Anti-Pronation Stretching Exercise | How to Overcome Flat Feet

[@RobinOm27]

Thanks for the thorough explanation! Your voice was also calm and peaceful which is perfect for teaching something so important to people in pain. Well done!

[@michaelbennett6517]

I have flat feet, my arch is well defined and pronounced but when I stand (put weight on it) it collapses right away. I use orthotics. My podiatrist told me there is no way to exercise/correct flat feet. I'm excited to try this exercise and see if I get any results, I have struggled with my posture as a result of this for years. Thank you for uploading this.

[@KitLaughlin]

A quick test: stand in bare feet with your weight evenly distributed. Without looking at your feet, lift only your toes up away from the floor. Now feel where the weight from your body is going through the feet - most of it is likely to be behind the big toe and the heel. Again, without looking into your feet, try to feel the pad underneath the *little toe* side of your foot, and press that down into the floor. When you can feel the little toe side of your foot pressing onto the floor (as well as the big toe side), now look down at your feet and see if the arch is lifted off the floor. It is only muscles in the hip that control the position of the foot in relation to the leg - when you rotate the leg outwards, from the hip joint, the arch lifts off the floor, usually. Please do that and report back. This exercise is designed to wake up the connection between this rotation and the soles of the feet. Once the brain knows how to do this, all you need is that awareness plus a bit of extra strength. As well, read the article linked to in the description above. Good luck!

[@michaelbennett6517]

@@KitLaughlinThank you! I did this test and I found my arch does lift off the floor. It's pretty uncomfortable and I feel almost like a cramping feeling in my arch the longer I hold it like that. I tried the exercise and found my calves were super sore after, like a full workout. Is that normal (nice bonus if it is) Thanks again! :)

[@KitLaughlin]

@@michaelbennett6517 100% normal reaction. The exercise targets a lower leg muscle that does form the arch (tibialis posterior, as noted above), but It is much more than that: the whole exercise teaches the body how to place its weight on the feet. As the linked article notes, this is a proprioception phenomenon, and we are teaching the body how to do this. Go slowly and do not exaggerate the little-toe side weight shift. Thanks for commenting.

[@idontwanttousemynameyoutub7538]

Kit, I've had your book Overcome Neck and Back Pain for maybe 25(?) years now, and it's helped me immensely and now I've found you on KZbin and you're helping me with other issues. Thank you for your work it's very important to many people.

[@KitLaughlin]

Sincere thanks to you.

[@mellowmade]

thank you so much, i had knee valgus, flat feet, and tibia external rotation for a long time, and it caused my hips lower back and knees to hurt. This video is changing my life

[@xlReap64]

Hii, just replying in hopes to get an update, I have a similar problem, overpronation, more on the right foot, so knees cave in still more on right knee, I’m also strengthening my hips and glutes, how have you improved so far?

[@fatimaalmalki102]

Any updates?

[@bobknow4729]

Hey bro is your foot pronation fixed please tell me cuz i wanna know if i should do this exercise or not

[@tezreddy]

Hi mate. Thank you so much for this video. I stumbled across it 5 years ago and have been the doing the exercises at least once a week ever since. My right foot has developed a nice strong arch and my left still has some work to do, but the results have been mind blowing. I didn’t think it was possible but this video is what inspired me to begin my journey to correct my feet. Thanks :)

[@KitLaughlin]

I just hate it when some professional says something like, "there's nothing you can do; it's 'wear and tear'". Usually this is not true; and it's laziness on the part of the practitioner-because they have not researched the alternative possibilities. Thank you SO much for commenting.

[@atmonotes]

i’ve used the vibrams for like 2 months and its been great for opening movement in the foot and relieving foot and knee tightness

[@KitLaughlin]

Excellent.

[@kameelkhan3614]

Excellent, clear and understandable. It is also a simple and inexpensive solution . Miles Davis

[@Linusrox123]

Looking forward to this. I am lucky to have a doctor who understood my pronation was causing my lower front shin pain at rest. He had referred me to a "specialist" at th UW sport medicine clinics whe he suspected compartment syndrome. The specialist [sic]who did not even OUCH my leg - just asked some questions and said he doubted I had CS. I went back months later in terrible pain and said I should go to physical therapy. That's it. my GP was livid - he showed me an anatomy chart, asked to take a good look at my shoes, and enacted some ways I should be standing and walking. He said, "Send them a letter telling them you were expecting more!"

[@KitLaughlin]

Save your energy, and use it to try this exercises, and head over to the forum and read the whole thread there. Here's the link to that thread: kitlaughlin.com/forums/index.php?/topic/33-flat-feet-pronation-in-response-to-a-q-from-coach-sommer/&tab=comments#comment-76&ct=1562214575

[@deathwizxx]

Thank you so much! people told me for years that there was nothing to do except for inserts or surgery but recently after taking up running and trail running with minimalist shoes along with mixing in this exercise has finally allowed my feet to start to recover, this has fixed a myriad of problems from running pain to lower back problems!

[@KitLaughlin]

Good to hear. Do not run too far in minimalist shoes in the beginning, without correcting any over-pronation; walking seems to make the same structures adapt (though more slowly) and with less negative side effects. If you have been pronating for years, it will take some time to change this, and trying to change it too quickly can create other problems.

[@fallblossom5]

My osteopath said that over pronation can be caused from misalignment of the body and I've read that lax hip muscles and having lax ankle joints also contribute. My podiatrist said my ankles are very floppy, so now I'm noticing with age my arches are now touching the bottom of my shoes which causes pressure and pain when I stand. I can't even stand to talk to people. However, with walking I have no issues.

