High Arches, What to do Part 2

[@franzl1485]

Thank you so much for the two videos on high arches. I'm also a person struggling with getting a solid deep squat and after years of calf stretches that lead to inflammation and chronical pain in my left foot rather than improving my dorsiflexion I just recently discovered that the problem is my high and stiff arches. I will try to implement your advice and hope to get some of my foot flexibility back. Thank you again for the awesome work.

[@docjenfit]

Thank you so much for sharing and watching!

[@MissDemeanorOG]

My high arches are now causing knee problems and hip problems. Toe infections from hammertoe, plabtar fasciitis and constant pain. Can you do a video on exercises?

[@docjenfit]

Great recommendation. Here is one video I've done for arch health: kzbin.info/www/bejne/j3PYpoCjqc6tiq8 Also, we have an amazing Barefoot Mini Course that helps you fully assess your foot, toes, and ankles and gives exercises for anything that might be restricted. You can get that here and use code OPTIMAL10 for an extra discount: jen.health/barefoot

[@piperlucille]

I broke my foot when I was 17 (1986) and after a cast, they made me this awful plastic arch support. I am so glad and thankful that science has improved it's thinking on high arches since then. Thanks for everything. :)

[@docjenfit]

Thank you for sharing with us, Maria!

[@predrag1]

Can a high arch cause misalignment going up the chain, so to speak? My right foot is definitely tighter than the left and is about qtr inch shorter due to my toes having a bit of that curling you had mentioned in the first part. I just feel like this has always been a reason why my right hip is tighter and is usually out of alignment, which causes the leg to be pulled up. Also the upper right side of my back is uaully more tight.

[@docjenfit]

Restrictions in the feet can definitely result in symptoms up the chain! I'd definitely recommend exploring this and all other restrictions you might have on that right side.

[@SqueezeOJ]

I know that feeling and have found that PRI helped me to understand how it's related to my breathing and my patterns. Check it out.

[@xandereagle6172]

As someone with high arches (or pes cavus) looking for answers, I found this video was very helpful thanks Dr. Jen! I appreciate Dr. Dom talking about his personal experience with high arches and how it’s affected him. It’s a not that common so really great to hear his relatable experience

[@docjenfit]

Thank you so much for watching. You're welcome to share!

[@m-faccin]

Interesting you are suggesting barefoot shoes. Most commonly the advice I read about high arches is to prefer more supporting shoes with a good cushioning because the lack of flexibility of high arches causes stress up to the chain (ankles, knees, hips and so on).

[@docjenfit]

Very good point. We feel that the recommendation of cushioned shoes or orthotics is something that might just continue to reduce the foots own internal mobility and shock absorption long term. With certain cases, yes, a more cushioned shoes might be more appropriate. Especially for very high impact activities like running and jumping. However, we encourage people to wear barefoot shoes for everyday activities because it will help those people build natural foot mobility just by the flexibility of the shoe itself. This paired with mid foot mobility exercises, calf exercises, and general strength and stability is the long term plan we recommend.

[@m-faccin]

@@docjenfit thank you for the reply, that makes sense too, in my experience walking barefoot makes my knees and back aching but I don't do exercises. Any good recommendations for a video showing appropriate exercises?

[@theway3660]

I have metatarsal pain that even wakes me up at night. I have to wear pads for support in the centers of my feet. High arches can be a real problem, and I even get corns between my toes because of it until I got good support! Don’t hesitate to go to the doctor if you have problems.

[@docjenfit]

There can always be times to use external support. It can also be good while using those to be doing exercises to help build strength and mobility in the foot to actually try to address the root cause of the end symptoms. Same with toe mobility and spreading exercises.

[@Logan9286-o1n]

Hi there guys, Esteban here; i have a question, i feel that typical shoes and sneakers do not give me balance and in fact i can feel how my hip labrums and knee posture behave differently than wgen i use Vibrams (five fingers) But i do have a job that requires moving standing for about 7 to 8 hrs a day and i'm starting to feel sort of a turf toe going on on my right foot; do you recommend any type/brand of shoes for those long hrs that may actually help or contribute to regain feet strength and stability. PS I'm a pronator on my right foot. Thx 4 the content!!!

