Table of Contents:
Flat Feet Symptoms, Causes & Treatment Options SLUCare Orthopedic Surgery
Video taken from the channel: SLUCare
Exercise For Flat Feet | Ankle Alphabets with a Twist!
Video taken from the channel: Rehab and Revive
Relieve Pain From Fallen Arch With This EASY Taping Method
Video taken from the channel: Rehab and Revive
How We Treat Flat Feet | Collapsed Arches | Physical Therapy
Video taken from the channel: Rehab and Revive
What causes flat feet?
Video taken from the channel: Mount Sinai Health System
3 Critical Exercises for Pronated, Flat Feet (Causing Foot & Leg Pain?)
Video taken from the channel: Bob & Brad
7 Best Flat Feet Treatments Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Follow these three steps: Get your feet wet. Stand on a flat surface where your footprint will show, such as on a concrete walkway. Step away and look at the prints. If you see complete imprints of the bottom of your feet on the surface, then you’re likely to have flat feet.
There are over-the-counter orthotics for flat feet such as arch supports that may be inserted into shoes to reduce symptoms such as foot pain in the heel or arch, or swelling in the inside of the ankle. Find a Cure for Flat Feet This page is meant for user-submitted cures and discussions for flat feet.What is the treatment for flat feet and fallen arches? Depending on the symptoms: Foot pain may be alleviated by supportive, well-fitting footwear.
Exercises may be helpful. This may involve, for example, toe curls and eccentric heel raises.Flat feet are also referred to as “fallen arches.” As the name suggests, people who have this condition do not have arches on the inside of their feet. Instead, their entire sole lies flat when touching the floor. The condition is normal in toddlers because their arches still need to develop, and they typically do during childhood.
Flat feet often cause no symptoms and therefore don’t require any treatment. But flat feet can cause heel pain and pain in the arch of the foot. That pain can worsen with activity.
A fallen foot arch can also cause swelling along the inside of the ankle.Flat feet, or fallen arches, is a condition that affects up to 30 percent of the population. One of the more common treatment recommendations, according to Jake Schwin.Kinesio taping techniques for fallen arches / flat foot.
Northern Soul shows his feet off to impress one and all with a transverse arch support taping, and an additional longitudinal taping for.many people have no problems and require no treatment. but others may experience the following symptoms: *feet tire easily *painful or achy feet, especially around the arches and heels *the inside.Stretching exercises which strengthen the muscles are another approach to fallen arches treatment.
Your foot doctor or physical therapist may recommend exercises that include actions such as lifting small objects with your toes in order to contract the arch.People with flexible feet who develop fallen arches may benefit from foot strengthening exercises, notes the Nicholas Institute of Sports Medicine and Athletic Trauma. Standing on a towel in bare feet and grasping the material with the toes is an easy foot-strengthening exercise that can be done at home.This exercise requires a chair and a golf ball.
Sit on the chair with your feet firmly on the ground. Place the golf ball under the foot, and roll it forward and back under the arch of the foot.Our book “Three Simple Steps To Treat Back Pain” is available on Kindle Fix flat feet and fallen arches (foot strength exercise) the Arch Raise exercise for flat feet Duration: 5:16.Surgery for flat feet. Surgery is rarely needed for flat feet.
It might help if there’s a problem with the bones, tissues or muscles in your feet and other treatments haven’t worked. Your GP may refer you to a surgeon if they think surgery might help.If, however, your fallen arches are interfering with your quality of life, one or more of the following may be recommended as a course of treatment: Elevating the feet and.
Treatment for all the above problems are often combined with a physiotherapy session in order to help develop a stretching and strengthening programme for the back of the legs and the pelvis in order to allow normal function when the orthoses have been prescribed.
List of related literature:
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| from Adams’s Outline of Orthopaedics E-Book | |
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| from Orthotics and Prosthetics in Rehabilitation E-Book | |
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| from Clinically Oriented Anatomy | |
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| from The Harvard Medical School Family Health Guide | |
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| from Evidence-Based Orthodontics | |
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| from Acupressure and Reflexology For Dummies | |
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| from Visual Nursing: A Guide to Diseases, Skills, and Treatments | |
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| from Pregnancy and Childbirth E-Book: A holistic approach to massage and bodywork | |
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| from Encyclopedia of Sports Medicine | |
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| from Examination Techniques in Orthopaedics |
210 comments
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My daughter is 10 yrs old and has flat feet by birth.. is it possible to fix it? And how?
Thanks for the video! Is this something that can help if you have always had flexible flat feet? Or is it meant for those who have developed flat feet?
I’m 14 and I’ve only recently noticed my feet being really sore while I run and my mam said I have flat feet and I’ve changed shoes but it doesn’t help I hope this woll
I want to see these exercises without the socks. It’ll be much clearer
My son has had flat feet since birth, is that something I should be treating?