[@KitLaughlin]

You are a perfect candidate for this exercise. Thousands of people with over-pronating ankles have been helped with this exercise; some of them have commented here. I say "over-pronation", because some is normal and desirable (shock absorption, for example).

[@bugrist]

This is a good idea. Unfortunately for my case I don't have flat arches or a pronation when pushing the feet, but is when standing that the anckles fall and is so fatiguing to keep them straight. Years of pain all along the back doing all sorts of exercises. Nobody ever confirmed what I knew to be the cause. I feel the muscles can't to anything to stop the sinus tarsi to collapse. I think is a matter of lax ligaments and the curved tibia that joins the ankle that is in a slanted direction. Sucks. A stent surgery may be an effective solution.

[@KitLaughlin]

Shion, you wrote, "but is when standing that the anckles fall and is so fatiguing to keep them straight". That is two things: a lack of awareness of how to hold the alignment, and second, a lack of strength-this is why it's worth trying this exercise and see if the problem changes. Try this little experiment: stand with the weight evenly on both feet, and lift the toes away from the floor. Then roll onto the insides of the feet, and then back out to the outsides-see how this requires only the tiniest of efforts, and that the effort *is the same to pronate and to evert*. This tells you that it is only a choice the body has made (and made without consulting you!). This proprioceptive awareness can be woken up, and quite quickly, too. Every time you find yourself standing around anywhere, like a train station or looking in a departments store window, ask yourself - where is the weight on my feet right now-inside or outside ? Then move so that the weight is even across the front of your foot. This takes no muscular effort, only awareness. Building the strength in the muscles that align the foot only makes this easier to maintain. YMMV, of course.

[@michaelezekiel3506]

Thank you for your kindness and encouraging explanation.

[@KitLaughlin]

Frederic Weritz Wonderful I have noticed a significant difference in how I walk, after a few days already. More stable, less pain. Can I cause problems, or imbalances by doing the exercise too often? Thanks a lot Very useful, straight forward advice.

[@fredx94]

Hey Kit Deleted the comment because I saw your reply on a similar question here and in the forum. And careful not to make quick assumptions. Tried quite a few things up until now. This seems to work for me. Walking in minimal shoes had been a game changer. Still experienced some issues. Now I feel like it's coming all together with this exercice. So thanks again

[@KitLaughlin]

@@fredx94 Understand completely. Most definitely you can do these exercises too often; so let soreness be your guide. 2-3 times a week is good for most people. And that increased awareness will have significant carryover to your minimalist shoes experience, too. On that note, it took about two years for me to make the transition from running shoes to Five fingers, and about five years to bare feet (what I do now). The process requires that, literally, you have to learn how to walk again. Last weekend, I went for a walk in the bush for a couple of hours-barefoot. This is how we did it, for thousands of years, before shoes were invented. But if your feet have become used to shoes, it can take a long time to re-adjust. Cheers, KL

[@fredx94]

@@KitLaughlin That's good to hear. I have started only about two months ago I have had several issues up the chain Knee pain, hip, lower back and neck. I have experienced a dramatic change after starting to walk barefoot and got frustrated because the problems didn't seem to disappear entirely. So I guess I'll keep going.

[@KitLaughlin]

Patience is required, as well as a general stretching program. And so much of this depends on what else you are doing. To continue the conversation, consider joining the Forums; membership is free and many people can assist. kitlaughlin.com/forums

[@michellemunoz1012]

2 or 3 years wow! I’m going to get started now on these exercises. Thank you!

[@KitLaughlin]

That estimate of the time it might take is just that: an estimate-improvements will be felt and seen quickly, if you treat the exercise like any other strength training movement. Start gently (so one or two sets, not to failure, the first few times you attempt it, twice a week. Once the system gets used to it, gradually push it harder (come up higher; hold for a three-count, two to four sets). The 2-3 year estimate is to change strongly pronating ankles into perfectly functional feet.

[@saiqhai9968]

It makes a difference trust me!!! This is like a miracle cure. My was ankle hurting so bad I stopped all exercise resulting in weight gain which made the pain worse. !! My feet were so overpronated I could no see my ankles! After doing this for about 9 months along with walking I noticed my ankles were visible again and a reduction in pain. Try it . It's no quick fix but the time it takes for your feet to imrove is worth it.

[@KitLaughlin]

Jane, that's great. Speaking more generally, we live in a quick-fix is the best fix culture. If you have inadvertently spent 20 (or 30, or 40) years positioning your feet in a particular way, please do not expect overnight "cures". These exercises will work, if you put the effort in, and your knees, hips, and lower back will thank you! :)

[@saiqhai9968]

Kit Laughlin I was talking about your exercise. I've been doing them for 9 months and I have seen a real improvement . I'm so happy I found your video, it's the best exercise for overpronated feet I have seen. .thank you! 😊

[@KitLaughlin]

Jane, I knew that you were commenting on this video; I was extemporising a bit! I will amend the comment above and I am SO glad they are working for you.

[@fingerstyleacoustic6214]

Hello sir i have os trigonum so will doing create problem? As it is usually told to avoid full range Plantar flexion. Thankyou

[@KitLaughlin]

Try the exercise carefully, and see what happens. Go gently.

