You Don’t Need To Fix Your Flat or Pronated Feet

In this video, I explain why you probably don’t need to “fix” your flat or pronated feet.

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0:00 Intro
0:25 What Is Normal Foot Posture?
2:34 What If You Have Pain?
4:44 Tibialis Posterior Tendinopathy Example
7:18 Exercises For Flat Feet
9:12 What If You’re Trying to Avoid Problems In The Future?

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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[protochris]

My son's feet are flat and pronated; doctors told us not to worry. When he began running track, the pain in his feet, buttocks and hip made him stop. Arch supports should be worn, but only when you participate in the activity that gives you the pain.

[NEXTLEVELHEALTHwithTim]

I disagree with this. I have a flat arch on one side and a nice arch on the other. I’ve had nothing but knee problems after knee problems on the side with the flat arch

My understanding is if you are born with flat feet everything is fine.
Flat feet problems only occur when arches collapse (people with arched feet).

[rhomuell]

Thank you for this! I recently learned I am flat footed when my feet ached after walking 25k steps for 3 straight days during a holiday. I felt doomed to an incurable condition (except for surgery) and was frantically researching about arch supports, orthotics, and stability shoes. Your video made me realize it was all a matter of load and capacity - I simply walked more than my feet can handle, and this caused me pain. Looking back, my feet never bothered me in the past, even in more active days. I guess I don't really need any drastic changes - I very rarely reach 25k steps anyway.

Before my next holiday, I guess I can just strengthen my feet a bit, maybe lose a little weight - and of course, some supportive shoes won't hurt.

[Blinc]

Ridiculously encouraging information. Thanks for this

[luuhax]

As a general sentiment: Great video!

Regardless of any systemic dysfunctions, increasing load bearing capacity will almost always be a surefire way to start addressing an issue.
My friend has very flat feet but there is nothing abnormal about his capacity to performance.

I don't have flat feet naturally, but I used to have a bias towards pronation. Presented with said flat feet, knee valgus, hyperextending knees, forward pelvis, weak core and inactive glutes.
Started walking more, became more active. Half a year of consciousness around my posture and activity, and I no longer had flat feet. Was that because I was trying to fix my flat feet? Yes. Did I do anything particular other than just exercise regularly? No.

It didn't matter that I knew how my weakness was presenting itself in my body. What mattered was the exercise. Don't overthink it, don't be quick to hyperfixate on "THE ISSUE" you think is causing everything.

[DavidSiegelVision]

This has been my experience over 60 years. I had a box of expensive orthotics and threw them out a long time ago. Now I modify all my shoes to maximize comfort and it works great. I routinely walk 10 miles and play tons of tennis, all pain free. There is no need for anyone to have "arch support" unless it feels better immediately. Thank you for making this!

[peterjenei]

I've had flat feet with the worst hyper-mobile ankles you can imagine. As I started to strengthen the muscles those weakness contributed to this I realized how much better doing sports and everyday activities feels now.

[withinsanityy]

Videos like this are why I didn't get diagnosed during PT. And why I've have to lead my own healing. Yes, you can change your posture, and yes it does matter

[Olive]

Thank you so much for this!! I have flat feet which cause me no pain whatsoever and don't affect my body structure or anything, but my mum hasn't been listening to me and has been saying that I have to be doing over 30 minutes of exercises every single day for who knows how long. I want to send this to her the next time the conversation is brought up, so that she will finally listen to me.

[briancoyne]

I've had flat feet my whole life and they never hurt--UNTIL AGE 40. The next seven years my feet have hurt more and more and now my feet knees are aching. I'm in pain 24/7 in both feet and both knees. I am not overweight. I am an art teacher who has to be on my feet most of the day. I play softball 1/week and go to the gym 3-4 x a week. No exercise I have tried has helped at all. 6 weeks of PT and no reduction of inflammation in my feet. What the hell do I do? Should I take a week or two off and stay in bed? Then start PT again? I have seen 5 podiatrist over 5 years. No progress. Please HELP!

[philipkim]

Thank you so much for this valuable education. I think it helps with people with their body image and reduce the barrier to exercise or any activity that require to use body. I think this is really great and underrated body positivity content.

[ihsammashi]

This is the best video I've seen from I realize my overpronation flatfeet.
thank you so much.

[Russellviews]

I was almost rejected for the military for flat feet in 1985. I never had any issues running or anything else. I'm 58 now and doing fine

[carpepedes]

This is a very comprehensive explanation. These exercises make my feet feel great afterward. And wow Marc has such nice bare feet it seems the exercises have worked for his arch.

[RhayaderGoesToTown]

Yeah this is pretty much 100% my experience. I used to run a lot and suddenly I started having pain in my arch. So I went to the orthopedist and he said I have flat feet and prescribed custom orthotics. They actually did help, but after a while I switched shoes and didn't bother to use them anymore, and I didn't have any issues for years.

[johntay]

Flat feet is not the problem. Soft tissue quality is. How thick and strong your fascia, tendons and muscles are

[Tate]

Flat fleets do hurt in long term, it's not like suddenly you develop flat fleet in your 20's and their start hurting. Give it 10-20 years and you will be either forced to go Barefoot or strengthen your ankles & feets and throw out all the narrow shoes our of your house.

[kylecontreras]

Excellent video guys, thank you for the wonderfully accurate information on a hot topic that has so much misinformation.

[whwhywhywhywhywhywhy]

I was born with bowed legs and therefore flat feet, and a r leg slightly shorter than the left.

My parents were constantly trying to 'fix' it with MD advice, lots of ankle support and arch supported shoes growing up. But I'd always have pain off and on in my right knee and ankle.

As an adult I tried wearing shoeless and zero heel drop shoes. No more pain. No loss in mobility or strength. Now they're all I wear. Totally the opposite of conventional wisdom.

I wish the regulatory bodies and schools in this industry would do their job better so patients could get better outcomes.

So glad you guys keep making these reality based videos calling out the snake oil in your industry!