I have been completely flat footed since I was a child.
I remember all of us making a foot print in Kindergarten on a sheet of paper. I noticed straight away the difference between MY footprint and those of my classmates. EVERYONE had a significant arch except for me. My foot print was the WHOLE foot, absolutely NO arch. As an adult I shop for shoes with good arch support (then usually add an insert for good measure.).
I was born in flate foot.recently im getting through lots of pain on my foot… Please kindly suggest me maam.I will join the ur channel and wanted tobe a mbership
Mam this exercise will work or not tell me directly please coz if it doesn’t work.please mam
So all my life I have had flat feet. Do you think I should be wearing arch support soles?
Are there exercises to increase the arch? My feet aren’t completely flat. My knees hurt after jogging.
Mam how many times I have to do these exercises please tell me any way because I have to join Indian army that is my dream man please help me
Well i dont have any problem with my feet while running but when i remove my shoes i feel pain and when i move my feet i starts cramping
Now what may i do
I dont have any doctor support here
Great video. I had flat feet most of my life and my parents, being from a time before the internet let you learn anything within seconds, told me that it was genetic and that there was nothing I could do about it (likely because their parents told them that and they never questioned it). When I was 16 I decided to figure out how to fix it. Whenever it comes to my body, my philosophy is that it should be able to support itself (ex. I do shoulder presses standing rather than with a chair, as my scapula and core should be able to provide support for the lift, not a chair), so I was wary about orthotics. Massaging my foot with a lacrosse ball helped, but what really made the difference was a “foot shortening” exercise, where I put a coin under my big toe, and attempt to arch my foot so that I can touch the coin to my heel by dragging it as close as possible. This works because pressing your toes into the ground helps activate the muscle responsible for arch support. It didn’t take me long before I had an arch, and my stride, and posture improved greatly. I recently visited a chiropodist for an ingrown toenail and she confirmed that this exercise has proven to be effective. I’m also conscious about planting my toes into the ground when I walk to reinforce foot posture. While I have an arch now, it is on the lower side, so I’m glad I found this video to pick up where I left off and improve. By getting complacent and forgetting about my mind-foot connection, my foot posture has declined recently, and this should help get me back on track
So only 1 of my feet is flat. Do i have to do the exercises only on the flat one?
What do i do i have wide foot plz tell me what i can do to narrow it
My left foot is flat but my right foot is normal. Its normal?
My 14 yr old son was born with It. Urs was the first video I saw.. his feet �� never give him much pain if any actually… but It needs correction.
mam I have flat foot due to this I can’t join army.,,,how cab I clear this problem ��
Hi Doctor Jo, I was born with flat feet and shortened big toes. My running shoes wear on the outside. I’ve been recently having knee pain after running because of patella tracking. Would custom orthotics or strengthening exercise help? Thanks
hello can I ask what is the best treatment for overpronated feet of my baby,,,
Great! I need something for my rotator cuff. Tore it ten years ago doing stupid heavy bench presses. Refused surgery and it healed up, but only about 50% strength. It moves good with good ROM, but when I do incline curls or dumbell shoulder press, there’s a bad weakness and failure. I do machine lifts just fine but stabilizers in cuff are weak. I have done enough internal and external moves for a lifetime and I stretch the rotators alot.
Mam i doest have any pain or ache in my flat foot as people have. nd I doest have over weight so what is the reason nd cause of having flat feet.
Super video. I thanks. I go to the forest practise my foot:D
Doctor Jo plz reply it’s importantplz answer quickly.at what time flat feet will be okay if I do these exercises
My 10 year old has one flat foot and one normal foot. He had cancer in the leg with the flat foot and the chemo caused foot drop.
I have flat feet but I was born with it and nice have it too.
I have flat feet I’m 27 run up to 10 miles yet no pain can anyone explain this?
He literally says, “You need to do this barefoot”. Yet, the black socks………. SMH
hello Dr Jo.
Thanks for this video.
I hv one question that…
I have one lag problem I mean my one foot is flat.so what should I do for that??
I’m flat footed and I recently been feeling pain on my right foot. I don’t really understand why I’m feeling this pain now and that I haven’t felt it sooner.
Hey Dr Jo
I dsicover that I have flat feet few months ago at age 22! bc I couldnt understand the pain any much longer thats when I kenw about my feet�� now I know that it cant be fixed bc I’m an adult but can the pain go away? or it will be difficult? I have knee and back pain too
So, will these exercises eventually given someone with fallen arches, arches?
I was born with flat feet and it was never dignosed until I developed osteoporosis and permanent knee pain and I am not even 30.
THANK YOU SO MUCH! YOU ARE THE BEST! GOD BLESS YOU ALWAYS! ������
Why are you wearing socks to demonstrate foot exercises? Can’t see a thing.
