How to Fix Bunions & Flat Feet at The Same Time

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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

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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.

Affiliate Disclosure: Some of the links in this video description are affiliate links, meaning, at no additional cost to you, Exercising Health may earn a commission if you make a purchase and/or opt-in through these links. My team and I only promote products we 100% believe in and use ourselves.

[thatzevy]

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!!!

[AmberJan.]

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!

[honzuliiin]

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 🙂

[glennmead]

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!

[Rozebunny]

I don't know how I came across this, but I am so glad and grateful 👣❤

[donnaruby]

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.

[SomeGal]

Way more helpful than the expensive podiatrist I saw.

[drippyjayyy]

1000% correct I’ve recently figured this out and my spring when I dunk is smoother

[unwithering]

Gonna do these to prevent the problem before it gets bad.

[nurulamilinahmadtermizi]

I feel like 'reading' thesis in the most interactive and interesting video, very resourceful and brilliant. also the video quality is awesome!

[ladyfizzicle]

This is the most informative video I've seen. Much appreciated

[debbiestevens]

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.

[mansheerpaneswar]

Thanks for such wondrous movements of foot n toes, that's miraculous, thanks a million. Now I could understand the reason of constant pain in my left foot due to immobility, never thought of doing exercise in this way, it is helpful, a lot, I mean it, its relaxing my feet, GOD BLESS YOU SIR WITH GOOD HEALTH & ADUNDANCE🙏🏻

[MikiDoodleMom]

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. 😊

[AhmedAdel-shgf]

This is the best video I have ever seen in my life. Thank you brother 💪❤️

[KingMarc]

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!

[kenyoung]

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.

[yacine]

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

[rehamshalabi]

The maker of this work is Really great ❤❤❤❤❤❤

[michellemaistry]

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 🙏