How to Fix Bunions & Flat Feet at The Same Time
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- Опубліковано 20 тра 2024
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Things mentioned in this video:
Explore the link between bunions and flat feet in this video! We'll guide you through a 4-step protocol to tackle these issues effectively, grounded in science. We'll discuss simple solutions like wearing wide shoes and using toe spacers, and progress to targeted exercises to improve ankle mobility and foot strength. Temporary aid with arch-supporting insoles is also covered. #bunions #flatfeet #halluxvalgus
Chapters:
0:00 Start
0:19 The link between flat feet and bunions
1:02 How toe alignment affects the foot arch
2:14 How flat feet cause bunions
3:02 How to fix both issues together
3:30 1. Wear Wide Toe-Box Shoes
4:39 2. Wear Silicone Toe Spacers
5:47 3. Ankle Mobility and Hip Internal Rotation
8:07 4.Intrinsic Foot Strengthening
10:18 When to use arch supporting insoles
Contact us:
christopher@exercisinghealth.net or
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Content Disclosure: The information provided in this video is intended for educational purposes only, and should not be construed as medical advice.
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An excellent video, thank you for creating it. I have learned so much in under 15 minutes that would have benefitted me greatly in the preceding 35 years of my career! I was told aged 22 that I had nearly flat feet, but not flat enough to prevent me becoming an army officer and then spending the next 9 years walking very long distances with very large weights over very rough terrain!
Way more helpful than the expensive podiatrist I saw.
This is the best video I have ever seen in my life. Thank you brother 💪❤️
Simple but to point video. I would add just one thing to the video. The muscles in the foot with flat feet or bunions are in some places too tight and need to be loosened with massages (golf ball is perfect tool for that) so all the other muscles which should work will work properly and not against the tight muscles. It will help to rebuild the foot strength much faster. It also prevents injuries during transition to barefoot shoes.
So toe spacers, shoes -> excercises -> relaxation would be the best scenario 🙂
I was thinking about that, too. When the muscles that move the big toe out are over tight, they act like a bowstring pulling that big toe tip out & pushing the knuckle in. That's why normal 'wide' shoes, that are only wider across the balls of the feet, just give more room for the bunion to be pushed into.
How do you use a golf ball?
@@lisak8520 Just put it on the floor and roll over it with your foot. It's great, and you can adjust the pressure yourself. I use a tennis ball.
Are toy fix the bunions otherwise wise why to do anything
I wish more Doctors had this understanding of feet. I’ve been having toe pain after wearing Birks and doctors kept telling me I was okay because my X-rays didn’t show a fracture. After a few doctors one finally referred me to a specialist. Your videos have been such great help and I hope the whole world adapts to barefoot shoes!!!
Birks can cause your toes to be held UP and then your walking does not use the toes properly at the "push off" part of each step. This despabilizes the foot. Wear flat feet shoes, no "toe spring". That's really important. And for now, best to not use flip-flops either. Let your feet find their own relation with the ground and with your entire legs. All the best.
Are barefoot shoes working well for you?
@@danlightened I wear transitional barefoot shoes specifically (Lems shoes). Because I need the cushioning! I developed metarasalgia from trying to transition too quickly. If you are trying to swich do not go for shoes like Vivobarefoot, they're too extreme for beginners. I learned that the hard way :( But Honestly, if your feet arent broken, don't try to fix them! hehe.
@@thatzevy I've flat foot kinda and the big toe angling inwards and a broad feet. Most of my life after school, I've worn sandals. Most shoes didn't fit me.
Only for the last few years, I'm wearing a broad toe box Asics but only for walking.
So, injury chances from transitioning is likely low.
@@danlightened You shoudl try Flex Shoes "Adapt Runners" They have a wide toe box and would feel like regular shoes, but they are still flat (zero drop) like what you are used to
I don't know how I came across this, but I am so glad and grateful 👣❤
I feel like 'reading' thesis in the most interactive and interesting video, very resourceful and brilliant. also the video quality is awesome!
Super informative video, I learned a lot 👍🏽
Wow. This video was amazing. I love how clearly everything was explained.
The plank example just blew my mind. WOW :)
Great content very helpful
This video has explained the best way in relation to what I have been feeling. Thank you, I'm definitely going to try these excersises and suggestions 🙏
I used to be a dancer. Now I can't even stand on my toes, it's so painful.. but I will try and do the other exercises. I'm always in pain, it never really goes away and I am afraid I'll be crippled if I don't do anything now. I got quite expensive orthotics but they alone don't help at all.. Great info, thanks so much!
