Fix flat feet and fallen arches (foot strength exercise) - the Arch Raise exercise for flat feet
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- Опубліковано 26 бер 2020
- Looking for a way to fix flat feet? Have low arches or fallen arches? Avoid paying hundreds of dollars of unnecessary foot orthotics with this exercise for flat feet.
Find more of Vincent here: • The Secret to Long-Ter...
Stretch for flat feet: • Stretch for flat feet ...
Going barefoot for foot health: • Improve foot health: H...
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ABOUT THIS VIDEO
Vincent has had collapsed arches for a long time. Eventually he wanted to fix his pronated feet and fix his fallen arches. With the right foot exercises for his foot muscles, he's restored his natural foot arch.
It’s very annoying being a dancer with flat feet so this video was really helpful! Thank you
I want to do freerunning, I hope this helps for me too
A dancer? What dances do you do?
It's work?
i relate to this so much
@@njay6494 dances
Tired of having flat feet. I’m doing this every day. I demand change in my life.
I hope you get the change u deserve x
Respect
How is it going?
Barefoot running is way better than this, youtube how to barefoot run properly.
Have u seen ant changes?
After about 5 years of research, what I have experienced and noticed in myself
1) strengthening adductor muscle
2) strengthening the glute medius and minimus
3) hamstring strengthening (especially the medial hamstring)
In summary, strengthen the medial rotator muscles, I am sure you will benefit from it.
And I should add that if you have apt attached to flat feet, these exercises will definitely give you the best results trust me just try it.
Hey, thanks for the intel ! Did all of this make your feet grow arches that effortlessly stay there even when you aren't self conscious about them ?
Share your regime for strengthening medial rotator and adductor muscles plsss!!!!!
Is the theory that the feet are becoming weak because the medial rotator muscles are weak and allowing the feet to turn inward or outward, instead of staying properly aligned?
thank you!
I hate my whole body so much. There's so many to rehabilitate. Uneven shoulder, uneven legs, flat feet, bad postures and the likes.
I can feel u...Because same😞
Dont worry because i have severe rounded shoulders, forward neck, anterior pelvic tilt, knock knees and flat feet
Same but I tried to fix my unbalanced muscles it decry my symptoms by 50%
Same
Same 😭😩 gotta fix everything with so unnecessary work
You just helped me find one of the reasons of my crappy posture.
You're welcome, Lex Roet!
Flat feet affects your height,mainly through posture.
The more I improve my feet the bigger numbers I hit...by the millimeters...ok that's not much
@@utoresa5193 Do you know where else I can get videos like this for flat feet?
It affects so much for me I work in a convince store so I have to stand most of the time basically until break then I have to stand up again after break it affects my walk which people make fun of and when I’m in the gym on leg day I can’t properly hit the right muscles due to flat feet and my ankles just kill me especially my right one
My feet are arched and my posture was bad before I started lifting weights. I don't think bad posture has anything to do with feet.
I know alot of people are confused and so am I.
Hes explaining how to RE-CREATE the proper footing of your arch.
Since the feet are flat with no arch, you keep contact with the ball of your foot and ROLL your ANKLE outwards but keeping as MINIMUM pressure on the toes so they become relaxed as an arch develops (:
playing sports i feel alot of calf burning quickly, because of lack of arch support.
you should feel a burn in your calves which is creating an arch
Did it work?
@@vedarao_0 i bought a sole insert called superfeet and it helped me more than anything has
@@fittybby I tried this and my right foot became arched but my left foot is still flat after 3 years and is starting to hurt a lot....I am now looking for alternatives
edit: I tried the sole insert not the exercise
@@vedarao_0 you should probably check in with a chiropractor
Thanks, that really helped me understand more. I used to do the 'death grip' with my toes thinking it would cause my arch (I have one flat foot the other is fine) to shorten but this makes so much more sense and is so much easier than what I was doing.
You can utilize your arch muscles to hold the arch, thus freeing your toe muscles to apply the death grip to your enemies.
