Why Flat Feet Are More Than Just a Foot Problem

[@YourWellnessNerd]

Please subscribe for more helpful tips and tricks to help you solve your pain and improve your body function! bit.ly/2Sh5zfm

[@shreyasranganath8315]

No one makes good content like you do keep going, you have really helped me

[@YourWellnessNerd]

Really appreciate that Shreyas, and glad to hear the videos have been useful!!

[@sdmassagesheal]

Many thanks for sharing your knowledge about flat feet and how to improve gait and body mechanics. Much appreciated!

[@YourWellnessNerd]

My pleasure! Hopefully it helps better frame those issues!

[@sdmassagesheal]

Your Wellness Nerd QUICK UPDATE: It’s been 4 days since I incorporated your exercise tips...I FEEL GREAT and am stunned by my improvement! I played pickleball this morning and was able to run all over the court without pain🙌🏾‼️I subscribed to your social media accts and newsletter! Thanks again for sharing your knowledge!

[@YourWellnessNerd]

@@sdmassagesheal Really happy to hear PR! Glad you're seeing some positive changes. Anything in particular you think really helped?

[@sdmassagesheal]

Your Wellness Nerd -The banded ankle stretch. -Sitting on floor: Ankle rotation while applying pressure on adhesions (there were several😮) using a tennis ball. I found this exercise on your Insta video entitled, 10-min Ankle Mobility Program. -Gastroc stretch with foot dorsiflexed against wall (same Insta video as above). Terrific stretch; first time experiencing it. -External rotation of knees while standing (this was the hardest exercise; glute medius/minimus were burning LoL! -Pigeon stretch, but I did it standing.

[@YourWellnessNerd]

@@sdmassagesheal Wow, good work mate! The thing I love about those group of stretches is you should walk away feeling some immediate benefit. Keep it up!

[@stanthefeline]

I was misguided by "collapsed arch" notion for many years before I finally met an expert on lower extremity mechanics. However, even the latter didn't mention the ankle could play a part in this. This info you provided is refreshing. I'm wondering if it's still necessary to do the ankle exercise, when the podiatrist didn't mention any significant lack of range of motion for the ankle? Oh that pigeon stretch is always challenging. It gets better day by day, but the stiffness relapse easily. The serendipity from this video is that I know how to do a squat better: gotta squeeze the knee first.

[@YourWellnessNerd]

Its easy to see the role of ankle mobility for yourself. If you try a deep squat or lunge, then do the banded ankle stretch, and then re-test your squat again you should notice what any increase in ankle range means. Ankle joint stiffness is interesting as it often doesn't hurt or stand out unless you specifically look for it. As a result its often overlooked by most people. They obviously may have assessed it and ruled it adequate, but many don't and as a result it gets missed.

[@borrnwitclass]

Hello, your page was referenced on Reddit so here I am looking for relief on flat feet. I’m 42 wore high heels for 20 years. Tore my meniscus in 2018 had surgery which helped about 65%. I developed plantar fasciitis shortly after surgery started receiving cortisone injections in my foot for about a year until they didn’t work. I switched podiatrist who told me I needed shoes and insoles to help my flat feet. I have pain in both knees and my right hip is beginning to really hurt which is the same side of the knee that had surgery. I plan on trying Your suggested exercises to see if I can correct this I’m so tired of painful ankles and feet. Thank you for sharing all of this new helpful information you have gained a new sub

[@YourWellnessNerd]

Appreciate it! I hope the videos genuinely help make a difference and hopefully add a new perspective to things!

[@tahseen8171]

I was wondering if there were any additional strength-gaining exercises that could be done to be able to harness the extra range of motion as you showed only 2 stretching exercises.

[@YourWellnessNerd]

Squats to your comfortable depth are a great way to reinforce the desired pattern!

[@tahseen8171]

@@YourWellnessNerd Thanks for that and sorry for the late reply. I’ve just been reminding myself to torque my leg everyday and in the first week or so my glutes were getting reactivated after a long time as I could feel the strain near the back under the pelvis. I am now able to stay standing for a long time without my arches collapsing. I’ll continue to strengthen this with squats and barefoot running as I have heard that helps.

[@MakeItHappen223]

Do you have an email? Or is comments the best way to reach you? I got a couple questions

[@YourWellnessNerd]

You're welcome to ask them here in case others have the same questions? Otherwise shoot them through to [e-mail]

[@MakeItHappen223]

@@YourWellnessNerd I been flat footed basically my whole life and play football but I often face problems such as hip/hamstring/calf tightness.. Also when sprinting it is difficult to dorsiflex which causes me not to reach my full speed potential, do you have any suggestions on how I can be more loose? I know the root cause is the flat feet also do you recommend shoe inserts or jus get arch taped at practice?

[@YourWellnessNerd]

@TepW23 I can't give specific advice or comment on you specifically unfortunately. However if you can get in to see your Physio/PT I'd ask them to check out your back as a lot of hip, hamstring and calf tightness can be back-related. In terms of insoles, I find them a short term help while working on the broader issues at the ankle, hip and low back so they eventually arent needed any more. I find many generic ones are OK but some people need a more specific pair if they don't feel great

[@Michael20]

fml i have this exact issue almost to the t. great video and more on this

[@YourWellnessNerd]

Hope the video helps!

[@Dimples777]

I have had flat feet all my life now at 47 its considered severe.

[@indiangaming7309]

If i do these excercise twice a day how much time it will take to recover?

[@YourWellnessNerd]

Everyone is different Ak. A great mindset to have is to aim for consistent results with each exercise and the overall result will take care of themselves.

[@mariagiles6989]

Where do you see patients?