HOW TO FIX: Flat Feet, Plantar Fasciitis, Dropped Arch, and Over-Pronation

🦶🏼Wait, so I can “FIX” flat feet??🦶🏾⁣
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🚨Have you ever been told you have flat feet, fallen arches, or even plantar fasciitis? If so, this post is for you. (Scroll to go straight to the exercises)⁣
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📚Believe it or not, these diagnosis are not “genetic” and mostly stem from lack of support in the longitudinal arches of the foot… followed by compensations that move up the leg.⁣
We are going to focus on the medial longitudinal arch, which starts on the heel pad and runs along the middle of the foot to the tip of the big toe.⁣
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📚A disconnect/misalignment, or supportive weakness in any structures of this arch (bone, ligaments, tendons/muscles) can lead to a change in normal gait pattern. Most commonly, we will see an over-pronated gait pattern (think of the foot rolling inward, collapsing the arch). Common pain patterns stemming from this are: medial meniscus pain from the knee caving in, bursitis at the hip from a constantly internally rotated femur, as well as low back pain from hip drop that also increases stress on the discs and vertebral facets.⁣
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Alright cool, so how do I fix it? It’s simple.. take back responsibility for your foot health, and train them to return to natural foot function.⁣
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✅Perform the exercises below 1-2x per day✅⁣
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STEP 1️⃣: Roll out the plantar fascia (aponeurosis) for 1-2 min on each side⁣
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STEP 2️⃣: Spread the toes, keep weight on the ball of your foot, slowly rock back and forth with the focus on stretching the bottom of your toes⁣
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STEP 3️⃣: Place a band, towel, rope, etc… on your big toe pulling it towards midline… then lift your big toe while pushing the other toes into the floor. Then switch and lift toes 2-5 while you press your big toes into the floor. This will help target neuromuscular dysfunctions⁣
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STEP 4️⃣: Pull the ball of foot to your heel, aka “Short Foot”. If this is difficult, you can place a quarter under your heel and the base of your big toe and try to pull them together⁣
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STEP 5️⃣: GET OUTSIDE AND MOVE WITH BARE FEET!!⁣

[travisingram]

Step 3 just gave my upper right back instant pain relief that I’ve had for almost 8 months now. I couldn’t understand it. Video after video after video. Now, i didn’t do #3 like yours. But instead because i had no band i focused on raising the all the toes and noticed my left foot could barely raise up. My right foot had total raise. My left toe was also immobile and kind of tight. The left toe big toe now has increased range of motion and the pinching upper back pain has 95% decreased. (I’m not trying to bring it back). Many diagnosed this as a gallbladder issue which to me made no sense and had me fricking scared. God damt this fricking worked. MONTHS of pain RELIEVED because of my big toe that nobody pointed out!!!

[indigobunting]

Going barefoot on rocks and dirt over 9 weeks saved my son's feet at age 6.

[walmart_trolley]

I tried this and as a ballet dancer, I can confirm, my arch had become better tremendously and my feet don’t hurt as much when I’m on point. :DD

[BlackGirlStocks]

Thank you so much! I’ve been having some interesting pains in my legs and I think it’s due to my flat feet. I’m willing to try anything at this point 😩😩

[alextownsend]

I’d like to see a genuine before and after video rather than just someone with normal feet telling you what to do if your feet are flat/have bunions etc

[marcialopez]

The ball method feels soooo good massages rhe pain away

[Fajjerinho_]

I have severe burning pain in both arches. That goes along with a sharp pain in the ball of the foot as well. Some doctors said that flat feet are the reason why,
therefore they told me to wear orthotics. However recently they told me that I have a normal arch and the reason behind my pain is plantar fasciitis, even though I don’t have one of the most common symptoms of plantar fasciitis and which is “ a pain when you get out of bed in the morning “. My heel almost doesn’t hurt. Only the arch and the ball of the foot do.

[aidavazquez]

Thanks for this channel! I need to start getting the ball rolling and do these exercises. 🥰🥰🥰

[zozo-zcfg]

How many reps and sets should I do for each exercise?

[LMTB]

In how much time can they be corrected?

[AbbaHikmat]

This position is almost in Prey in Namaz Salah
It is gift 🧧🎁 of Allah

[mama-stee]

직립보행의 근원적인 원리를 잘 보여줍니다!! 강건하세요~♥ 발가락굽힘의 원리도 보여주세요~^^

[MuditVerma]

When walking barefoot, should we try to short our feet while walking or no??

[ARTyHaG]

Gr8 new ideas for me to try on my feet Thanks!!!!

[cristinakunai]

💖🙏🙏🙏Thank you very much, but I cannot do the second step. Thank you

[ledacedar]

Finally, this is w awh at I need to do to resolve my cramping ill placed toes! ❤

[arnaudramgoolam]

Song title: Ice & Fire (feat Son Little & Mike Chiavaro)

[alexissalernitano]

People are so rude she’s jus sharing her recipe and don’t knock it til you try it I made it and it was delicious and I tried some of her others and I like them always share peace and love to everyone cause being mean does nothing for nobody

[dhruvsaini]

Does barefoot waking help resolve overpronation significantly?

[Sharon-jfod]

Thank you for sharing this video. 😊❤🎉👍🤗