[@5miz7]

Thank you very much for this video. I've always had foot pain and I stuggled more since I started latin dance cause it put extra pression on my feet. The first doctor who evaluate me told me I should give up high heels (used in dance...) and nothing could be done; then, the second one gave me hope and described me this same exercise. :) But you explained it better. Makes sense. I'll give it a try!

[@KitLaughlin]

Only saw this now, sorry (sometimes YT notifications disappear; no idea why). Please let us know how you went with this.

[@stefanogasparotto6503]

First of all, thank you for the video. But i have not understood why we should let the ankle pronate as soon as we go down from the step. Personally, because i haven't overpronating ankles or "flat feet", i perform calf raises exactly in this way but ensuring the ankle not to pronate when i go down (by keeping a bit more weight on the little toe side; and by making sure the knee doesn't intrarotate: if necessary, i actively rotate it externally a bit). The question is: why people whose ankles overpronate instead, should perform the same exercise by letting their ankle pronate? Thank you.

[@KitLaughlin]

You wrote: "But i have not understood why we should let the ankle pronate as soon as we go down from the step." Because we want to activate, then preferentially strengthen, the muscle that *everts* (supinates) the ankle, so that this movement, pronation, is controlled in normal daily life. By actively pronating, then moving from pronation to the opposite movement while dorsiflexing, the patterns that are needed to control pronation are both activated and strengthened.

[@pjda13th24]

Hi Kit, Is the eccentric movement that stretches the tibialis posterior a important part of this movement or would I also get benefit from doing the raise on a flat surface emphasizing the cramping of the muscles while rolling out on the outer toes. I was thinking about this exercise and wonder why we don't just come up on the toes while squeezing the tib posterior to form the arch. Your comments on why the stretched position emphasizing the pronation would be appreciated. Thanks PJ

[@KitLaughlin]

The eccentric movement simply provides at least twice the range of movement that your proposed version will do. Most strength training experts believe that more useable strength over a greater range is a plus. As well, the eccentric movement increases the ROM of the ankle, and because steps are available everywhere, why not do the full movement? You can do your partial ROM version too; it might be interesting to do alternate sets. If you do, can you report your findings back? The most important reason to do the full eccentric movement is that it is a perfect stretch for the calf muscles, in addition to being a great strengthening movement.

[@pjda13th24]

@@KitLaughlin Yes I'll report back to you what I find. My guess is the version I was thinking of doing "Shorter ROM" would cause less soreness because lack of stretch and possibly could be done more often. I'll do all this along with foot awakening + many of your calf stretches to really try to improve overall health of my feet and ankles.

[@KitLaughlin]

@@pjda13th24 In our experience, when talking about a skill/strength exercise, more often is not better. Twice a week with total presence in the experience, taking care with all the 'small' cues is guaranteed to produce results.

[@marikacartwright2548]

Namaste 🙏 Kit, Excellent teaching as usual, thank you , 😊 still teaching , l learnt a lot from you in the stretch therapy course ,thankyou, Shanti Satnam Marika 🙏🙏🙏🦋💙🦋💙🦋

[@saiqhai9968]

I've had over pronation now for 4 years. it happened during pregnancy. 😦I was a keen walker, runner and gym goer. but now my feet hurt so much i barley walk. this video has given me hope and I will do this exercise religiously and pray my pronation is corrected . thank you.

[@KitLaughlin]

Don't do too often: treat it like a strength workout, so no more than twice week. Check this out, too; much deeper explanation there. kitlaughlin.com/forums/index.php?/topic/33-flat-feet-pronation-in-response-to-a-q-from-coach-sommer/#comment-76

[@ynnamduff5721]

CIndy Rella, is the exercise working for you?

[@saiqhai9968]

Ynnam Duff yes. My calf muscles are more prominent and my ankles are not as painful as they once were . I must say I don't do it often as advised it but still is working. . It's say it takes two years or so to fully work. Hope it helps!

[@hariputtar7815]

Hey Jane Doe. How are you now? Any update?

[@ShotsOfInsight]

Kit, I’m a bit confused by what you mean by "cramping." I googled cramps and found they’re described as "painful contractions and tightening of the muscles-common, involuntary, and unpredictable." Even when I push myself hard during this exercise or any other workout, even to failure, I rarely experience cramping. Are you saying we should feel this kind of cramp with every repetition? Also, should the leg of the foot being worked on be fully straight?

[@KitLaughlin]

Some people don't cramp; others do easily. You will not know which group you are in until you try. My point is that if, from time to time, you push yourself *hard enough* in this exercise (when you're already used to doing it, of course, so perhaps a few months) then the cramping that may result will engage more muscle fibres in a single contraction than you can do voluntarily-and this will make you stronger, and more quickly. The cramping should only be felt in the *final* repetition. It is not necessary to do the exercise this way, though, to get good results. Treat it like any other resistance exercise: work hard one day, take a few days off, and see how you feel. As well, consider hard and easy days-this is the best way to avoid injury.

[@ShotsOfInsight]

@@KitLaughlin Thanks for answering! So 2 or 3 sets of 5 reps, twice per week? So like, 30 reps total per week?

[@KitLaughlin]

@@ShotsOfInsight One or two *perfect* sets of five-10 reps twice a week, and you'll be walking differently within a month. Try standing on (and perhaps a few tentative, careful steps on) gravel occasionally too: this can wake up the proprioceptors in the soles of the feet. Good luck, and please report back some time!