[@docjenfit]

we LOVE Vivo Barefoot shoes for this reason. you can use code "docjen" for a discount: bit.ly/3cDHcAx

[@stephanieserblowski2092]

I have really high arches and orthotics… walking with bare feet make my feet so so sore. I’m actually unable to walk much right now my feet are so inflamed. I’m confused about how being barefoot could help because I always used to walk barefoot and it seems to cause problems for me. My arches are so high that regular arch supports that you can buy at the store don’t help.

[@docjenfit]

Thanks for reaching out and it is definitely a progression for each individual depending on where you are at. Because your feet are currently inflamed and don't tolerate this well, the first step is starting to learn how to put some more flexibility and support into the arch. We recommend barefoot ultimately because orthotics are just a crutch that provide that external support to the foot and actually may make the foot and arch itself weaker overtime. I would work on foot exercises flattening and creating an arch yourself. Then work to doing this controlled in a standing position. Maybe socks between the toes and active toe spread exercises too to start building that toe mobility and strength. It takes our feet some time to change, but we encourage everyone to work toward being more comfortable walking barefoot, even for short distances, because that will help the foot build it's own strength and mobility for long term change. Maybe check out our barefoot mini-course that can help give you exercises for foot health optimization! It has lots of self assessments and exercises to help with the restrictions you find: jen.health/barefoot You can get a discount with code OPTIMAL10 as well!

[@carolynmccall9407]

Thank you for these informative videos! I have high arches - I recently was told my left arch is collapsing. I was seeking advise because there's pronation with the same foot. It was recommended I get custom orthopedic inserts and NOT walk barefoot. I'm 61 years old, healthy weight, have arthritis in both hips. I'm in PT to re-gain strength & flexibility. I used to be very active - yardwork, hiking, walking. I will watch your videos for exercises. Would custom orthopedic inserts help? And what would be their purpose if the arches as meant to flatten in movement; wouldn't the inserts weaken my feet? THANK YOU!

[@docjenfit]

Here's part 1, incase you missed it! We go over these topics kzbin.info/www/bejne/jJbSiISPmq-MhKcsi=k5OSUtdQtl1Ez4vq. Also it's great that you're going to PT ! Seems like you're taking the right steps to strengthening those feet.

[@brendalg4]

Walking barefoot causes foot pain. My dr says my 2nd metatarsal head sits down too low. He said it only needs to be a millimeter off. I don't see how I could wear barefoot shoes

[@docjenfit]

It's not for everyone, but we encourage it to keep the strength in the feet & toes.

[@HKatgreen]

I'm on my feet 8-14 hours a day a day was given hard arch supports by a podiatrist for plantar fasciitis. I have continued pain, think the arch is too high and additional foot pain.

[@docjenfit]

It definitely sounds like you could benefit from doing some foot work to help increase the internal strength and stability of your own arch! Check out our barefoot mini course and it can give you some very valuable insights on what you might need to work on: jen.health/barefoot Code OPTIMAL can also get you an extra discount!

[@robertbissett]

Very helpful info. You forgot to mention Vivos are $140 and up! I took your advice, but found a very good shoe for $100 less, wonderful to have all that toe room and being able to feel the ground.

[@docjenfit]

Great! We definitely still support other barefoot shoes.

[@sagargour3534]

All right glad i found this video i have like high arches for 2 years and i have tried lots of exercise from youtube and i have and i have got the foor doen and flexible but the thing is i have this rigidity in middle of foot and it won't go down in that flexible position

[@docjenfit]

Thanks for stopping by! Keep us updated on your journey!

[@MrTimspencer70]

Great video! I was recently diagnosed with pes cavus and Dr. Dom mentioned his difficulty with a deep squat. This is also my goal and was wondering if he has made progress toward this and what program he has followed to achieve it. I have already switched to a barefoot style shoe. Thanks guys, keep up the great work!