……
Flat feet bothers all you do. Your body is a chain. If you had flat feet, your joints and bones should be stressed when you walk, run, squat etc. It rotates your legs internally and hinders to absorb force from the ground.
Planter fascia is a bend on your feet. It consists of 3 bends which are medial, lateral, and central. If you had flat feet, It must be tightened. So, you need to deal with it.
Flat feet happens due to many variables. If you stand a lot and don’t exercise, your arch must collapse. If you run fast, your planter fascia can be damaged and you may have pain on your knees and other parts. Your arch allows you to absorb from landing. You will have knee surgery If you run and jump with flat feet.
It takes at least many months to create enough arch. Increasing ankle dorsiflexion and massaging your feet might help you to make your arch better. And If you enjoy Olympic lifting for many years, your arch might be better. However, lifting heavy weight shouldn’t be nice for your legs. Therefore, you need to listen to your body and find out how to enjoy lifting.
If you don’t know how to fix flat feet, hiring a specialist should be beneficial. However, there are a lot of false teachers who know nothing and pretend to know it. If his solutions don’t work, It is time to change your coach.
Doctor I have completely flat feet and also accessory Navicular bone type II what should I do it pains even after wearing insoles
I have some sort of injury in this area. I haven’t been able to correct it in a year. I’ve been avoiding all these motions in fear of pain. I am going to try these. I feel I’ve pulled a muscle on the inside of my calf and I can feel it all the way into my arch. Thanks for the video!
Great video. I have one flat foot and one foot with a good arch. I believe I got that flat from when i hurt it when I was 10(I’m 31 now) and had to go on crutches for a week. Guess I should have done rehab.
What insoles do you recommend? I have tried almost everything. Same on both, different on both, insoles that are made after my feet. But I don’t think anything helps really. I have tried an insole with high arch support on my flat foot and the original shoe insole on my good foot. But I don’t know if that is bad for my flat foot or not.
My whole body have gotten twisted by this. Every exercise I do hit one side of a muscle group much more than the other. Really demoralizing.
I’m 19 and I’ve had fallen arches all my life (born with them). When I was 13, I had physical therapy to prevent pain but now my left foot is really feeling the effects. I need new custom soles for my shoes, but until then, these exercises do just fine. Thank you so much. They really relieve the pressure.
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!!!
I was born with flat feet but it doesn’t cause me any kind of pain or discomfort. Should I make any efforts to correct it?
9:35 “Yeah I bet you she does”
Something about the way he said it made me giggle
Explaining the muscle aspect above the plantar tissue is most interesting and very helpful.
I had no idea about this aspect of foot dynamics. Wouldn’t have imagined it in a thousand years to be honest.
Great explanation, fascinating exercise. Thanks very much for imparting this great information!
How much time will it take to heal as I have flatfoot since childhood
When will you see the results if you do this 1-2 per day? Thanks for this video, i have watched many, but this is the best
I was born with flat feet and idk if this is the cause of it but i cant walk for a long period of time or else my feet start to hurt and may feel sore for a few hours now I’ve noticed that my family that don’t have flat feet are able to walk longer distances than me without stopping
Doctor jo i have flat feet im13 is it normal to were a 12 size sheo
Hi, I have flat feet but mine are very flexible and I can easily create and an arch when I flex them, and when I sit down I sit down I still have somewhat of an arch. I think you should add to this video is working out your entire body especially your legs for your entire body to strengthen and it can help your leg muscle and arches as well. I’m trying this and other excersises to help rebuild my arch. Thank you so much
i have flat feet and i only feel pain after short walks, im 14 and only worrying about shoe sizes…
Thank you guys! These exercises have made a huge difference for me! I have learned lot from watching you guys, so I take care of my feet better by walking properly, wearing the right shoes and following your exercises regularly. Thank you so much!
Nice info, but why wear black socks! He even says at the start that you can’t see it?
When your’e wearing black socks it’s very difficult in the video to see how the bottom and side of the foot is moving. Would you do these foot videos while wearing white socks please.
Hi doctor Jo, I am from india and I am 18 years old and have flat feet since childhood, but it doesn’t hurt at all, I can run properly, I also go to the gym and have no problem ( sometimes it just cramps). My feet have good arch (while I am not standing) but flatens when I am. How long would it take to cure (I want to join the Army)? Should I use insloes? If you answer my questions, it would mean a lot to me.������
Does orthopaedic insoles wearing helps in correcting flat feet?
I have flat feet and I play football �� so my feet be hurting every practice/game
Iam 20 years old and have flat feet and skateboard all the time and it doesnt hurt or maybe i dont notice.
My flat feet were brought on with only one pregnancy. And I have been lifting my 30 lb, 1 year old.
My feet are so fatigued & tender.
Wish I could get my pre-pregnancy feet back!! Totally dumbfounded by the damage.