[@ShotsOfInsight]

@@KitLaughlin Thanks for the advice, Kit! I’ve actually been doing this exercise since 2016. I’ve developed an arch compared to before, but my right side is much weaker, less functional, and significantly less stable than my left. It also has much less of an arch. When I do this stair exercise, my right calf muscles feel kind of asleep, like I can’t fully access them. On my left, I can get a smooth, full curve, but on my right, it always feels like my navicular bone sticks out a little. I’ve started working with a posturologist, and he suggested exercises like Towel Toe Grabs, Resistance Band Ankle Dorsiflexion, Resistance Band Ankle Inversion, Cable Lateral Kickback from Behind, Cable Hip Adduction, Cable Standing Hip Flexion, and Standing Cable Front Straight Leg Raise. It’s incredible how much weaker I am on my right side with all of these exercises compared to my left. For the Towel Toe Grabs, it shocks me how other people seem to be able to grab the towel with no problem, but for me, it’s super difficult on both sides. On my right side especially, my foot often feels like it’s barely moving, even though I’m trying with all my strength. What are your thoughts on these exercises? My right hip also makes a popping noise when I lift it up and bring it back down, especially when moving it all the way to the outside. I come back to this video from time to time to see if I missed anything, since it’s been so long and I still haven’t corrected my imbalance.

[@KitLaughlin]

@@ShotsOfInsight Only the towel toe grabs specifically work the feet; the rest are leg exercises. Have you tried simple hopping? Like the sort of movements the feet make while skipping? When I tore a calf muscle once, I started a routine of gently hopping in the shower. I worked up to sets of 300, carefully. My feet only just left the ground in this exercise, so the exercise was not done hard. Then I was able to do sets of 50-100 on *one* leg-and that was what fixed the tear. One leg hops will be challenging, This whole process took over three months, but was worth it. The significant point here is that the time and duration of the forces are much shorter than any strength training can be-it is plyometric rather than isotonic. It might be worth having someone check whether there is a nerve conductance problem on that side, too. Do try the gentle hopping first, though.

[@exothermic8525]

I watched a video recommending similar exercises. In the comments of the video I'm talking about there were debates occuring about the possiblity of actually fixing the problem permanently. Someone said you can do all the correctives you want but it won't fix the structure of underdeveloped bones as a result from modern footwear being worn from a young age, and because of this an active effort with exercises must be maintained for life to keep the foot arches functioning properly. You seem to disagree with this correct? I know that hanging can cause the shoulder joint to be reshaped so I would think the same concept can be applied with retraining the foot in combination with elimination of modern restrictive footwear? These topics get so confusing because there are schools of thought that suggest orthotics and never going barefoot as the solution, and that to me sounds insane, but then again I'm still learning what does and doesn't work.

[@KitLaughlin]

We were the first to make the claim that the right exercises can permanently fix the basic problem, and if you go to the Description above, I link to a long thread on our Forums where this is discussed in detail. I have seen permanent changes in many people's feet following this protocol, but it's not a quick fix (takes at least a year to see changes) and that is why it is not more mainstream. Everything in the body can be reshaped, once you understand what's going on, and how to safely change it. As well, try the exercises, and feel for yourself what happens. These days, you can find any amount of 'evidence' to support pretty much any position, but nothing persuades like direct experience, and trying this costs nothing, and there's no risk.

[@exothermic8525]

@@KitLaughlin Awesome! It does suck that it takes so long to cause these changes but I understand why that is. Thank you, and I will check out that thread!

[@WayneDeeker]

Good old Canberra; it will always be home. Great video too, articulate and lucid, not to mention helpful. Seems to offer a solution to my problem. I will try this method and see. Thanks.

[@fatimaalmalki102]

Any updates or success?

[@lasvegas5714]

Any exercises for "false curvature" of the legs (the knees touch but the lower legs don't touch). (Not knocked knees/ and not genu varum because my knees touch and my toes touch as well).

[@KitLaughlin]

Not directly, Las Vegas, and not if your bones have stopped growing (for most men, 21 or 22). Strengthening these muscles will only help, though, as will standard bodybuilding exercises for soleus and gastrocnemius. The exercise here is in fact a standard "heel raise", but tweaked to emphasise the arch-forming muscles (and to make it a difficult and effective single-leg exercise; much better than the weighted two-leg exercises). Build up those calf muscles and your lower legs will definitely look straighter.

[@lasvegas5714]

@@KitLaughlin Can I talk with you on Instagram sir? I need to ask you further!

[@KitLaughlin]

@@lasvegas5714 I don't use IG. My email is kit underscore "L" at mac dot com,

[@DaiPasha]

Hi sir, I have an ankle sprain that won't heal, since 2019. Did Mri and nothing substantial apart from 'ligaments not looking 100%', i have a flat feet. the ligament that hurts is anterior talofibular ligament, does this exercise help me?

[@KitLaughlin]

Read all the comments below, Dai, to see how others have fared with this exercise. You have had this ankle sprain for five years, so you have nothing to lose by trying it. Pay attention to all the sensations coming from your feet and ankles as you try this, and go gently in the beginning.

[@DaiPasha]

@@KitLaughlin Thanks for replying Sir. I did MRI last week and I was diagnosed with ATFL tear. Radiology doc says its grade 3. Ankle/sports doctor says its a 2 but very close to a tear. The doctor is leaning towards a surgery. some people tell me Physical therapy is better. what do you think?