[@docjenfit]

Dr Dom is definitely continuing to progress and can get into a deeper and deeper squat every month it seems! A lot of what he has worked on is foot and ankle mobility to get more dorsiflexion and pronation of the feet as well as hip mobility and upper back extension. Going barefoot is also a great start and something he has done for his foot/ankle mobility!

[@vacationgal05]

I have vey high arches and custom inserts that were hundreds of dollars, but were still never perfect after 3 adjustments. Kinda gave up on that. I had very bad calluses deep under skin, painful. Mostly under big yoe and outside edge of pinky yoe. I have worn oofos sandals for a cpl years now, except at work where i cant. Never go barefoot hardly and my calluses are much better (not gone). Will this stuff likely help in the video? Or am i going to just end up in pain cause the pressure on those spots that carry all the weight like before? 😅😢

[@docjenfit]

We have a video on the topic that might help! kzbin.info/www/bejne/jpq8oHSjpd-EqqM

[@alkyr9946]

I have a high arch buy my issue is that i always sprain my outside ligaments. More likely the Anterior talofibular and calcaneofibular ligaments. It seems that my only comfort is if my foot is tilted toward the outside. If I pronate, i seem to sprain the ankle. What could be happening here? It has been years since i have bee able to walk normally.

[@docjenfit]

Thanks so much for sharing! It sounds like your foot is so rigid (which is common with high arches) that is pushes you to more of a supinated position, which is going to put more load and strain on those outside ligaments. A lot of what you should be working on is ankle stability exercises, like a lot of single leg balance stuff, heel raises to work on the controlled plantar flexion motion, and working on more control through pronation and supination of your foot. My husband deals with very high arches as well and these are all things he works on. We have a great Barefoot Mini-Course that can help a ton with this: jen.health/barefoot

[@LRS5961]

Any thoughts on Hokas for running on the treadmill? I’m strong and 60 and need cushioning to run even on the treadmill.

[@docjenfit]

Hoka's can be great for helping with reducing impact during running if that's what you need!

[@anayelic]

Thanks for the video, it really help me! Where can I watch the recommended exercises videos that you mentioned... I couldn't find them :(

[@docjenfit]

Thank you for watching! You can watch them beginning at 4:06 of the video.

[@toolestips8682]

I have high arches and I went to the Dr for foot pain. He said it was plantar facitis and told me to stop going barefoot! I hate! Shoes (except flip-flops because it's as close to bare as I can be!) Starred stretching and it's so much better! Still no shoes lol

[@docjenfit]

We are big fans of bare feet! :)

[@terrileelodgeakamahmotlo3801]

Hi I was born with pes cavus in 1949. Foot surgery in 1962 plantar fascitomy (?) bi lateral. Midfoot navicular cuneiform fusion age 67. I have custom orthotics per podiatry. Midfoot surgeon said get otc orthotics. I am active and playing pickleball. Slow of foot. Will bare feet 🦶 exercises make me have fast feet ? Just found you guys. I was told they don’t do plantar fascectomies anymore ! Thx Terri

[@docjenfit]

Hi Terri! It can definitely help out too do any foot/ankle exercises that will help with foot mobility and strength! You also need to start working on your agility. Maybe even just basic line hops could help you train that!

[@terrileelodgeakamahmotlo3801]

@@docjenfit Line hops I just saw that today. Going to give it a go. Thanks for your answer 👍

[@reginaalear]

I just found out I have high arches and one is collapsing. The guy said that’s the reason that my back hurts when I was a long distance. His recommendation was Clifton with a insole added. What would you recommend for someone who has bad knees due to arthritis and backache with high collapsing arches? I try to walk about 5 miles per day but my back starts to hurt and gets uncomfortable. Great video!

[@docjenfit]

GIve these exercises a try! Also, here's a video we did on arthritis I think might help you kzbin.info/www/bejne/bJeymIhvmpd4rKc

[@thatberryy]

any suggestion on squatting? I cant squat & i want to improve my legs. Please Help!