@@Uprighthealth ....and very soon....no more enemies! Ha! Yes. :-)
it’s crazy to think so many people have flat feet. I am 16 and when i was in the 7th grade i couldn’t walk properly without my heel getting a sharp pain on both feet. i couldn’t run a mile without my feet feeling like they were burning. well i went to physical therapy and the sharp pain in my heel went away. they told me i have flat feet and i was confused on what that was. i did exercises for half a year until my feet felt better. now i’m in 11th grade and my feet are hurting again. it’s not as bad but i can’t run for a long time and walking sucks. i stopped doing those exercises because my feet felt better but now it is getting bad again. i don’t know why i am saying this i just feel like people that would read this would probably understand where i’m coming from since you all have similar problems. non of my family understand and it sucks. i barely thought about looking up exercises for me feet and i’m happy that i could help that problem even a little
I can relate bro
I’m on the same level as you are I’m 17 and in the 11th grade I work a job where I have to stand several hours at a time And it’s like hell
It's sad that I'm only 14 and I have flat feet I'm ready to make a change because I don't want surgery.
Help me reach 5k without any videos same i’m also 14 almost 15 and ive known about my flat feet for about 3 years, got custom orthotics and called it a day (or 3 years rather), been to physio therapy which helped the pain and now i’m turning 15 in a month and the pain is just annoying. do you think it’s possible to rebuild my arches with lots LOTS of excercise???
Sounds like you are heel striking. You are supposed to touch the ground with your metatarsals (the part just before the toes) before your calcaneus (the ball of your foot). You need to make sure you are walking properly which most people dont. It has to do with the kinds of shoes we wear. Try getting some barefoot shoes. You should make sure your shoes dont have tons of support too as it weakens your feet leading to atrophy of the muscles.
So to summarize you need low to the ground shoes, with a wide tie box, & minimal support so that you can have strong and healthy feet, capable of sensing proprioreception. Aka, barefoot shoes.
I use to be a rock climber and we did these types of exercises to strengthen our feet, I've had flat feet for my entire life and none of these worked to build up my arches.
on god?
Maybe share what helped instead of just saying what didn’t.?
I've been doing this for over 20 years, never fixed my flat feet, but it does relieve some of the pain I get.
It might be because when you are in growing age your bones grow faster than adults
20 years the vid came out 2 years ago
@@teryngoon1162 this exercise is not invented by this video lol goofy
U have an arch now???????
He legit said it didn't fix his flat feet
This is amazing I have just been focusing on all the wrong stable points in my feet since high school soccer....10years ago this literally shifted everything the right way for the first time in my life. Thank you for sharing
I did this for one minute on each foot and I can feel the difference. It makes the outside of my calves burn!
thanks for explaining how to improve foot function affected by Flat foot
Very much appreciated
Alan
Not seen these exercises before, currently suffering a slightly lowered arch on one foot due to Tib Post tendon disfunction. Will give this a try, thank you 🙏🏼
Thanks so much for uploading this super helpful video. Lots of people can’t afford orthotics and it’s exercises like this that can make a huge difference to peoples lives
Had Evans Calcaneal Osteotomy Lateral Lengthening maybe 7-8 years ago. Surgeon snipped Achilles Tendon in 3 places thinking it needed to be lengthened. This resulted in having no/extremely atrophied calf muscle. Today I can stand on a plank/stairs with a 75# barbell and do toe raises......muscle still atrophied. Achilles was "overlengthened" and will no longer support calf muscle . Thanks Mr. Surgeon!
@Upright Health , should we do this exercise with knees bent (more soleus), or knees straight (more gastrocnemius) ? Thank you for the exercises 😊
Extremely helpful!! Thank you!!
I'm confused by your introduction of the wood plank. Are we supposed to do it with a wood plank or on the floor like your first demonstration? And you do it first with one foot forward and one back, rather than both feet together like on the plank.
Great video! Thanks 🙏 i needed to see this. Much appreciated
I'm a Balette dancer and this helped alot, even my bow legs somewhat got better
how long hv you been doing it for??
@@gooba4278 2 months lol
@@baikamdajel are u good now?
@@yakeru5579 yes... Calves raise exercise helped alot
@@baikamdajel and here's the bright side your calves might be visible now with lots of veins.
Very informative. I'm struggling to keep my toes relaxed because I deadlift and squat alot.
Excellent explanation. Thanks
Being a runner with flat feet is the worst and these are gonna help me a lot
A1 Matt.. and Vincent! I discovered this, but you've taken it further. You have more knowledge, and concentration.