I have flat feet and I’m on them for 8 hours on my work days, I feel like I’ve been wearing heels all day and they are killing me. I lost my balance and fell over a couple times
I skateboard and longboard and roller skate I really do love it but my feet kill me after
My right foot ia ok but lift one ia flat what i do…and also i joint knee no space on my legs
Hlo… Doctor… Thank for replying… Actually I underwent lcl(2nd)tear reconstruction surgery on my right knee in January 2017…now my knee has gone into slight valgus position which has caused pronation at ankle and tibial external rotation… ROM is 120 degree…my quads,hams and abductors are very weak compared to the other leg… Plz tell if theres any chance in my case that leg alignment can improve from valgus position… Orthopedic told me theres difference of around 3degrees in alignment from other leg
Hey.. Doctor jo….. Plz make a video on knock knees corrective exercises
I was born flat feet and due to Flat Feet I was rejected in NCC Recruitment and Also in Many Sports team.
I have a flat foot and I dont feel any pain but I do trip sometimes.
My problem is that I want to squat and everytime I do that (or even standing up) it creates a type of grinding pain in the knees…
Good evening Dr Jo.
Will this help to treat knee joint problems? Because at the moment, I have a knee issue, which I can’t really bend it or straighten it much. Please advise. Thanks.
I have a question if im healthy as a horse no flat foot in my dna at all but my fiance is flat footed u think our future kids will be flat footed?
Glad I found you! I’m 60, have very flat s10.5 feet, PTTD in r ankle, balls of the feet pain, pin in 2nd toe on left foot…..yeah…. I got issues. Was so excited about those inserts……and they are OUT OF THEM in my size…..
One thing…if i have PF why should i stretch it if it is painfull(inflamed)…it will.make it worse…no?..
These guys are clowns. They should hang their heads in shame. I spit.
I had a pretty bad knee injury that I didn’t take care of ( needed surgery had no money:( ) for over a year causing me to not use my legs or feet as much or not at all some days. I recently had the surgery and Im working my way back. My right knee was the issue causing my right foot to become almost completely flat and my left foot is only kinda flat.
Thank you for your help! I can barely do the second exercise making a C with my arch so it’s gonna be a fun marathon of a rehab.
Dr Jo, your exercises are certainly doable and give immediate relief. I had been doing some of them without knowing why, simply because they felt good. Thank you so much!
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.
u guys are fucking pussies i have flat feet and im a basketball player / track runner and a jumper
Thanks so much for the clear explanations! Never knew the foot had three arches until now.
I have a problem with over supination do you have a video for that
My dogs where loudly barking outside so I could barely hear a word
My feet especially my left foot is causing me so much pain i want to cry
I have flat feet and my only problem is that the bottom of my shoes get worn out quick.
thank you, i need this because it doesnt feel got on my feet when i squad.
I’ve been heavy set for a majority of my life soooo that doesn’t rly help if it has something to do with it but I don’t know lol
My family always used to annoy me about wearing cushioned flip flops in the house and I would just brush it off but now I know why they did it. Ive been walking barefoot around the house and on the hardwood floor for years now and now my foot has become completely flat and not only that but I get ankle, knee, hip and back pain. I should have listened.
I am flat footed, think I was born this way. Never had an arch. Wet foot print shows no arch. Had bunion operation on both feet over 10 years ago, and now starting to get pain again, legs, hip, back and feet. Tried all sorts of orthodontics. I have to wear work shoes for work. Are there any operation that help flat feet?
Bruh i didn’t know I had flat feet but I don’t feel anything
I’ve only seen elephants that have flat feet like mine. Shoes feel like I’m walking on golf balls and shoes make my feet go numb
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
Hi im 21.I have flat feet but my legs compensate with a major external rotation where my feet point outwards (30deg) no one tells me what’s the problem the doctors just tell its flat feet but the trainings they give me doesn’t work please help
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.
Bob and Brad the two most famous physiotherapist on the internet
thanks, Dr. Jo. I really appreciate your down-to-earth teaching style. Your non “glamorized” appearance. You are really a beautiful person, inside and out. Don’t change!
And I am going to follow your exercises to heal my sprained ankle!
Ma’am my baby is 2 yr old n he have flat feet… doc said to buy him a shoe for his flat feet..is it good does it work? And should I perform this exercise on him,?
Is it true that if you use orhtopädic insoles your muscles in your feet get even more “lazy” and everything gets worse? And that you are supposed to train the muscles in order to fix it as the only longlasting solution?
thank you so much for the knowledge, simple and direct from California Cannabis community��
Plzzz tell me proper cure….??
It disqualifies me for army….
I have straight foot but I don’t feel neither pain nor it make problem still I want to make it perfect…??
Anyone who knows???
