercises and see if they work! Thank You for posting them!
Hey! How are you now? Did the exercises work?
Morton’s Neuroma, which feels like you have a rock in your shoe, is very problematic too. It’s quite painful.
I have a Morton's Neuroma and I believe they did do a video on it.
Basically start doing ballet , ballet dancers do all these and you'll get to dancing too :)
I’m missing something about the wall exercise. Can anyone help me?
What about people who don’t show an arch without stepping on the feet? I thought flat feet meant your feet are completely flat no arch. She suffers from her back and knees. What can she do for this issue. She was given orthotics but she gave up on them because she couldn’t take the pain. Please help I’ve done a few things myself from your videos and they’ve worked. Do you have a video on the issue my daughter has?
I saw something about barefoot running/walking more.. is that helpful with fixing flat foot?
You people talk too much instead of giving actual information
Hi,
I have all these symptoms one the you have explained in this video. Both my feet overpronate and roll inwards. I have been having pain on both sides of my knees and my started having pain around my left side of hip. Have been seeing physios but nothing have worked.
That is external rotation at hip not abduction, and is using the 6 short lateral rotators, not gluteus maximus...
I have always went barefoot and believed it to be great for keeping your arch
Same here. 65 years old, overweight, but no foot, ankle, knee, hip or back problems. Barefoot as much as possible, minimalist shoes otherwise. Supportive shoes will weaken and ruin your feet.
I am an overpronator, but motion control shoes is too much. Stability shoes are better for me. My feet are somewhat flat.
where can you purchase the bands for clam exercises?
As someone with cerebral palsy with pronated feet, thank you.
Are u cured?
Same issue
Great exercises! Just a shame that the subtitles often cover the feet when we are being shown what to do.