How to Fix Flat Feet (fallen arches) in 4 Steps" by Barefoot Strength

The video titled “How to Fix Flat Feet (fallen arches) in 4 Steps”

The video is uploaded to Youtube by the channel Barefoot Strength.
The video was uploaded on December 9, 2020.

The video discusses the four main causes of flat feet according to scientific literature and provides recommendations on how to overcome each of these issues. It emphasizes the importance of a well-functioning foot and foot arch, which can adapt to different surfaces, act as a shock absorber, and stiffen up to propel the body forward during each step.

The video also explains how a weak arch can collapse under the load of one’s body weight during movement, making the whole system less efficient and hurting performance. It further illustrates the effects of having a collapsed arch on other joints in the body compared to when one has a healthy arch.

Here are the chapters of the video for easy navigation:

0:00 Start
0:10 Why having a strong foot arch is important
1:33 What is Flat Feet, and do I have it?
2:28 The Prevalence of flat feet
3:04 1. Wearing the wrong shoes
4:34 2. Weak Intrinsic Foot Muscles
5:57 3. Tight Calves and Restricted ankles
7:58 4. Weak Glutes (external rotators)
9:02 Conclusion

For a personal examination contact Neil Smith (The Foot Alignment Clinic)

Flat Feet
Fallen Arches
Foot Arch
Foot Exercises
Glute Training
Barefoot Strength

Strengthening Your Foot Arch: A Comprehensive Guide to Fixing Flat Feet

Flat feet, also known as fallen arches, is a common condition affecting both children and adults. It is characterized by the absence or underdevelopment of the arch of the foot, often resulting in discomfort and potential complications in balance and alignment. However, with the right approach, it is possible to mitigate the effects of flat feet and even strengthen the foot arch.

The foot arch plays a crucial role in our daily movements. It acts as a natural shock absorber during walking or running, adapting to different surfaces to maintain balance. When the foot arch is weak or non-existent, it can lead to a chain reaction of alignment issues in the ankles, knees, and hips. This is why maintaining and strengthening the foot arch is of paramount importance.

One of the primary causes of flat feet is wearing the wrong shoes. Footwear that doesn’t support or fit the foot properly can lead to a weakening of the foot arch over time. Therefore, choosing shoes that provide proper arch support and fit your feet well is a critical step in addressing flat feet.

Next, weak intrinsic foot muscles can also contribute to flat feet. These muscles play a vital role in maintaining the arch of the foot. Regular foot exercises can help strengthen these muscles and improve the foot’s overall structure and function.

Tight calves and restricted ankles are another common issue in individuals with flat feet. Regular stretching and mobility exercises can help alleviate this tightness and improve overall foot function.

Lastly, weak glutes, specifically the external rotators, can also contribute to flat feet. The glutes play a significant role in maintaining proper alignment and stability in the lower body. Strengthening these muscles through targeted exercises can help improve foot arch strength and stability.

More Insight:

The video discusses the misconception that many people have about flat feet. It explains that many people who think they have flat feet actually have low arches that are poorly controlled, often due to narrow shoes. The video suggests that by widening the big toe and wearing shoes with a wide toe box, one can improve arch control and knee position during lifting.

Comparing this to the video “How to Fix Flat Feet (fallen arches) in 4 Steps” by Barefoot Strength, there are some similarities and differences. Both videos address the issue of flat feet and provide solutions to improve the condition. However, the Barefoot Strength video takes a more comprehensive approach, discussing four main causes of flat feet and providing recommendations on how to overcome each of these issues. It emphasizes the importance of a well-functioning foot and foot arch, the role of footwear, the need for foot exercises, and the importance of strengthening the glutes.

On the other hand, the Squat University video is shorter and more focused, primarily addressing the issue of shoe fit and the role of the big toe in arch control. It suggests a simple solution of widening the big toe and wearing shoes with a wide toe box to improve arch control and knee position during lifting.

Both videos provide valuable insights into the issue of flat feet and offer practical solutions. The choice between the two would depend on the specific needs and preferences of the viewer.

References:

Barefoot Strength. (2020, December 9). How to Fix Flat Feet (fallen arches) in 4 Steps [Video]. YouTube. https://www.youtube.com/watch?v=HXlKVVoVnpU

Squat University. (2022, May 14). How to Fix “Flat Feet” [Video]. YouTube. https://www.youtube.com/watch?v=mVpM7tTrCyA

For assistance with flat feet or fallen arches, please call The Foot Alignment Clinic