[@docjenfit]

Hi! I actually have a few videos on finding your best squat. If you go to my profile and type in "squat," You'll be able to find them. Hope this helps!

[@cheery-hex]

finally. doctors who know what they're talking about who do NOT agree with arch support. nice! that is the most uncomfortable awkward thing ever

[@inproper3952]

I have high arches and the curled last 3 toes.

[@docjenfit]

Hopefull these videos help you! Thank you for watching!

[@inproper3952]

@@docjenfit I never heard or knew that my toes were curled because of my high arches. No podiatrist ever told me that when I was being treated for planter fasciitis the worst pain in the morning ever! This was back around 2007 or so. Thanks I enjoyed your video

[@thenderaaa9252]

So your recommendation for treating high arches is to let them collapse more? Maybe if you are 30 years old or less that might work (highly suspect even at that age) because "things" can still be moved somewhat, but if you are "older" giving high arches less support is just plain silly and recommending barefoot shoes is reckless advice. Been living with high arches all my life and can tell you for a fact if you want to destabilize yourself while walking, wear the types of shoes this video is advising. You will find any object or terrain that even mildly tips your foot to the outside is going to result in ankle buckling and a possible fall. Been there, done that. What happens when walking on a wet sandy beach? The sand conforms to the shape of your foot and provides support where it is needed, like under a high arch. Now if only I lived, worked, and played on a wet sandy beach. 😠

[@docjenfit]

Thanks so much for the comment and your thoughts! I guess the advice isn't to "let the arch collapse" but to work on that mid foot mobility in a way that you can strengthen and find more control for that arch. Yes, we may not ever change the underlying structure of the feet, even at age 30, but we can absolutely always impact and change the mobility and strength in our body at different joints. We have examples of many people who have started doing work on their feet and wearing more barefoot style shoes well into their 60's and beyond. My mom is even 70 and now wears barefoot shoes. She says it has helped her bunion symptoms significantly. High arched feet tend to be more rigid, which is why different terrain might seem difficult to navigate. But if we work on that underlying flexibility and strength, we allow our foot to act a little more like a shock absorber when we encounter environments like this. Just food for thought!

[@MissDemeanorOG]

My Poduatrist said DO NOT go barefoot if you have high arches.

[@docjenfit]

Yeah many podiatrists will have this mentality. Depending on the level of pain or discomfort, immediately trying to do everything barefoot wouldn't be recommended. However, there are many proven benefits to going barefoot such as helping your arch gain more flexibility, improving mobility in your toes, gaining strength in your arch and toes, and improving your bodies awareness with how your feet contact the ground (along with others). The reason we aren't huge fans of lifelong use of orthotics or other foot technologies is that these devices won't help the underlying problem of having the high arch and rigid foot. In order to do this we need to be doing exercises and then progressing back to a more barefoot life. We don't want people feeling like they always needing to be wearing shoes 100% of the time to be comfortable. Hope that makes sense!

[@MissDemeanorOG]

@@docjenfit I did this for awhile and became incapacitated.

[@sagargour3534]

Short story i have rigidity in mid foot

[@docjenfit]

Oh yeah Dom deals with that to a degree as well! Keep working on that foot mobility and the consistency will pay off!

[@fbcpraise]

Going barefoot hurts.

[@docjenfit]

Could be because your foot is so used to something with more cushion and support! Starting with foot mobility and strengthening exercises along with shorter bouts of barefoot walking around the house.

[@fbcpraise]

@@docjenfit thank you for the reply. I wonder if you could add a video that structures these high-arch exercises, demonstrates and explains them in a little greater depth. This was great but didn’t give much detail. Either way, thank you for the info.

[@pierrelabbe3173]

Love Canada Merci Québec

[@raymondaloni2309]

I have a suspension that this is what led me to multiple patella dislocations on both knees.

[@docjenfit]

Hi Raymond, Hopefully this video helps a bit!