What I did was: planting my ball of my foot on the floor, I am thinking of it as the bottom of my leg, so my heel isn't taking my weight. Then keeping my hips facing the front wall, I rotate my femur outward. That creates a pulling together of the arch.
Seeing has always been your forte, made easy.
Incredible. Thank you so much.
This helps thanks , I have this hobby that I put the weight on my one leg while standing... So I'm here now having trouble to dance because of flat foot.
Spectacular explanation
I injured my ankle when in high school and didn't get it properly rehabilitated. As a result both of my arches collapsed after a few years and I spent years in agony before I found out the cause. Ended up with custom made Insteps and that helped immensely. But I want to be able to walk around the house barefoot for long periods of time and not end up in agony as a result.
I started doing this exercise sporadically without knowing the how or why of it this past year. It has helped a little bit I think, but I need to be more consistent with it now I know. I'd like to one day stop wearing my custom made Insteps.
I've been wearing barefoot shoes and my arches are the biggest it has ever been. You got to develop ankle muscles which supports and holds the arch.
This exercise helps a lot! I haven’t been able to walk on my feet for more than two weeks. My doctor recommended rest and walking at home running shoes with maximum support on the heel but I was getting worse. Now I found this video and tried it. It worked the first time. I will keep doing it every day for better results but THANK YOU!
Did you see any changes?
Was there any changes ic you dont mind me asking ??
So, any changes?
That was 12 months ago, report in!
Thank you. Nice one. Will get right to it
Do you recommend doing this before or after a leg workout at the gym like squats, deadlifts or even running?
Yikes! I've been doing it wrong all my life! After watching this video, i realized how natural it is to put weight toward the insides of my feet, and to scrunch up my toes. I think I'm flat footed! Could this be the cause of my bunions as well? My feet have always worked okay, they don't hurt, and no doctor ever mentioned them, so this is all new to me.
Thanks for all you do!
Your support is much appreciated!
Thanks from The Netherlands
This has been bothering me for years as a runner it caused me many overly stretched tendons, thank you so much for helping me out!!
Does it work?
Does it work?
For anyone getting slow results with these, I think walking while holding your ankles out is a lot more effective. In a week I have been able to go from complete flat foot to being able to walk, and even stand on one foot, and keep my arch. This is because I walk a lot everyday, so I am basically always exercising my ankles.
With these exercises its just 15 minutes a day of exercises and then proceeding to walk with your ankle pushed in and flat feet everywhere. This creates way slower results.
Another thing is that your legs and feet are bound to hurt whilst correcting your flat feet and this is perfectly normal. As your body acclimates, the pain will decrease, so don't give up.
What do you mean by holding your ankles out? Walking on the side of the foot?
Yes please explain how exactly you are walking to build and hold the arch?
How do you walk while holding it up?
You mean that you basically walk on your toes while also bending your ankles outward. Without gripping with the toes of course. Am I right?
@@oscar373 basically
I'm so glad I found you
Thank you so much for this I'm suffering from runner's knee cause of my flat ducky feet!!
Coming from a former high school athlete, I should have been tried to fix my flat feet, especially during competitive sports, such as wrestling and football, but I’m 21 now and I’m starting to correct this issue I endured for years 💯.
Same exact situation I’m 21 and I played basketball for about 10 years, my flat feet even made me tear my acl at 15
I play football and notice im not as explosive and well balanced as other competitors and im only 16 so I want to make a change fast
@@lijah5987 start doing these exercises daily along with other back stretches
SoSoreya it helped
@@lijah5987 I would recommend getting doctor sholes arch support
Always had flat foot never really thought there was a solution until thise video 🤙
That's a confusing explanation of an excercise.
Flat footed here I always end up sprained ankles. Since I'm flat footed then I have psoriatic arthritis now more difficult to recover. I think this best exercise for flat footed individual to avoid problem in the future
Thanks so much!
Excellent advise
I was lucky to have raised arches. After having a child, my posture & feet flattened. I absolutely hate this new structure so I will try this as there is not much help out there but foot inserts.
Thank you for this
I really feel that although these exercises may help, over pronation is a symptom and not the cause of flat feet.
From my position my problem has been caused by a week core.