[@KitLaughlin]

@@DaiPasha Not a 'Sir'. Just Kit. I cannot offer any perspectives from here, over an impersonal internet, that your doctor and physical therapist have already suggested. The fact that you have had this problem for five years, if my memory is accurate, suggests that surgery is likely to be effective, but you will have to decide. Best wishes, KL

[@DaiPasha]

@@KitLaughlin thank you Kit! :) Appreciate your help.

[@DaiPasha]

@@KitLaughlin But generally speaking Kit, even though its an old injury, never had Physiotherapy treatment before, you think Physiotherapy won't heal it? its too late for it?

[@stevenhu202]

If only one side pronates should I just do it on that side or both?

[@KitLaughlin]

Emphasise the side that pronates more (start and finish with this side).

[@Methodz57]

Hi, I have quite bad ankle pronation and came across this video. I am having trouble with causing as cramp as you mentioned. I am unsure as to where this cramp is meant to occur, I am assuming through the arch, I am however unable to get this to occur. I have trained my calves with weights and I am wondering if this is the cause.

[@jimkennedy7784]

Hi Kit. I stumbled across your forum regarding overpronation. I have suffered with this condition for around 19 years.. possibly longer but had no such issues prior. I started weight training and gained weight which caused my ankles to overpronate. At the time I was prescribed orthotics which I did use. However, when I lost weight I improved somewhat. Since have a more active job I noticed I had further issues..I have worked on hip strength and lower leg work but still suffer. Left foot had improved but right foot is still weak. Do have APT also so working on core strength also. I have a slant board which seems to help stretch the feet. Just reaching out to see if there is anything I can do. Thanks

[@KitLaughlin]

To begin, watch the video carefully, and then do the exercise, being careful to attend to the smallest detail. If your feet and lower legs are not strong enough to do a single-leg heel lift, then use both feet to come to the highest point, then take all your body's weight one one leg (still in the highest position) and very slowly (10" or more) lower yourself, resisting all the way. Once you have stretched that leg's calf muscles (the bottom position), repeat. Change sides, and repeat. Re. APT: search for "quads and hip flexors" here; we have the best exercises. Only twice a week in the beginning. It's better to do one repetition perfectly then 10 sloppy ones. If you want more detail on pronating ankles, see the link in the description above.

[@jimkennedy7784]

Ok got it. Thank you. I really do hope I can fix this issue. Some days I feel that perhaps surgery is my only option.

[@KitLaughlin]

@@jimkennedy7784 Say no to surgery-unless there's a problem that surgery has been suggested as a realistic option. Mark the calendar today, and a date three months hence. Do these exercise twice a week, and please report back.

[@jimkennedy7784]

@@KitLaughlin ok thank you. I try to incorporate some form of foot work a day to help improve my feet. Last question. How often should you stretch hip flexors?

[@KitLaughlin]

@@jimkennedy7784 Jim, with respect, if what you write is accurate, the footwork that you are doing has not helped you, and this problem has been with you for a long time. You need to do something different, IOW. Please mark the calendar, and start today. As I wrote above, twice a week for the strengthening exercise, and once or twice a week for the quads and hip flexors. As well, please read the article linked to in the description above-there's everything you need to know there.

[@clausthalerstudentin]

1:00 weight 1:40 1:50 hüftrotatoren, unter anderen piriformis Peronaeus longus Die übung einmal die Woche machen

[@ChandanKumar-ft1zb]

Hi , i have a bony growth above my arch , straight to the ankle joint and when i try to do it that sometimes creates discomfort in the tendon/ligament joining the bony growth and ankle joint. Should i continue doing it?

[@KitLaughlin]

Without seeing your specific case, I cannot comment further.

[@KitLaughlin]

But having said that, you may care to continue gently, and see what happens. For example, if, on the subsequent days to the training session, you feel the discomfort is too much, then stop. If, on the other hand, the discomfort is similar to doing a weight workout, then wait an extra day (to help full recovery) and keep going. What we know for certain is, if you do nothing, nothing will change.

[@ChandanKumar-ft1zb]

@@KitLaughlin its called Accessory Navicular Bone in medical terms. Hope you get a rough idea about that

[@KitLaughlin]

@@ChandanKumar-ft1zb I do understand that term. Advice remains the same (and be gentle!).

[@ChandanKumar-ft1zb]

@@KitLaughlin thankyou sir!

[@SkyonaSisters]

So helpful! I hope this works!

[@KitLaughlin]

If you take your time, follow the directions carefully, and do not do too much, then at the least there will be improvement. Please report back in a month or two.

[@honzahonza6126]

Hi Kit, great as always!, I'm your big fan, what can u recommend to me for my back arch, I really like it.. TNX

[@KitLaughlin]

Please give more information; I do not know what you mean.

[@honzahonza6126]

@@KitLaughlin kzbin.info/www/bejne/lYLCYXaanq-dg6s I meant all of this

[@KitLaughlin]

@@honzahonza6126 You need all the elements of the Master the Full back Bend program ; go to my site for details.

[@honzahonza6126]

@@KitLaughlin I mean a bridge, u know gymnastic bridge, how can I get it?

[@KitLaughlin]

@@honzahonza6126 please read my reply again, immediately above: you need the "Master the full back bend" program, as I said. The full back bend is also called the bridge, crab, wheel pose (chakra-asana); different names for the same thing. Over and out from me.