I used to have a small arch years ago. As I got older I lost it
I don’t agree with some of the points you guys raise. I believe saying “wearing trainers with motion control or running shoes with support will make you muscles weaker” is wrong. Yes it could make you weaker if you only wear them from home to your car, and from car to shop..if that’s all you do, but, then again, any shoe will do this, if you don’t make any kinds physical activity. Wearing these shoes throughout the day, doing walking, running, or even wearing them at work, if your work is even average physically demanding, then YES these running shoes are great. That’s why you see MOST OF BUILDERS OR CONSTRUCTORS WEAR RUNNING SHOES, unless they have to wear protective boots. And WHY DO ATHLETES WEAR THEM? If they make your muscles weak, they shouldn’t even touch them.
I have flat feet. Also I’ve been found about 14 years ago with Chondromalacia patellae.
Wearing shoes/trainers with proper support, eg running shoes from ASICS, new balance, saucony, makes all the difference, and it did help me become much stronger. I’ve done this for few years, along with exercises that my physiotherapist had advised me to, and it’s been great. I was allowed to wear at work my trainers.
I have to wear work shoes now, and I can feel it, also I’ve become very complacent, so not much exercises, until…very recently when I’ve started them again.
The exercises:
1. Stand up use left leg(keep it straight)as support; lift right leg(keep it straight) and start moving it as far as you can to the left, in front of left leg. Bring back and repeat(eg 10 times). If necessary hold onto the wall with right hand. Do the same for left leg, holding onto wall with left hand.
2. Find a stool/step/books about 10cm high. Stand up straight in both legs. Position yourself sideways, having to the stool/step/books on the right. Lift your right leg, and place your right foot on books. Raise yourself up, placing the weight on right leg, whilst left left is in the air. Get back down, placing your left foot on ground, followed by your right foot. Repeat 10 times. Swap sides(having step/stool/books on left), and do the same for left foot.
Both the above exercises strengthen ADDUCTOR muscle, which is the inside muscle on the upper leg, therefore restoring the balance in your legs. The adductor is responsible for keeping your knees from falling onwards, also your feet arches dropping, your hips rotating.
There are many other exercises online, but I focus on 3 exercises: these 2, and the first exercise you guys mentioned in your video(turning your feet outwards, while standing up).
Other advicemake conscious effort when walking EVERYWHEREwhat does this mean? Use your muscles to walk, be conscious and make sure that is your muscles that take the effort and not the joints. Strengthen your muscles when walking, don’t just throw a leg in front of another.
Enjoy your walk, but…Strengthen those calves, those thighs and those buttocks, arch your feet and strengthen those ankles on every step, or at least when you remember. You’ll see the change.
bob’s voice is so deep in this video. is it the mic or is he sick?
What an odd mix of kitchen/clinic/gym. Good for makin tea I guess..
Bob&brad is there any correlation between ITBS and flat feet?
I have flat feet like a duck, but I can flex my foot to make an arch, I think that how I got in the Navy. I’ve never had many problem until I’ve gotten older (59 now). Shin splints from walking too much, ankle pain when standing too long and back pain I’ve had for years. I just chalk it all up to getting older.
Hi from Mexico question why dint you take your socks off?��
I have both flat feet and knock knees…… Am so disturbed from this…. When i walk my knee goes inwards and it looks bad…… Plz suggest me something that i can cure both flat feet and knock knee…… Love from india…. Plz reply
What?! I walk immensely. One time for 25miles. Of course my feet hurt but not like y’all claiming. Smh humas are extra
holy crap…. thank you so much Bob thank you so much Brad i just did about 30 reps or until i went weak in that foot then switch by the time i got back to my starting foot it felt really strong guys i feel confident about fixing and shaping myself seriously thank you i was gnna buy an insole and leave it at that but youre absolute right about going weak it makes aboslute sensewhat im saying is… Thanks guys for helping me find the gears to put myself in and go!
Hai sir this is raju from india iam suffering from flat feet plz tell me the solution
Bob and Brad
The tallest and shortest
Physical therapists
On the internet ��❤
Thanks for the content you guys!
I have light arch and did not acknowledge that I was having somewhat flat feet. I have always had some pain and numbness in my foot arches. And at the end of everyday, I must give myself an “arch massage” or have someone do it for me or else it feels intolerable to just stand up.
Thank you for introducing these exercises. I had been unconsciously doing them because I thought my feet feels great after, but then I told myself to stop, thinking it’s probably harmful to do so. Now these are a part of my daily routine and I never felt better moving around on my feet.
I think standing for hours and hours on a ladder like that is what finished off my arches?
I want to know flat feet is a common problem or not?
I have flat foot and some time I feel pain in down side foot so request to you can you suggest any further precautions or something else that can be helpful to me?
I noticed my left leg seems to be weak recently I’m only 25. I was born wi Th loose ligaments on my feet and have always have pretty flat feet. I have a little pain around the knee as well. I can tell my right leg and knee is stronger I think I stand on it a lot more. Any ideas?
