Can you "fix" flat feet?
sofaking6
Posts: 4,589 Member
I watched this video this morning - at the end he has exercises to correct flat feet. Is this actually possible? If so, is it possible for someone born flat-footed or only for people whose arches have fallen? I'm super curious since my feet are flat as boards.
https://www.youtube.com/watch?v=U2BFeod_JMk
https://www.youtube.com/watch?v=U2BFeod_JMk 0
Replies
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I can't see the video because my office blocks everything but I was born flat footed and have been getting orthodic inserts since I was about 12 years old. I've seen 3 different doctors for the inserts and not one of them ever said there was any way to "fix" it, just to make it easier to live with. If there is a way to fix it I'd love to know! It would make finding running shoes so much easier.0
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Not sure if it is possible for people born that way but it will help with fallen arches, your feet are just like any other body part if you don't use certain muscles they will go to sleep and pretty much forget how to operate properly so you do certain exercises to wake those muscles back up and start firing like they should and they will tighten up which will help bring your arch back0
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Kelly Starrett (a mobility coach/trainer and Physical Therapist) claims that you can do exercises to make your arches work better, correct quite a bit of discomfort, and remove the need for orthotics in most people. ETA: He also has a site called MobilityWOD
I would reccomend checking out his book "Ready to Run" from the library and giving it a read. He seems intelligent and logical. I know after starting some of the things he reccomends my knees don't bother me as bad.0 -
Cool, Kelly Starrett does have a bunch of videos on Youtube with some of those WOD even, it looks like. I wonder how you know if the exercises are working?0
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The only way to fix flat feet is through reconstructive surgery. I was born with exceptionally flat feet, and I was actually forced to get the reconstructive surgery on my left foot (suggested for both, but no way am I going through that surgery again) They break and shave bones, shorten/tighten tendons and insert screws and implants in order to raise the arch. My foot was so flat that the arch was actually inverted. PT can help build strength and eliminate pain/discomfort but other than the surgery, nothing is going to "fix" them0
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The only way to fix flat feet is through reconstructive surgery. I was born with exceptionally flat feet, and I was actually forced to get the reconstructive surgery on my left foot (suggested for both, but no way am I going through that surgery again) They break and shave bones, shorten/tighten tendons and insert screws and implants in order to raise the arch. My foot was so flat that the arch was actually inverted. PT can help build strength and eliminate pain/discomfort but other than the surgery, nothing is going to "fix" them
Wow that sounds brutal, I'm sorry you went through it - was it helpful at all? Do you notice a difference now that one is corrected and the other is not?0 -
The only way to fix flat feet is through reconstructive surgery. I was born with exceptionally flat feet, and I was actually forced to get the reconstructive surgery on my left foot (suggested for both, but no way am I going through that surgery again) They break and shave bones, shorten/tighten tendons and insert screws and implants in order to raise the arch. My foot was so flat that the arch was actually inverted. PT can help build strength and eliminate pain/discomfort but other than the surgery, nothing is going to "fix" them
Wow that sounds brutal, I'm sorry you went through it - was it helpful at all? Do you notice a difference now that one is corrected and the other is not?
It was TERRIBLE. I was non-weight bearing for 3 months, in a walking boot for 6 months after. It's been about 2 1/2 years and I'm still in a walking boot off and on due to complications (the tendon tore recently, the implant pops out and will eventually have to be removed). The foot has an arch now, yes, but it was definitely not worth it. The pain now is far worse than the pain before. I'm only 21 and I walk like an old woman half the time haha. I don't suggest it! Try using resistance bands for strengthening to alleviate discomfort naturally
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Again I have to say, "wow" - I'm glad you shared that with us, it's definitely good knowledge for anyone who would consider a surgical fix!
One of the exercises in the video is a torso rotation resistance band type move, like you would do for shoulder instability, only standing on one foot. I will try that out and see if I feel any feelings from it.
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I was born with flat feet, though I'm not sure how bad they were in comparison to other people's. I saw a podiatrist in secondary school and the exercises he gave me were useless, so in terms of the video I assume flat feet can't be fixed. However, I started to and still force myself to stand with my weight on the side of my little toe. I'm still naturally flat footed, and it's still slightly uncomfortable to stand, but my muscles and whatnot have strengthened and I barely notice it anymore.