Upright health youtube channel. Has a couple of good videos on feet. So many videos. So grounded.
@@dreamervanroom Will check them out, thank you!
So sorry to hear, any update on you healing?
@@jonas33428 Thank you for asking, that's very kind. I tried out some Barefoot shoes just a few days ago and I'm quite surprised because since I am wearing them I'm in less pain.. Maybe that's the way forward, I'll see how it goes..
@@AmberJan. wishing you the best on your journey to recovery! do you do any foot exercises or just trying out barefoot shoes?
The maker of this work is Really great ❤❤❤❤❤❤
شابوه لدكتورنا العظيم بجد ❤
I was told by multiple Doc. that you can't fix bunions or fallen arches without surgery. Bunions are caused by instability of the big toe joint high up on the foot that grows outward. I don't see how this could fix the deformity but possibly just the pain of it.
I was born flatfooted and wore wide shoes from youth. What is recommended as a bunion is now forming and a burn spur on top of big toe that limits range of motion dur to intense pain.
Best thumbnail ever!!! Bravo!
What an excellent presentation. I was excited to hear the South African accent, thinking, "finally, an expert locally with access to the correct shoes and spacers in this country". Alas, Barefoot Strength appears to be based off South African shores.
The Barefoot shoes, it seems, are mainly available in the US / UK / EU and very difficult to acquire on the southern tip of the African continent. Yes, the Amazon option is there, but once you factor in the ZAR/USD exchange rate and shipping from the USA ...... AND ..... customs taxes on entering SA, it becomes unaffordable.
Very helpful thank you.
Gonna do these to prevent the problem before it gets bad.
Thank you, very helpful video
Thank you for a very informative and instructive video!! Ingrid/Sweden
1000% correct I’ve recently figured this out and my spring when I dunk is wayyyyyy smoother
Thank you!
Thank you 🙏
This video was outstanding! Subscribed!!
شرحك منطقي جدا لانني اعاني من هذه المشكلة و كنت البس الاحذية الضيقة و اعوجاج في المشي استفذت منك كثيرا وساعمل بنصيحتك شكرا جزيلا لك
Thank you for your work.
Glad you liked it!
Good video. On the journey to try and get my feet strong again. Not easy. Left foot has made great progress but still alot of work to do on right as has a bunion. Good advice to still use orthotics on high volume work. Most tell you to throw them out. I also purchased a balance beam to help improve further
Great information, thank you!
Thanks for making such a great video!
Mister, you are the best!
I got a pair of Saguaro barefoot shoes in the mail today. Game changer! My (mostly second toe) toes on one foot were so sore and that foot also has pretty new bunion on big toe, and both feet general soreness. Today after putting new shoes on I could walk around my house, and was working in the kitchen for a couple hours, pain free.
I've started doing feet strengthening exercises, such as scrunch a towel, pull in toes to lift arch, grab a hacky sac, and I massage more.
I'm going to see a podiatrist in about a week. My chiropractor was helpful, but I want to see what the other guy says.
Thanks for the video. 😊
That's very interesting. I got some Tadeevo barefoot shoes in the post a few days back, and for the first time I feel I am in less pain. They really are a game changer. I probably could have saved a lot of money by not buying those orthotics from the podiatrist that seem to make it worse.. 🙄
@@AmberJan. I should add tho that I'm not going to wear barefoot shoes exclusively. I'm also wearing a high quality supportive shoe for my forefoot and stabilization.
@@MikiDoodleMom Yes I thought that wearing them all the time is probably not a good idea, especially at the beginning. I go hiking a lot and I will stick to my hiking boots and orthotics.. will have to find out what works.. Was it helpful to visit the podiatrist?
I have a combination of knock knees, flat feet and bunion on my left foot.
Great info. What shoe do you recommend for high level Tennis? Thank you.
Can you please also do a video with the connection between flat feet and a tight/short Achilles tendon?
love it. thank you. great work
Great video! 🔥 Thank you!