The rear muscles then have to work harder, overwork rotating the femur and straining the glutes, hamstrings, calf’s tendon pulling the feet flat causing over pronation of the feet. These muscles are basically compensating for a weak core. I am currently doing activation exercises on my core. Then I will work on glutes, hamstrings and calves which are week and tight.
I will throw this idea out. If you were brought up in a dysfunctional home it might not have felt safe to be in your body. So you were not grounded in your core. Hence you may have stooped ( poor posture) causing structural problems and flat feet.
I have noticed that fixing my overpronation has led all of my other muscles to start strengthening as well. I have been constantly sore since starting to do so. So I think that it is a 2 sided problem. Overpronation is caused by over compensating for weak muscles, and weak muscles are caused by overpronation because it overcompensates, not allowing us to strengthen them. Even as a runner, my leg muscles were still very weak apparently.
@@xhshgfsrodriguez4857 do you still have flat feet?
As someone with flat feet can vouch for arch raises. Doing 100+ raised arch raises in a single try every day before sleep religiously for 15+ years now and all the problems with numbness i had when i was younger (peroneus longus and tibialis anterior both went completely numb after a fast walk, climbing uphill or running for some time so i had to stop whatever i was doing for 5-10 minutes simply to be able to walk again) long disappeared. It doesn't fix your actual feet shape, but strengthening those two muscles with arch raises solved all the numbness and discomfort problems for me.
Side effect which, depending on your body type can look weird, is that my calves are way bigger than i would prefer, but being male that's not really an issue.
My arch just collapse. So this has been helpful. Thank you
Thanks this helped 👍🏼
very very very useful video👌👌👌 it worked on my feet. thanks👍👌
Great to hear that!
Thanks for the video Vincent! I felt this right away after 5 slow reps.
I was wondering how long does it take to usually see / feel a significant change?
It's impossible to anticipate exact timelines, but giving it at least a month is a decent bare minimum.
@@Uprighthealth got it, thanks for replying!
Ericliaoo how are you now my good sir? This is my day one.
@@jakeblaze7663 Not going to lie, i got lazy after a few weeks. But I do think that my feet is not as flat anymore haha.
Ericliaoo lol. I feel you rehab is boring yet painful.
I didn't thought that having flat feet is a problem. Both of my foot are flat. 🙂
it isnt untill you have problems with your back or knees or something
Legendary video
I have been doing powerlifting for 7 months now, and I have always had pretty low arch, and even slight overpronation, and somehow I feel that my arch is flattening maybe. Is is helpful to do these excercises on calf raise machine with added weight? And do your calf muscles strength/weakness play a big role on developing overpronation? I´d love to hear best excercises for my feet/calfs to prevent overpronation in my case because I do heavy squats and deadlifts all the time while having low arch (not totally flat though, no knee pain or anything). And my slight overpronation is my biggest concern (I even have had an ankle injury because of that in 2014), and I´d do everyting to prevent it getting worse, and if just possible, even fix them totally and align them back to normal. Thanks.
Thanks for the video! It is really helpful:) I have a question though, is it normal that my feet bones hurt while doing these exercises?
Man thank you so much !
Thanks so much for this video!! I was born with high arches; however, over the years as I spent more and more time at my office desk with little to no exercise, my lumbar discs degenerated and my foot arches dropped! A cascade of other spine changes occurred. I was given the exercise you showed, but not with any explanation!! I was gripping the floor with my toes. I was not countershifting my ankle. I am now doing better generally with my structural issues due to pool therapy and and antigravity machine that takes the weight off my hip joints so I can walk. My foot arches and pronation have not gotten worse but not better either. Your explanation of the proper way to do this exercise is an eye opener!! I started doing it with you. First, seated to see if I was getting it right, then standing. The first time I did it standing, I got several cracks in both my feet. Not painful. Realigning, perhaps? I have a good feeling about this exercise. I will check it out starting from today. Thank you again!!
keep me updated
@@travisdingolaite6184 Thank you. I will do.
@@alixandrinafortis5044 i ask because im desperate. i went to physio therapy for shin splints, but she did not do the best job. she failed to spot my flat foot which i had to see another doctor for. mind you these are months waits for doctors. im eager to build an arch in my foot which i have only very recently found out that i needed to even do, so i am not so educated on building arches yet. this shin splint has ruined my plans of exercise completely. however i do have a lot of free time to hopefully i can just do a whole bunch of different flat feet fixes in the days, maybe i will then be able to run. i hope so. if you have any advice for me i would love to hear it.