[@simonloo1588]

My dominant leg is right . However after years of running, my right peroneal longus are chronically sore. It did not go away , only subside once in awhile . I am also flat foot and I wear neutral shoes when running. Due to the pain I can’t run long distance , it ok for short distance in full speed for less than 2 miles but beyond that, my peroneal longus right Wen basically reduce me to jogging only. What your kind opinion on resolving this issue base on the infor ?

[@KitLaughlin]

Simon, for this kind of problem, you need to join the forums (free) and post your question there, with images, so we can help you. The Forums' favourite animals is cat, or cats.

[@candicesirju551]

Your voice is so calm and soothing ... you sound at peace :) ty so much for this video. you recommend once per week ... can i do more often than that? say 2 or 3 times per week?

[@KitLaughlin]

Thanks, Candice-I am pretty relaxed these days. If you want to heat me in true relaxed mode, head over to my site and download one of the relaxation audios! Re. this exercise: up to twice a week, but really work the exercise hard and slow, with all your awareness: ideally, you want those muscles to cramp momentarily. If you do this, the muscles you work will be sore (DOMS) and there is no point training again until they feel normal again. This can take up to four days. Be guided by the sensations, rather than a schedule.

[@candicesirju551]

thank you so much for your response :)

[@ynnamduff5721]

Candice, is this exercise working for you?

[@candicesirju551]

I've only come across it this week so I've done it once so far .... way to early to tell :)

[@Sunyatasattva]

8 Months later: any updates on that, Candice?

[@fingerstyleacoustic6214]

Hello kit, When i do this exercise with my right leg (due to pronation over years) the force does not cause my calf to stretch instead i feel strained in my inner ankle joint. Like if i see to my ankle i can see them moving to one side already. So should i do this exercise?? Thankyou in advance!!

[@KitLaughlin]

Yes, still do it, but control the pronation in the bottom position so that you do feel a stretch, and concentrate on the middle to upper parts of the exercise, being careful to not exaggerate the emphasis on the little toe side. Thos way all the muscles involved will activate and strengthen, and after a few weeks, concentrate on forming the arch in the top position.

[@fingerstyleacoustic6214]

@@KitLaughlin but sir when i do that with full control and try to make it straight i observe my feet to again moves like before,(the last little fingers moves back a little and my ankle collapse inwards). That doesn't happen to my left foot , all the fingers stay where they are and on going down it gives stretch in my calf. How can i correct that?

[@KitLaughlin]

@@fingerstyleacoustic6214 You will have to deload the exercise for that leg-you can hold onto something and use that arm to take some of the body's weight, until the force is reduced enough to do the exercise as described. If that's not able to be done, then use the strength of the other leg to do the deloading. To retrain any part of the body, you must be able to control the load, and make the part do what you want-for this to happen, the load needs to be reduced, sometimes considerably.

[@fingerstyleacoustic6214]

@@KitLaughlin thankyou sir. Does that have to anything with weak hip or rotated shin other than ankles itself

[@KitLaughlin]

@@fingerstyleacoustic6214 Without examining you personally, I cannot say. Try the suggestions-if they are effective, other little problems can sort themselves out.

[@catchapman2958]

How long do you do it for?

[@KitLaughlin]

When you first start, just learn the movement. Up and down a few times is good. After a week or two, try to do as many as you can, in one go (this is called a "set"), and one set is enough. If you are following the instructions, it is very unlikely that you'll be able to do more than six or seven up and downs in the beginning. Make sure you hold the top position until you feel those deep muscles cramping, and then you slowly stretch it out. Going up and down once is described as one repetition, and in time try to do as many as you can in a single set, on each leg.

[@seungmanwilliams3606]

Should the outside edge of your foot start to cramp as well? When I do these the muscles and edge of my foot pinky toe side starts to cramp

[@KitLaughlin]

It might, and other body parts too; don't worry, and keep going.

[@slow2K2GT]

I have pronation on my right ankle and should give this exercise a try. I am a hockey goalie and do enjoy the odd marathon, I do barefoot training for strength and wear minimalist footwear whenever possible. Great calves by the way. I've worked hard but can never seem to achieve what others around me have and it's frustrating. Thanks for the insightful video.

[@kisanamin1021]

Is it ok if it's done everyday?

[@KitLaughlin]

No, better twice a week-it is a strength and proprioception exercise, so should be treated the same way as squats or deadlifts. By all means do two, or three, sets in a session.

[@donaldd5387]

Dear Kit, the foot exercise that you demonstrate, does it correct pro nation at the foot level or do the exercises strengthen the piriformis which rotates the femur. Does it go from the bottom up or the top down? Thanks. Donald

[@KitLaughlin]

It does both, and more. Not only do all the muscles that counter excessive pronation get strengthened, but the brain resets the length-tension relationship, too. I go into the detail in a number of articles on the Forums (link below).

[@bullmeatt]

can this also be done more often like every day? You mentioned once a week but I am trying to recover as fast as possible without over doing it.

[@KitLaughlin]

Up to twice a week, but do two or more sets in a session if you want to. Treat these like heavy squats: the best results in any strength training come from high intensity and moderate frequency, and this is because the body takes time to recover. Recovery is the MOST important aspect of getting stronger, assuming you have stimulated the muscles sufficiently in the first place. You will see, and feel, results quickly if you follow this approach. Also, see my reply to Frederik, below.