Hi. I have a similar issue as @Tacoee but with silicone toe spacer. I've tried different sizes with and without 5he big toe loop but pain ensues within 30 minutes so I just remove the spacers. Also, I've noticed that I have to now wear Wide shoes not just a boxy style. This limits my shoe options for most business settings 👞 😒
I am 17 and i have severe bunions(25 degrees). My mom developed them when she was around 30, but for me to have developed them at around 15 years old seems very concerning. What do I do?
I have been wearing zero drop shoes and started out wearing the silicone toe separators, for a few months and then I stopped. After watching this wonderful video I'm going to start wearing them again. I also appreciated the fact that you said some people have to wear a little bit of arch support some of the time.
Are toe separators comfortable?
@@danlightened they're not bad. I prefer to wear them barefooted
@danlightened The separators don't have to be worn forever. Once your feet get their natural Arch Back in them again you can start backing off from wearing them full-time and just wear them here and there.
@@debbiestevens5490 Hmm thanks!
I found toe separators to be uncomfortable after a while and even more so in shoes.
What happen if I use the toe spreader and the arch support at the same time? Will it help to improve the bunion problem?
Thanks ❤
Very helpful. Lots of useful information. Thank you.
Thank you for your feedback and support!
I clicked on your link for barefoot shoes and toe spacers, but only see brands for barefoot shoes (I think). If you have the time, I would really appreciate it if you could point out where and which toe spreaders you would recommend. Thank you! And great video, very informative.
Awesome! Thank You!
Upon changing shoes, I get pain from toe to knee. How to differentiate between bad pain and good pain?
Hello.Can you please,make the video between the correlation of Plantar fasciitis and bunion on top of the foot?
I don’t have flat feet and am wearing barefoot shoes,but still developed the bunion on top of the foot and seem to struggle to finds ways how to exercise or slow down this process in the future.Can you look into this variation?Thanks a lot for a great video!
I have high arches and bunions, and now I'm getting scared tissue in my arches, it's extremely painful. Do you have any videos on this? @barefootstrength
great video..thank you
Hey man, can i use my arch support in a barefoot shoes?
This has been incredibly helpful! Can you explain how to get the proper shoe if the second toe is longer than the big toe. My second toe gets crushed by shoes causing problems with the bones and the toe nail. Thank you for your insights!
Get some barefoot boots, size up until comfortable. The boot shape will keep it in place if you tighten it all the way up
Do the naboso splay can be worn with vivobarefoot shoes?
2 things....
1: If every video on UA-cam was of this quality and so effective at delivering information, the world would be much smarter.
2. I really don't think that my podiatrists ( all over 60 years old) have any idea of this modern approach. They don't mention anything about stretches, different shoes, nothing. I will send them your videos.
why dont you show someone with bunion problems wearing the silicone spacers instead of a healthy foot
? 😏
I assume morten neuromas on the bottom of my feet may have come from tight shoes as well.. much like the bunion video.. any suggestions?
So I have bad bunions, I bought toe spreaders, tried them but they pinch my toes so badly they go purple in a short while. Any advice for what to do then?
Hello! My mom has a severe valgus deformation. Will this exercise help her to change the situation? She can walk but that "bone" restricts her from wearing some shoes. Also the legs tires quicker.
Thank you, this was very informative and well presented. I have been using silicone toe spacers for years and believe they are helpful. My issue is as a Ballet dancer/teacher I walk turned out and have a small bunion in my right foot, as many other dancers do. I recently had a stroke and lost all feeling in my right leg and foot, I can control the foots movement but I can not feel the action which has cause me to roll inwards when I am not focused. The feeling is slowly returning but the inward rolling and flattened arch are now an issue. Can you suggest where I can find ankle support exercises?
I think that there are one or two of the many videos at Upright health covers that. I'd suggest you write to Matt there suggesting a video about what you want. I also recommend the channel called "Movement by David". He want to know what people want and has some specific shorts about ankle flexibility and strength. That's what you want. Take the time to write him too if you like. You may not get personal answers but you may then see a video about your particular problem show up. All the best.
Should the silicone toe spacers be worn overnight or inside regular shoes? Are you able to still do any ballet warm ups and releve / plie exercises ? Wishing you better :)
@@jenniferjen5422 yes I wear them at night and in most shoes, most days I forget that I have them on. Yes I can still relive/plié and turn on my left foot, of course that is the foot most people turn on. I was quite good on the right foot but my strength and balance are diminished on my right side, I also have difficulty traveling to the right. It is just a new challenge. Do you dance?