@@alixandrinafortis5044 now??
Thank you Ill try it
Ok. I will try this.
Thank you.
I know body builders with giant calves who have flat feet, you need to bounce the forefoot off the ground like barefoot running or sprinting to get maximum results. Otherwise these are just mostly calve raises.
Thank you so much
My son who is 10 has flat feet and this helped a lot
Any tips to fix heel raise during squatting? Thank you! :)
Thank you so much my ankle is broken it’s not normal now
Hello, just watched video on Hippy and was made more aware of hip issues. Unfortunately the Healthy Workshop was cancelled due the pandemic. My concerns with my hip is one of doing too much of everything in treating hip pain. Lately I am having aches(hamstrings, knee, calf and heel. Trying to manage pain but getting discouraged but not giving in. Your thoughts would be much appreciated. Maureen P.
Thank you
i’m so insecure about my foot size and my flat feet i really hope this helps😭!
COURO’S WORLD same🤦🏻♀️
Same :((
Dude don't be. I have flat fleet and I don't think anybody thinks how it looks. I just want to get rid of it because it can lead to problems in my hip and back.
Did it work?
Did it work correctly??
Thanku so much🙏🙏
You never really explained what the actual excercise is, you just said what was important while doing it, but we still don't know what we're actually doing
doesnt he really?
Yeah he does. All you need to do is raise your heels, but while making sure that you maintain the three key points that he mentioned
"The Arch Raise'. He said at the beginning
how long to see results like yours? my foot looks like yours used to.
Good morning! Can you add this closed caption this show because I am dedf and couldn't understand you. Thank you
Barefoot shoes have helped my flat feet get better. They force you to use your foot and lower leg muscles, leading to your foot muscles getting stronger over time. Your feet and lower legs will be sore to start with, but they have reduced my knee pain. I found a pair for £11 on Amazon, and they have been good, so far, for me.
Barefoot shoes made my flat feet WORSE. So they're not a "one solution fits all."
Funny, I started doing this exercise at work before finding this videos. I do it WHILE I walk around. I'm a security guard and I've had moderate collapsed arches my entire life, without realizing what kind of damage it's caused. Now that I walk around more I'm noticing the issues. This exercise is AMAZING, especially when walking. My ankles and lower calves are ON FIRE lol.
Did it help to raise your arches?
Nice points doc. Do you think rolling the bottom and top of the foot with a ball could help loosen the foot and toes before doing the exercises?
I'm definitely trying this
Additional tidbit that is very important, make sure to NOT place too much pressure on the outside of the foot as you roll. You can inflame the 5th metatarsal which can put you at risk of a fracture. Source: it's been 3 months after surgery... you do not want it to happen.
I may have overdone this exercise but one of my arches is sore. I’m going to have to stop doing the exercise for a few days to prevent chronic inflammation.
I'm going to start doing this daily. I've had flat feet/severe pronation and fallen arches since I was a kid, and it has caused some hip and knee pain over the years. If I can stick with this and fix them even partially, I'll consider it a miracle!
Please let us know about your progress.
any update?
Confused by this exercise
Thought I was the only one with flat feet 😂😂
Thanks for the video though 😄
I thought you were too lol but good to know there are more than 2 people in the whole world with flat feet.
Hello! I wondered whether these exercised would be helpful if I had flat feet all my life?
Just doing 2 exercises I can tell something is happening with my feet, will keep going, hopefully after a few months my feet will be transformed, thank you.
How is it going?
@@adamcherry1117 I keep doing the exercises, and there is improvement,, my left was more collapsed than my right and I can tell a difference in how I am walking just barefoot,,, its not completely with an arch yet but I will continue doing the exercises, thank you.
Keep us updated please
@@yhwhtlc9217 any update?
Update?
Thank you for you video. I know I have to work on my feet, but I also have alot of instability of my pelvis , SI joint dysfunction and hip pain. I get nerve irritation from the waist to my feet. I do not have neuropathy. I need alot of core and back stabilization, but unfortunately, it is very difficult to find the right person. Is there any videos on stabilization of the core, hips and back? My question is do I need to work on my core and back first before focusing on strengthening my feet. I am very frustrated and unhappy with the PT's I have seen, especially when I have to pay are out of pocket. Please give me your opinion.