[@bullmeatt]

@@KitLaughlin thank you for your response. I read your converstation with frederick as well about how we should be walking bare feet in the wilderness. Unfortunately I live in northern canada and its usually ice or deep snow for most of the year. Its also a mountainous region and I wear boots year round. I have over pronation in my right foot and my glute medius is visibly smaller on the hip above that same foot resulting in a lot of knee pain. The hip is also sunken. I have seen doctors for a decade on and off telling me that I have patella tendinitis from over training which I never believed. Now that ive been researching the foot rather than my hip and knee im starting to feel stronger and have less knee pains. This is the first time ive seen your exercise demonstrated in this video and I will be trying it twice a week starting tonight. I will bring back updates on my results as well

[@KitLaughlin]

@@bullmeatt There is a long and detailed thread on our forums, too, about pronation; go to kitlaughlin.com/forums and search on "anti-pronation". That should pull that thread up; I wrote is a year or two ago, but it's 100% relevant now.

[@dianaharris5264]

Hi Kit just found your video.I will be doing the exercise. I don’t understand how this happened w/my right foot pronating.I could feel it, I have never given in to it though.So I would walk on the outside of my foot,not letting my foot have its way. I’ve bought a pair of backless sandals, that was disturbing because I’ve always had such a beautiful walk. Any chance of getting that back? And will inserts make a difference?HELP sincerely Diana Harris

[@KitLaughlin]

Diane, we explore this question in depth over at my forums (free to join). You do not need to walk on the outside of your feet, but rather to do the strengthening and aligning exercises twice a week, and be aware of how you are walking (and standing). As/if you feel that the ankle is pronating, then put some weight on the outside more (so little toe side of the foot), not walk on the side of the foot.

[@CAQM3737]

Hello Kit I have plantar fasciitis and I just realize that I have no plantar muscles strength to perform that exercise. I will keep doing. In fact I got a sore plantar muscles after that. Can I keep doing that? Tnx a lot.

[@KitLaughlin]

Soreness (providing not TOO sore) is a sign of adaptation. To make it easier, do both feet together for a few weeks first, then do the more difficult, single-leg version.

[@CAQM3737]

@@KitLaughlin . Cool. Tnx for you prompt answer!

[@Kubek102]

Hi. I have a question about that how many reps or sets should you do with this exercsie. Im powerlifter that have some right foot pronation problems and Im trying to get them right to squat healthy and strong. Great material, thanks.

[@KitLaughlin]

kitlaughlin.com/forums/index.php?/topic/33-flat-feet-pronation-in-response-to-a-q-from-coach-sommer/&page=2#comment-10454 Sets and reps not important; have a look at that thread and post any questions there. I can answer over there and others can benefit, too.

[@subhasmitasahoo3881]

I think flexible pesplanus can be corrected through exercise but what will be for rigid one?

[@cacomo01]

Any advice for under-pronators or supinators?

[@KitLaughlin]

Definitely: all you need to do is soften your feet. There is a foot sequence: kzbin.info/www/bejne/gaekpaJsrq56grs This will help.

[@crism8400]

Over time, will this exercise correct q angle as well? I’m asking because I have a foot pronation idk for how long but my patella has also shifted, so will this exercise somehow shift the tibia that will somehow correct the q angle? If not what can I do.

[@crism8400]

To clarify, will this exercise treat both the pronation and external rotation of the knee or just the pronation of the knee?

[@KitLaughlin]

At the very least, it will help. What do you mean by external rotation of the knee? Perhaps it would be better to post this question on the Forums; membership is free. kitlaughlin.com/forums

[@fernandoayala1004]

I believe I have a displacement on the talus bone on my right foot the bone sticks out more than the one in my left foot . Is there anything I should try differently while doing this exercise?

[@KitLaughlin]

I suggest seeing a foot specialist for his/her advice, but the answer to your question will depend on the degree of the displacement.

[@fernandoayala1004]

Hello I just tried this exercise for the 1st time and it seems my right foot that overpronates has trouble lifting the foot up in the cramping position and it feels uncomfortable but im guessing this is normal.any feedback will be appreciated thanks!

[@KitLaughlin]

That's exactly the weakness that this exercise will change, in time. 100% normal.

[@GlowingHyacinth]

Would you recommend this for high arches? Mine aren't that extreme but feel uncomfortable in some shoes and I don't always feel comfortable walking for extended periods of time. Also (currently) a bit sedentary.

[@KitLaughlin]

Soften your feet, instead. Search on this channel for the foot sequence: kzbin.info/www/bejne/gaekpaJsrq56grs

[@Psgamer-vu2hp]

Can flat feet cause kyphosis or scoliosis

[@KitLaughlin]

More information needed before offering an opinion; reckless, otherwise. In general, though, one flat foot (better, one pronated ankle) can lower the hip on that side 5mm (and that can give the appearance of scoliosis), but this assumes legs are the same length and that the hip joints are symmetrically placed. Better to find someone who really understands this and get a thorough review.

[@Psgamer-vu2hp]

Kit Laughlin thank you

[@ivonasavicevic7870]

Thanks for sharing the video! My 5 yrs old daughter is overpronating. and it's bad, now it affects her spine, walk,posture.... Here, in this country where we live, Dr say its late to correct cos we should do it when she was a baby, but we can stop further deformity. What is your opinion on ankle braces? Greetings from Montenegro

[@KitLaughlin]

If adults can completely reverse over-pronation, then to say it's too late at five years of age is nonsense, honestly. Please have a read of the complex, long thread on my forums devoted to this topic.

[@crazeechick81]

What can we do for under - pronation?