When my feet hurt I just think how lucky I am to not have a spinal injury of something like that
Thx so much for sharing…all ur videos are supremely helpful… Would help if Doc removes his socks next time!!
….
Having flat feel hinders your performance even walking. You body is all connected. That means flat feet might affect upper body movements and It must cause injuries. Therefore, It should be corrected to save your body.
If you had tight planter fascia, you should stretch it gently and consistently so that you can make arch easily. Standing on a dumbbell grip should be helpful to stretch your sore.
Flat feet causes your low back and knees. Because, If you can’t maintain arch, keeping tension on your core should be difficult. Knee valgus can occur due to flat feet. If you were to cave your knees when you squat, What you need to do should decrease weight and lift.
There are many ways that you can make your flat feet better. Practicing arch before you work out must be done to avoid injuries. And, If you enjoy Olympic lifting, It makes you want to fix your arch. Because, fixing flat feet is mandatory to lift heavy.
Using a gear prevents you from hurting your joints and low back when you squat. Because, It maintains tension on your core If your arch collapses when you squat.
Therefore, squatting heavy with flat feet must cause many problems. You should start practicing arch frequently and use gears to prevent injuries and improve efficiency of workout.
I was born with that shit and I’ve been trying to fix it my entire life and never worked and now I can’t wear heels ughhhh I hate it
Can’t edit my post on the phone so adding this separately, that when my feet hurt it’s usually the big toe that’s really in pain, which my podiatrist said is typical.
Nothing gonna help.. What is damaged is damaged… So stop bullshitting
My 4 yrs old son he hyperextends at his knee and then super pronates at his ankle and left foot.he pronates to such an extend that his lateral foot doesn’t touch the ground.kindly guide some exercise for him.thanks in advance
I tried this and the very moment I relaxed my feet my knees screamed bloody murder. Now what? I seem to recall the same thing years ago when seeing a chiropractor. He was trying to sort me out and the same thing happened in my knees. My hips always seem to get out of balance too. left hip has a tendency to rise up…IDK why…..
I have flat feet and Now since I’m 13 I’ve been feeling back pain and hip pain
I’m a 15yrs old boy, having suspected one foot flat.. what can i do to correct that deformity.. any way for that??
For the 3rd exercise, is the heel rotating towards the interior or exterior plane of the body??
Thanks
These exercises are useless because I’m not able to stand to do these exercises ��
I have really bad flat feet, and would get muscle strain when walking long distances, this has really helped me because I don’t want to rely on my insoles.
Thank you for this important information.I am an athlete and I have flat feet. Thats why I have a lot knee and foot problem. This video helped me.
I really need to try this because I have flat feet, and it hurts! But I’ll definitely try it out
Hi Dr. Jo. So the arch of my left foot is smaller than the right. Does that mean I have to do the exercises only on my left foot?
Do you know Somebody which Göt arches after Arch strengthening? And IT isnt possible to get arches when U were born without arches but they are visible when not Standing?
Like the comment, if you have/had knocked knees and flat feet
I was born with flat feet and I have no pain at all. But every pair of sneakers I own have a crest on the inside that’s my only problem with my flat feet
I have flat feet and up until I was 13 and became more physically active, they never bothered me. Now the pain can be excruciating in the soles of my feet all the way to my back. Great video, now I understand and what’s up with my feet.
exercise will NOT correct flat feet. SHOW US ONE SINGLE CONTROLLED STUDY THAT CONCLUDES THAT
I have flat feet and I’m always picking and peeling off blisters and relentless itching
Am I supposed to do these exercises every day? And if so, am I supposed to do them in the morning before work or at night after work?
will it right with tha help of execise or not? please give a sure relply? yes or no?
Mam I have flat feet since my childhood..I have no problem no pain..still it looks odd..can I recover it 20-30% from those exercises?
im 30 with flat feet, and i’ve never had a health issue… just fat shoes, how do i get rid of that?
can we improve flat foot at an age of 17 by this exercise..?
hi doctor Jo, thank you for this video it’s easy to follow and I hope it will help me. I have flat feet and I think my left one overpronates. I went to the doctor because of left foot and knee problems and she said it is because I have dorsolumbar scoliosis can it be the other way around? (the overpronation is causing the scoliosis?) how can you tell the difference and will exercises vary?
Interesting!! I have flat feet too, and usually to relieve some pain, i like to press the middle of my feet against pointed edge of a small square or rectangle table…. now wondering if i need this too or massage therapy!
I’ve been flat footed my whole life and I’ve never had any issues�� and I’ve danced + did kickboxing for years!
Ive had flatfeet my hole life but its only just started bothering me now what do i do?