We recently put out a video on some basic core stabilization exercises. You can work on your core AND your feet at the same time without any issue.
@@Uprighthealth I just saw your response to my inquiry. Where do I find the video for basic core stabilization? I tried to find the video that was most recent but couldn't find any. Thank you for responding.
How do you maintain the foot tripod while doing exercises that use your feet a lot? Say on treadmills, consciously activating the foot tripod on every fast step is very challenging.
Matt Hsu, I have noticed that some of the difficulty I have walking as I train to improve them, is due to bunions, more so on one foot rather than the other. bunion determines the direction of the bid toe, overriding the direction of the rest of the toes. Would you please suggest some exercises to correct the damage a bunion has caused to the foot?
Me too, Nancy! Matt, I'd love a bunion video too!
Should I do these exercises when my foot seems to be injured, with swelling on the inside tendon, right under the ankle bone?
I've torn the ligaments on the outside of my ankle ( I think it was the ATFL, not sure) at least 2 times. I did the exercise for the first time and during it I felt some stiffness on the outside of that ankle. Now, I feel some kind of relaxation and even tingling on the outsise of my ankle and around the shin bone. Is this supposed to happen?
I think you need to explain what the ‘ tripod’ consists of....
I understand , but you need to make it clear 😊👍❤️
what’s the tripod then
@@dextr0s 3 points on palm of you're feet. 1. under big toe 2. under pinky toe 3. heel point
Didn’t even know I could fix this
Wow I did the fist two and I felt my ankle, foot, side legcalves, glutes and pelvis - it felt like it's being released and feels more relax. Even my rib cage seem to be adjusting my lower abdomen, shoulders, my lower neck and my occipital area as well can you explain this. I've suffered so long from tight muscles and fatigue for so long and poor posture, weight loss and headaches
Do we have to actively adjust our feet posture? Or will it reach a point when we obtain a normal arch without actively creating it?
Look up the foot muscles and how they are connected to the body, legs and back. When somebody has a low arch their foot muscles are inactive, literally. So the only way to help is strengtening your foot muscles core, so it can hold you straight and perfect. Its obviously affected if you walked barefoot as a kid or no. So yea
I am 24 years old now and I honestly feel like it is too late for me to get results, but I am going to try. Thank you for this video, man.
It's building muscle so it's not impossible
I’m 27 and last year I made crazy results in my inside arches, now I’m focused on the outside. You can def do it just make sure to supplement and get your macros in
It's never too late. The arch relies on the strength of the muscles in your feet. If you know how to work your feet out properly then you can do just that. I am fixing my feet currently at age 27. I have only been working on my feet for a month (on and off) and already notice a difference.
How long does this take and how long before it starts hurting (tension)?
How do u feel about arch inserts?
I'm looking for some shoes with a bigger toe box, since you seem to have similar feet -- what kind of shoes do you recommend for training?
Vivobarefoot primus trail fg. I just got a pair and the toe box is on point. I dont have problems with stability in the weight room anymore. If you cant find any on their website, go to Amazon and get them there
Maybe try xero shoes?
How thick should the board be that you are stepping up on?
i have plantar fasciitis, feet are not that flat, got some arch, doing exercises to overcome overpronation, videod myself walking, appeared to be duck walking got the big toes bending toward 2nd toe not extreme yet, so I walk straighter, doing internal hip rotation for that. I hear strengthening arch helps thecollapsing arch which is often culprit for plantar fasciitis, calves dont feel that tight, makes my heel sore to do wall stretches so I use a towel over foot. I know what you are thinking, is there a question somewhere, lo! Yes there is, can you usually correct your walking gait through therapy or are most people with a bad walking gait dealing with a deformity. Foot Doctors I have seen seem anxious to scan your walking gait and sell their custom inserts or cant afford get a shot of cortisone without much of an evaluation, are most problems fixable by therapy, I hear custom inserts are just a band aid and problem comes back.
I suffer from planter fasciitis in my left foot. I bought the pre made insoles that didn't help at all. I recently got the custom made and it's perfect. Wearing insoles will not correct the fallen arches but it definitely helps with the pain while walking.