[@KitLaughlin]

Do all the exercises in my feet videos: kzbin.info/www/bejne/gaekpaJsrq56grs This will soften the feet-lack or pronation comes from lack of suppleness; excess pronation comes from a combination of lack of strength and lack of coördination/proprioceptive awareness. Lack of pronation is usually easier to correct.

[@KitLaughlin]

See the new reply above; or go to kzbin.info/www/bejne/gaekpaJsrq56grs

[@crazeechick81]

Thank you 😊

[@Innerdiamond]

what about pronated knees..My knees are slipping in and out...

[@KitLaughlin]

You will need to give me more detail than the above question contains for me to answer this. Better to become a member of the forums (free) and post there. kitlaughlin.com/forums/

[@Innerdiamond]

My spine has a scoliosis S curve side to side about 34 degrees and my feet are flat. I started lifting weights again and am slim and fit, but over the last few years my knees pop and i have to kick my leg out in front of me to snap my knee back in. Now its both knees. A chiropractor told me I have pronated knees and if I did not buy his special orthodics, I could end up with knee replacements. That is not an option for me, so I am seeking exercises to add to my regimen to eliminate this horror. Thank you for your help. :)

[@Innerdiamond]

I tried creating an account, but it wont accept your name..LOL

[@KitLaughlin]

It's complex software, so email me directly and I will create an account for you. kit underscore l (letter "L") at mac dot com.

[@Innerdiamond]

Thank you

[@theradchase3094]

Kit Laughlin will this fix my ankles from going out I over pronate bad

[@KitLaughlin]

It all depends on how carefully and thoroughly you follow the instructions. Start with just one set on each leg, and move slowly-it is very easy to cheat in this exercise. As well, we have an entire thread on the Forums devoted to this question: kitlaughlin.com/forums/index.php?/topic/33-flat-feet-pronation-in-response-to-a-q-from-coach-sommer/&tab=comments#comment-76

[@naay9360]

What is the most-liked animal on these forums?

[@KitLaughlin]

Cats Cat

[@naay9360]

Kit Laughlin I don't remember why I asked that question

[@KitLaughlin]

You were probably trying to join the forums at some point; this is a question we ask to weed the bots out.

[@naay9360]

Kit Laughlin on can i still join?Please can you make tutorial videos to correct ankles.

[@KitLaughlin]

I am not sure what you are asking here. Yes, anyone can join the forums. Abd there is a long thread there about correcting ankles: kitlaughlin.com/forums/index.php?/topic/33-flat-feet-pronation-in-response-to-a-q-from-coach-sommer/&tab=comments#comment-557 And that thread contains all the important tutorials.

[@dojajkox]

Ofc you don't reccomend going around barefoot, without shoes. You live in Australia where everything tries to kill you haha

[@kramconley7972]

Mr Laughlin, firstly where is the evidence for their being a 'transverse forefoot arch'? Load is not taken by the plantar region beneath the 2-4 th metatarsal heads? Any evidence to back this claim? Functionally, why does one need a 'perfectly formed arch'? The hip's internal rotators have no role in applying transverse plane hip moments? The muscle-tendon of the Peroneus longus is on the lateral side of the lower leg, the outside. 'Allow my right ankle to pronate ... ", may I suggest you wouldn't be able to get that amount of rearfoot dorsiflexion without the (ankle) / sub-talar / (mid-tarsal) joints pronating. ' ...'normal gait position ... ' whoooa, please define and supply references. Gait is dynamic, the foot is supposed to move in all 3 cardinal planes. On your one-legged heel lifts the ankle plantarflexion (lifting upwards of the body) is achieved by activation of the gastroc-soleus, Tibialis posterior, Flexor digitorum longus, and Peroneus longus primarily, which is why the rearfoot supinates as the G-S, T.P and F.D.L are the primary 'supinators'. 'Minimalist shoes', ahh, we get the reason why there is so much misinformation / lack of scientific knowledge in the video. Sir, why has the world-wide sales of minimalist footwear plunged in the last several years? mmmh that's enough snake oil for me, agree on one thing, Canberra is a wonderful place to live, been here for 20 years, but why let others know as we have enough people here now, all the best, mark

[@KitLaughlin]

Please post this question on the forums; it contains way too many parts to respond to here. I will answer one question here, though (I note that a year later we have not heard anything more from you): the evidence of the transverse arch is one's own eyes: if you go barefoot most places, as I do, you will see the contact patches (and their colouration) make the seeing of the three arches clearly visible: the patch behind the big toe, the patch under the 4th and fifth toes, and the heel. There is a space under the second toe that does not touch the ground, and hence remains flesh coloured IF you have this arch. Some people do not. This is the front part of the tripod of the foot (the part between the ball of the foot behind the big toe and the fourth and fifth toes) and its name is the transverse arch. IOW, the transverse arch is the unweighted part of the forefoot between these two points. Together, with the heel, these contact points are the three parts of the tripod we balance on when standing on one leg. Refer to Kapandji, Physiology of the joints, if you cannot see this in your own feet.

[@lucifersweet7647]

2:18

[@feels6233]

Do not stretch in over pronation! You are stretching delicate tendons that are not supposed to be stretched

[@KitLaughlin]

Please let me have your references for "delicate tendons". What I teach in this video is to let only your bodyweight stretch all the major and minor calf muscles in the bottom, relaxed, pronated position. If you have authority for recommending a different position, please let us all know. Literally thousands of students over the years have used this exercise to reverse excessive pronation, and as far as I am aware, with zero injuries.