I’m a sneaker collector and im a flat footed dude i cant wear some kicks like kobe and others thats my problem
Mam I have a flat feet…now I have a sounds in my knees..I consultant orthopedic surgeon he diagnosed mild osteoarthritis… treatment ift and wax therapy..
My age is 23..pls help me mam..shall I do a leg exercise and strengthen my muscles.if I do a strengthen muscle will gone a knee sounds…pls help me mam…thank you
now whee know more of the cause of flat feet but can you also give the solution?
I have a flat foot and it really affects my sternum:/ Ik it sounds weird but my Sternum can get into a lot of pain when I work out
I got off work about 8 hours ago and I literally just had to crawl to the bathroom because I can’t walk
I used to be a basketball player until I got my flat feet. I’m still training to be back in the players list but I just can’t do it anymore it just hurts a lot. It hurts even more and more. The doctors said there’s no cure and my heart just…. it just crashed man.
I feel like my feet is gonna end of sliding off and just falling off:( it’s horrible, can’t run, walking hurts like shit, just standing hurts too
finding shoes are hard for a 12-year-old girl that has flat feet
I have flat feet for 4 years now and they hurt so much I have been doing P.E where everyday we run laps I have to bare the pain and pretend like I’m okay. Whew that was such a bummer
I’m the only one in my family who has flat feet but it doesn’t hurt
I’m a pretty young guy, fresh outta HighSchool and 18. I’ve always had flat feet, and it didn’t start hurting until I actually started to get into sports at a young age (I used to be pretty fat as a kid and it only ever hurt after very long or explosive/intense training sessions). Is the pain supposed to feel like a cramped foot? When I reached the end of middle school, the pain went away. I’m pretty athletic and I’m still self training to this day with no pain since I was young. I was wondering if I simply just conditioned the pain away or what? I’m still a little confused on the idea because I know a lot of people my age with flat feet, some claiming for it to hurt, and some not. So what’s the deal exactly? Really curious now.
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.
There’s a lot of people out there that don’t know this is what they need. I appreciate the sharing of your knowledge
I have severe flat feet and I’m only 18. I can barely walk around for 5 mins without my knees and feet hurting really bad like someone is stabbing me. Then it starts to throb and hurt more. Ice doesn’t help over the counter medications don’t help, physical therapy doesn’t help neither does surgery. So wow life really sucks for me
i have flat feet my feet don’t hurt one bit, i have to play football for like 50 mins straight before it starts too hurt, i think it’s because i had a lot of treatment.
How do I know if I have flat feet? My feet don’t hurt at all.
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).
I was born with flat feet I’m 17 I’ve played sports all my life and have never felt pain.
Man this is so wrong, flat feet IS NOT a bone dysfunction.
TIGHT HIPS
I’m flat footed with a bunion I’ve had pay for as long as I can remeber I’m 24 and I’ve seen some drs but never got much help now it’s time
I’ve had flat feet for years and they never hurt. My brother and my dad have high arched feet and they’re 6’1”. I’m over 6’4”.
So I have collpsed arches with chronic pain. In order to do an exercise to get rid of the pain, could just 1 exercise get rid of the pain or do I have to do multiple ones? I have orthotics too but they cause other problems. But I’d really like to know from someone!!
gosh i just realized that i have this condition at 23.. it’s almost like shattered bones being held up together tightly..and you have to walk have to..
I’ve been complaining about my feet since i was a kid and people were like, it’s because you’re heavy.. even though i was athletic and not overweight at all it still hurts?
thought i was just being childish for complaining because i’m young but can’t walk or stand for a long period of time..so i svck it up for years until my friend pointed it out..
I am at a point where I can’t put any pressure on my feet at the end of the day. Can we get some seated stretched and exercises?!
Awesome video, thanks for it!
I will start to train my feet for now. But is it important how I walk in my shoes over the day so I don’t make it worse?
I have flat feet and I have to wear insoles that reshape my f5
I got flat feet and literally EVERY shoe or boots I try to buy to support my flat feet are so ugly. Are there any shoe or boots with style? Yes, i know It’s stupid to sacrifice my feet for style but, eh.
I had plantar fasciitis. Now its plantar fibromatosis. Did this one time today… Its now burning so bad! But it was ordered by my podiatrist. I start Pt in his office next week. I also have cervical and lumbar ( disk/ nerves) issue in my feet as well. So im not sure if this is normal?
I don’t even have a small curve. My feets are like duck’s feets
What a load of h….s..t! they do not have flat feet, I do, check out my episode 3 and learn how to develop normal feet naturally! ( only works with flexible flat feet, sorry not my fault ��)
I have flat feet and I am very bad at some physical activities, I regret treating this sooner.
How often should I be doing these exercises? It seems like doing this workout all the way through would be about 15-25 minutes. Should I be doing this every day?
Would you guys recommend doing those supination exercises with calf raises in the gym? ���� Great stuff by the way. Thanks!!!����
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.