Hey there, I had met with an accident causing a bit of brain injury leading to paralysis on the right side. Similar to what happens after a stroke. It's absolute hell. Not many people, even doctors have much knowledge about it.
I would suggest you to go to an occupational therapist, not physiotherapist, for at least a few months.
The foot rolling inwards is a very common thing in this case. You have to take each step a bit more consciously. Get a shoe with good ankle support and insole with arch support. And you may have to use a custom leg brace that goes from the knee down to the feet. It would help you from preventing that rolling inwards movement. It's important to NOT keep walking wrong cause that can become permanent. Correct your gait first and then walk as much as possible.
You can do basic foot extension/contraction (I guess), rolling your ankles like drawing a circle in both directions. Another good exercise is, let's say you're laying down. Slowly slide your right heel back and forth over your left tibia (shin bone). Maybe kick a football in a controlled way with both legs. Aim a certain place and see if you can hit it. Exercise on a cross trainer/ elliptical cycle if you can.
Also, you know those big gym balls. Since they are soft and rolling as ball does, a lot of control is required on our part to exercise with it/handle it. We may have some strength but often the controlled/balanced action is where we're lacking. And this gym balls is great for doing such exercises.
Anyway, this has gotten too long. You can ask me any specifics here or also hit me up on fb/insta/Twitter. I'm there with the same username. I'll share some videos if I can find there.
I've been recently experiencing odd foot cramps on the tops of my feet. When this happens, my toes straighten out! Most notably the big toe. So I'm going with that and doing serious massage and exercises, and body posturing
Toe separators (the same type you demonstrated here) cause me a lot of pain. I have tried using them in bed/while sleeping, but the effect is the same. Is there a remedy please?
In your video, you showed the review done in which there was a comparison done between 75 Americans and 75 latin American members. Could you please provide the link to this in the about section?
Are you using the toe spacers with the toe socks?
I use to have horrible planters on both feet. I would pop 20 500mg painkillers per day for work. I then got a inversion table and started doing more calf raises. Helped a lot. Then I added in protein and creatine. My life has changed completely. The creatine has given me an extra boost in recovery. I haven’t felt so mobile in 25yrs. Thank you for the help!
What is calf raises please
Clarification - which leg is on the floor vs on the box? Is it the foot with the bunion that is on the floor or it is on the box? BTW, great video, learned a lot.
💚 Dziękuję za tak wiele porad w krótkim czasie. Mam duży problem, mój hallux u lewej stopy jest czerwony i bardzo spiczasty. Czy ćwiczenia pomogą …. Jestem z Polski. Pozdrawiam serdecznie i czekam na więcej.🤗😁
I don´t have flat fleet and even my right foot has a ruge bunion.. What should I do?
In the intro, you state research is indicating these conditions may be linked. May we have the link for that article please?
can we wear silicon gap makers while walking exercising and all day long
Yes!
Thanks!
Thanks so much for your support 🙏
I was born with fallen arches, at least thats what they called it when I went to see a specialist. The insoles didn’t work for me. I don’t have but my feet do go outwards (have been since I was a kid) and my knees knock together. I will try these exercises. I honestly just want to know a good shoe for walking
Altra and Lems are great brands and they are the widest out of all the barefoot shoe brands. Lems you have to most likely order online, but Altra should be at any specialty athletic shoe store.
Danke!
Danke Brother :)
Good
So enjoy your productions, confidence, and overall knowledge. Also, although I'm subscribed to all your posts, for some reason youtube (skips) notifying me? Any info on that would be nice. Thanks kindly.
Such awesome feedback. Thank you 🙏
Unfortunately, we are at the mercy of the UA-cam Algorithm which is forever changing. So, I couldn't tell you with confidence what is going on. But we are starting an email newsletter where we will notify our subscriber of all our latest content. You can sign up here: bfs.fit/news
@@barefootstrength Do you post your productions anywhere else?
@@ciskokidd5980 At this point no. But we are considering X, Instagram and Reddit. Any suggestions?
@@barefootstrength I'm not an uploader, on any platform, can't speak to that aspect. regulate my time between FB shorts, rumble, gab. (mainly because of free speech/expression. I want, to enjoy UA-cam, but have come to realize the powers that be, can't leave the platform alone. Many of my top 10 content people (mainly nutrition) have been censored/banned and forced to go elsewhere.
