Do I Need Orthotics? Part 2 | Exercises
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- Опубліковано 10 вер 2024
- So, do I need orthotics?
We continue our discussion on the need for orthotics with part 2!
Miss Part 1? Check it out here bit.ly/2JpLwoc
In this video, we show you some exercises you need to either prevent the need for orthotics or ween yourself out of them!
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Kirk Warner
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I got new orthotics at the start of the year as I had terrible plantar fasciitis last year. However, ever since I got the new orthotics and neutral shoes I've been permanently injured with swelling and pain in new areas, including post-tib tendonitis, sesamoiditis and PF in the other foot! The original PF problem has gone though. I've been wearing orthotics for about 7 years, should I try to wean myself off them?
this is an excellent video, I feel like if I do this I might be able to resolve my chronic ankle issue
Worth a shot! Keep us posted :)
Thanx staaaay blessed
Very informative... the exercises really look like they will be very effective for improving one’s feet! Thanks
Thanks, Gisele. Please let us know how it goes in a few weeks.
Glad I have found these videos! I have been struggling with posterior shin splints and flat feet for quite some time. The higher the mileage, the splints progressively intensify. Last year I removed the orthotic and moved into a support/stability shoe and noticed a reduction in discomfort on the arch. However, this series and a number of other videos on this channel have helped me determine the shoes are an accommodation rather than a fix. I notice when my feet are relaxed, and elevated off the ground there is a natural arch in the foot which leads me to believe the tendons in the feet are just weak creating poor body mechanics.
Forgive me for the long comment lol, but my question is, should these techniques and other strengthening methods be mastered before distance running can continue? Would the structure of the arch lift off the ground slightly because the foot muscles are finally becoming stronger? Thanks in advance!
Depends. If you're in great pain when you run, maybe focus on strength work and drills first. But if not, you can definitely mix in running with running skill training/exercises like these!
Literally just commented on part 1, buuut as a follow up: so excited to try these exercises out. Thanks so much!
Keep in touch about how it's going!
Merrill Performance I will! Thank you!
I’m working on step 1a (just getting the neutral foot position standing on two feet) and I didn’t know if you could provide a bit more guidance on how that should feel. I feel like I’m working basically the outside of my whole leg, even up to the hip, to try to get my arch up. Is that normal? Or am I totally compensating and avoiding strengthening the arch? Thanks again!
Great question. You can see in the video that when Kirk is facing the camera and activates both feet, his entire leg changes position. All the way up to his hip. Ideally, the whole leg works together and the glutes actually do a lot of the work. The foot as the foundation is a good starting point that positions everything else where it needs to be. Everyone will feel this in a different spot (outer or inner lower leg, shin, hips, etc). But you should definitely work to feel it in your arch too. Think about gripping the floor with your arch between the heel and the ball. As we say in the video, shorten the foot as you draw the big toe back toward the heel. This can be tricky but keep practicing and you'll have that a ha moment.
Merrill Performance Awesome! Im optimistic I’ll figure it out, even if it takes a couple days to nail it down. And thanks again, so much. Your advice and answers to my questions have been immensely helpful!
Thanks for the great info. In Part 1, with raising the arch without curling the big toe, is that primarily achieved by rolling your knee outward? What motion is involved?
Great video. What are your thoughts on jumprope for strengthening ankles and lower left musles? Could I mix that in somehow with these?
A lot of these seem to apply to people who pronate or have flat feet. I have pas caves (very high arches) so would these exercises still apply? Would I do the opposite of what you're saying (start from my netural position of my foot supination) to my feet being more flat? Thanks
Please address Mortons Neuroma Exercises.
Can the exercises shown also help with metatarsal arch issues? I had shooting nerve pain up the middle toe, so my podiatrist designed them to take the pressure off that area and it allowed me to run again. have tried to go without, but no go. Thoughts?
Yes for sure. We have 2 arches in our feet. They work together and are really impossible to separate. The arch we discuss here is the longitudinal arch (think heel to toes). But the other is the transverse arch formed by the tarsals and metatarsals (mid foot and ball of foot). It is the arch that goes from medial to lateral. This transverse arch also benefits from these exercises and will be restored as the muscles in your foot come back online. Best of luck, Matt and stay in touch.
You talked about pronation, what about supination? I'm recovering from sesamoiditis and my foot began to supinate to prevent pain on the ball of the foot. So now I notice I walk with my foot in a supinated position. What could be done to help my foot go back to a neutral position? Thanks
I have problem with my toes, I think they are mallet toes or claw toes, is there any exercise to correct that?, I have been use a custom insoles for 4 years, but my toes still hurt in long distances half or marathon
Does all of this still apply if you have hammer toes? I really want to ditch the orthodics.
Great content! I was looking forward to this video and it was worth the wait. One question that I had is how do you feel about the running socks that have a compressed core that helps support your arch. Can they be as unnecessary as other inserts?
Miguel, great question. Socks and tape can act as sensory feedback to help you maintain a healthy foot position. But neither can do the work for you. Use them as a training tool as you work toward stronger feet and ankles.
Thanks for the video! What if your feet cramp? I've tried exercises like these before and have had issues with cramping. Could you guys comment on that?
If your feet cramp, you may need to use a rubber ball (golf ball sized) to release the tension and trigger points in the arch muscles. A few minutes a day will do. This will allow the muscle to do what you're asking it to do. You may also try starting seated and with less reps to allow your feet to get used to it. Make sure to keep your toes relaxed (don't curl them into the floor) as you contract/shorten/raise your arch. This takes some real focus. Let us know how that goes.
Ok, so that first exercise aggravated existing chronic soreness in my left arch and ran all the way up the medial side of my lower leg into my knee. Have I identified a weakness and should I continue to strengthen this area?
Potentially! Try modifying to something less intense and working your way up. But yes, pain will usually indicate something not working right.
So, trying the exercises, and I don’t know if my brain knows what muscles to activate 😂. Could it be possible since my feet roll outwards-I can almost rest my ankles on the floor-that I may not have those muscles. I do have a medium arch and every time I try to flex it my toes pull inward and downward, but I can’t seem to keep them flat and pull my arch up.
These exercises are definitely a brain challenge. It can take athletes a few weeks to gain the coordination they need to really feel it. Start sitting in a chair and watch your feet concentrating hard until you can control the arch muscles. I assure you they are there. And they're critical to help you stabilize your flexible feet and ankles.
what about flat feet.
Cheryl, we discussed that a bit in part 2 and I answered a few questions about this in the comments in part 1. Flat feet are a normal variation on foot shape most of the time. Sometimes those with flat feet need an orthotic, however only if there is a structural cause (because of the way your feet developed as a kid or form some trauma). Most often, the solutions we discuss in part 2 will allow a flat foot to function normally. Your feet may still be flat, but they will be strong and healthy. Hope that makes sense.
Hey Charlie great stuff/information. I wanted to get a clarification on orthotics. Are you talking about any type of insert placed in a running shoe? Like a dr. scholl's, or asics branded inserts where you swap out the factory insert for 1 of these other ones? Thanks.
In part 1 I mentioned that many store bought (non custom) insoles will do no harm. If they aren't too stiff and conform well to your foot, go for it. These devices are far less controlling than most custom orthotics. Just don't expect them to replace active, strong, and aware feet. Thanks for the question.