My flat feet don’t hurt. I work in construction and some days they do hurt, and others I don’t notice. I’ve learned to live with it
I have flat feet and because of them I suffer from extensor tendonitis and peroneal tendonitis. it really is the worst thing ever! hopefully these tips help thank u!
the thing is that most of the time i get cramps on my feet doing these (especially on my right foot) thats why i tend to not do these exercises
Does this vid cured a flat feet? Please tell me your story I’m tired of searching on how to fix this problem.
07:48 “yeah, and if they are at the bus stop and take their shoes off people gonna talk Bob, and we don’t want that” man, if you’re here in Brazil people gonna steal your shoes jajajaja this is what you don’t want
I have a inhole for flat footed people and it helps my feet.
Lmao here I am thinking I’m weird cuz my I look at my feet and I thought they should be flat
I haven’t been able to run in almost 2 months because my flat feet decide to ache ;))
I used to have flat feet all my life up until around 16. I starting playing soccer and after a year or so my arch corrected naturally from playing soccer but, I stoped playing and now im 21 and my left arch is starting to lose its arch but right is perfect. I notice in the gym that my left arch broke down whenever I did any type of squat and it’s affecting all my left side of my body. I’m doing my own rehab on it right now to fix it. There’s no need to go to a doctor for flat feet you can fix it yourself just takes time and a lot of work but it’ll be worth it in the long run.
Can I regain the Arch back in my feet if I am already flat-footed?
Thank you for the tip, Dr! A fun and effective challenge.
I have flexible flat feet, and I’m able to do the alphabet smoothly. I just wish I could keep those arches permanently. Would that be possible? Do these exercises aim to maintain an arch once those muscles are developed?
hello… Dr jo… I’m from India… flat feet can b treated??? if yes… then how much time it will take to cure… plz reply… waiting dispretily for ur reply
My wife and I both don’t have flat feet but my kids do. Is this normal
I am flat footed from CMT and my feet don’t hurt in fact i am fine standing on a lego
I am fucking 20 years old athlete old and you tell me this?!
Maybe that is why my knees are in pain. Gotta get it checked out.
I’m literally going through all of this because I stretched my right foot and it popped and now I can’t arch it upwards. My knees be hurting and so does my lower back and I feel exactly what they said with shoes. I feel like their weak when I take my shoes off because of the support assist I had used.
I have flat feet too, my doctor recommended me to buy insoles for flat feet
Thanks for the tip
Did you also have any exercises for activating and strengthening posterior tibial tendon please?
I was born with flat feet and ANY type of arch support is painful.
I have very very flat feet and have seen a few orthopedic doctors about them. One gave me orthotics that I wore for a long time but never really helped so I went to another one who told me to ditch the orthotics and stretch. Ive been stretching every day with no result and I want to incorporate these exercises. I feel like however that my muscles that support my arches might be so atrophied that I cannot do these exercises. Its almost impossible for me to pull my arch in like in the video. are the exercises actually working? I did them one time and I did feel it but its very hard for me to feel like its actually doing something.
I have had flat feet since i was young but had no effect on me until two years ago when the left leg suddenly started swelling with sharp pain. it no longer swells but the pain especially when walking is now too much. i got insoles from a podiatrist here and they’ve been adjusted with use but those no longer provide relief. MRI shows tenosynovitis in tibialis posterior muscle. any advise on management please?
Thanks so much! Do you have recommendations for the best workout shoe for flat feet? I workout in gym classrooms and the hardwood floor.
What therapists forget to explain is once you get control of your flat foot you have to do this with EVERY step Consciously while walking. It’s nit enough to just do it when you aren’t walking. I’m flat footed and I have no issues
Hello Dr. pls suggest me what would be the treatments for flat feet in toddlers? Pls help me… im a mother of 20 months old baby
my ankle pops every time i make a circle motion like in this vid. is this natural? my feet are totally flat and I have ankle pain after walking/running right below the medial malleolus
Hey, I have a physical demanding job as a janitor. When do you reccomend I do the stretching because it is inconvenient for me to stretch at work. How long should I stretch each day? When is stretching most effective? At the end of the day?
Can these excersizes actually develop the arch or just strengthen the feet?
I am born with flat feet and i used to be terrible at walking now im a runner and i always feel pain and it never went away
Hi guys!!! I am 62, had Bi-lateral knee replacements 15 months ago..My R ankle over pronates due to rolling my ankle when I was 17..which is making my knee turn causing my tendons to pull..I recently bought a Motion Control Athletic shoe, but the sole seem way to hard, & wearing them make me feel bowlegged..lol..any suggestions??THANK-YOU!!!!!
having the foot model is a great visual tool for those of us that are unaware of our conditions. keep the videos coming!
my son is flat footed and he always complain of pain after walking i will try this, it might help..thank you