@@barefootstrength Thought you might find this description interesting. Was thinking about your instructions as I start walking, I'm in my 2nd year of correcting some posture, foot, and sciatica issues. So when I start my walks, I'm mindful of how I step, hip, gate, pressure, etc. I've noticed a weird neurological value that has started occurring, as I monitor my progress.
I've noticed both of my arms, starting with my thumbs, then hands arms, and shoulders, begin to, (on their own) rotate counterclockwise, simultaneously with my mental efforts to correct my old step. It's as if my upper limbs hijacked the signal (somehow) to help orchestrate the whole re-learning process. Feels so weird, and looks like some kind of paulsey affliction lol.. Thoughts are welcome. Thanks for the time.
Thanks a lot it is very good knowledge.
Most welcome! Thank you for your feedback 🙏
Recommend work boots with wide toe box?
I tired spacer(s) for a year and now have sensory nerve damage in my big toe
Thank you for the best video I have ever seen about this problem. Explanations about the origin and remedial exercises and tools. Really perfect help. Thanks also for the links to silicone toe spreaders, insoles, barefoot shoes, and more. I subscribe to this channel and will recommend it to other sufferers. This video should be seen by doctors and podiatrists, I pass it on to them as well.
Such awesome feedback! Thank you. We really appreciate your support too. Without the support of our awesome subscribers we wouldn't be able to do this full time. 🙏😊
Great video! Thank you! I can't find the links to toespacers, where are they ?
You have to click more in the information section, then more again. It’s listed at the end. Hope this helps .
Anything for basketball shoes?
What if you have bunions and a high arch??
You should also upload a video to fix flat foot and overpronated foot at the same time
where to get toe spacers
Fabulous, the very best so far for people like me who want to correct our feet naturally without surgery..
So happy about this feedback! Thank you !
I have moderate bunions that I've had my entire life, even in childhood. I also have very high arches.
What about bunions and super high arches
It's can work if I'm 30 years old?
I tore my achillies and am trying to rehab more of the effects of my boot on my foot then the tear itself at this point
I feel like the problem with Barefoot Shoes and Toe Socks is that it only accomedates Egyptian and Oriental Foot Shapes/Toe Lengths and it leaves other people missing out for they may have African, Aboriginal, Mongolian, Greek, Roman, Celtic, etc Toe Lengths that won't accommodate conventional and barefoot shoes
Do more videos on sunlight, vitamin d. ❤ from India.
Google “sunbathe your mushrooms…”
What about tailor's bunions??
I’ve been wearing a lot more barefoot shoes and walking barefoot. I am getting quite a bit of calluses. Can you do a video about calluses; avoiding it and when the calluses break, what to do. I played beach soccer barefoot and my calluses burst; causing the skin to loosen and break, and expose the underlying skin. Now I can’t walk properly because of the open wound at the bottom of my foot
It sounds like you may be talking about blisters, not calluses? I don't know how a callus would burst.
All i can say after a month with using barefoot and toes Pacers my toes got stronger. I think there is small improvement but imagine if the do realign it will take months.
Is flatfeet also related to scoliosis? my right shoulder is little higher then my left shoulder. also my head tilts a little towards right. please tell how to correct this structural deformity. make a video on this. i also have flatfeet since 4 years. before my feet was normal.
Aynı durum bende de var
I lean to the right. I was told I have mild scoliosis.
I am to remember someone wearing a brace as a kid. Maybe you wanna talk to a doctor.
When you wear the toe separators in wide toe box shoes. Should I be sock-less or can I wear socks over separators?
You can wear socks over the separators. Or you could try toe-socks with the separators over the socks.
I wear socks over the toe spacers all the time. It’s fine to do that.
I actually have severe bunions. My large toes overlap the next two toes. However I have high arches. Not a flat foot in sight. So why is that?
i have very high arched feet and i have this bunion on my right and it's slightly flat and very inflammed.
I got bunions and very high arches... what to do??
Я когда-то поверила в упражнения для исправления плоскостопия. Носила постоянно ортопедические стельки, сделанные под мои стопы. Потеряла несколько лет, состояние не улучшилось, наоборот, начали болеть ещё и колени. 8 дней назад мне сделали операцию - удаление косточки X.V. Бедная моя ножка, опухла, болит...