5 Exercises To Fix Flat-Feet (Fallen Arches)

Summary

This video explores the common issue of flat feet, distinguishing between acquired and deformity types. The focus is on the importance of foot muscle strength to combat flexible flat feet, or fallen arches, which can be improved through targeted exercises and barefoot movement. The script explains the science behind foot function and the negative impact of modern shoes on foot health. It includes exercises like towel grabs, heel raises, and single-leg hops to help strengthen foot muscles and arches. Additionally, the connection between the glutes and feet is highlighted, emphasizing their synergy in maintaining proper foot posture and improving strength.

Takeaways

• 😀 Flat feet are a widespread foot problem, with 52% of survey respondents reporting having them.
• 😀 There are two types of flat feet: acquired and deformity. Most cases are acquired, known as flexible flat feet or fallen arches.
• 😀 Flat feet occur due to weakness in the foot muscles, causing the foot arch to collapse under load, which can be reversed with proper exercises.
• 😀 The feet have over 100 muscles, ligaments, and tendons that help maintain the foot arch. Weak or unresponsive muscles lead to flat feet.
• 😀 Research shows that foot arch height reduces by 50% when intrinsic foot muscles are anesthetized, proving the importance of muscle function in maintaining the arch.
• 😀 Wearing barefoot shoes or going barefoot strengthens foot muscles, as modern shoes with thick soles and arch support weaken them over time.
• 😀 Studies show that children who wear shoes for extended hours before age six are more likely to have flat feet later in life.
• 😀 Foot strengthening exercises combined with barefoot movement can improve foot function, as demonstrated by a study showing improvement in participants with severe flat feet.
• 😀 Four effective foot exercises include towel grabs, heel raises, single-leg hops, and single-leg balance, all designed to strengthen foot muscles and arches.
• 😀 The glutes play an important role in foot function; when glute muscles are weak, they contribute to foot pronation and flattened arches. Strengthening glutes enhances foot stability.
• 😀 A study found that combining foot and glute strengthening exercises led to a significantly greater improvement in arch height compared to foot exercises alone.
• 😀 The Strong Feet Strong Foundation program offers comprehensive foot and glute strengthening exercises to improve foot health and overall function.

Q & A

What are flat feet and how common are they?

Flat feet, also known as fallen arches, are a condition where the arch of the foot collapses, leading to a flatter foot shape. It is the most prevalent foot problem in the U.S., with 52% of nearly 1000 respondents identifying as having flat feet.

What is the difference between acquired flat feet and deformity?

Acquired flat feet, or flexible flat feet, occur due to weak foot muscles, causing the foot arch to collapse under load. In contrast, flat feet as a deformity mean the arch is absent altogether, a much rarer condition.

How do foot muscles relate to maintaining a foot arch?

The muscles of the foot, including ligaments and tendons, play a crucial role in maintaining the foot's arch. Weak foot muscles lead to a collapse of the arch, as demonstrated by a study showing a 50% reduction in arch height when intrinsic foot muscles were paralyzed.

What role do modern shoes play in the development of flat feet?

Modern shoes with thick soles and arch cushioning support the feet too much, weakening the innate structures. This can lead to the development of flat feet, similar to how a weightlifting belt may prevent core muscles from working properly.

How does barefoot movement help in reversing flat feet?

Being barefoot or wearing barefoot shoes strengthens the muscles of the feet by forcing them to work harder to stabilize the body. This helps prevent or reverse flat feet by building strength in the foot's intrinsic muscles.

What does research say about children wearing shoes and flat feet?

Research indicates that children who wore shoes for more than eight hours a day before the age of six had a significantly higher prevalence of flat feet later in life compared to those who wore shoes for fewer hours.

What is the connection between the feet and glutes in the context of flat feet?

The glutes play a key role in maintaining a healthy foot arch. When the glutes are activated, they help externally rotate the hips, which translates to a supinated foot position, supporting the arch. Weak glutes, on the other hand, can lead to foot over-pronation and flattened arches.

What exercises can help strengthen the foot arch?

Exercises like towel grabs, heel raises, single-leg hops, and single-leg balance can help strengthen foot muscles. These exercises target the intrinsic foot muscles, which are essential for maintaining the foot's arch.

What is the importance of glute strengthening exercises in fixing flat feet?

Glute strengthening exercises are vital for improving foot function. A study found that participants who combined glute and foot strengthening exercises saw greater improvements in arch height than those who only performed foot exercises.

What is the Strong Feet Strong Foundation program, and how does it help?

The Strong Feet Strong Foundation program provides a comprehensive approach to strengthening foot arches. It includes a variety of foot strengthening exercises, glute strengthening routines, and specific techniques to ensure that the feet and glutes work synergistically to improve foot function.