This might not help people who have it worse than me, but it's definitely helped me as I don't get knee ir ankle pain when I run anymore.0 -
I'd like to say you can build a better foot to a certain degree. Yes it's possible. You won't be able to change bone structure- but you can change and develop the muscle.
I have a hell of an point/arch from working my point- and those foot muscles are greatly improved and strengthened just from my dance training.0 -
I was born with flat feet, though I'm not sure how bad they were in comparison to other people's. I saw a podiatrist in secondary school and the exercises he gave me were useless, so in terms of the video I assume flat feet can't be fixed. However, I started to and still force myself to stand with my weight on the side of my little toe. I'm still naturally flat footed, and it's still slightly uncomfortable to stand, but my muscles and whatnot have strengthened and I barely notice it anymore.
This might not help people who have it worse than me, but it's definitely helped me as I don't get knee ir ankle pain when I run anymore.
I wonder if I do something similar - I definitely stand on the outside of my feet, at least. All of my shoes are deformed. Never anything I did on purpose though.I'd like to say you can build a better foot to a certain degree. Yes it's possible. You won't be able to change bone structure- but you can change and develop the muscle.
I have a hell of an point/arch from working my point- and those foot muscles are greatly improved and strengthened just from my dance training.
If I point my feet too hard they cramp up instantly. Fun! But I wonder if moves like calf raises might be somewhat equivalent? I can do those and stand/walk on tiptoe okay..0 -
The only way to fix flat feet is through reconstructive surgery. I was born with exceptionally flat feet, and I was actually forced to get the reconstructive surgery on my left foot (suggested for both, but no way am I going through that surgery again) They break and shave bones, shorten/tighten tendons and insert screws and implants in order to raise the arch. My foot was so flat that the arch was actually inverted. PT can help build strength and eliminate pain/discomfort but other than the surgery, nothing is going to "fix" them
Wow that sounds brutal, I'm sorry you went through it - was it helpful at all? Do you notice a difference now that one is corrected and the other is not?
It was TERRIBLE. I was non-weight bearing for 3 months, in a walking boot for 6 months after. It's been about 2 1/2 years and I'm still in a walking boot off and on due to complications (the tendon tore recently, the implant pops out and will eventually have to be removed). The foot has an arch now, yes, but it was definitely not worth it. The pain now is far worse than the pain before. I'm only 21 and I walk like an old woman half the time haha. I don't suggest it! Try using resistance bands for strengthening to alleviate discomfort naturally
I'm so sorry that happened to you!0 -
Dance training did nothing for my flat feet.
I think it depends if they're causing or contributing to other problems. For me, with a history of plantar fasciitis, peroneal tendinopathy, and arthritis, orthotics are the only way I can walk without pain.
I am wondering whether it might be possible to rebuild some strength, though, because 3 years into these orthotics, and I really can't wear any kind of normal footwear or walk barefoot for long. Whereas last summer, I was able to wear these supportive sandals (which don't fit orthotics, obviously).
This year, no chance, knees are feeling it bad.
I can't even wear shoes that aren't exactly like the boots I've been wearing (1" heel, wide toe), either. I think my feet have completely adapted to this configuration, and I don't know if that's a great thing. OTOH, with the orthotics and my ugly shoes/boots, I have no pain.
But if you don't have issues, maybe you can try with exercises and see how you get on.0 -
Huh. Explains why I'm having so much pain.0
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Dance training did nothing for my flat feet.
I think it depends if they're causing or contributing to other problems. For me, with a history of plantar fasciitis, peroneal tendinopathy, and arthritis, orthotics are the only way I can walk without pain.
I am wondering whether it might be possible to rebuild some strength, though, because 3 years into these orthotics, and I really can't wear any kind of normal footwear or walk barefoot for long. Whereas last summer, I was able to wear these supportive sandals (which don't fit orthotics, obviously).
This year, no chance, knees are feeling it bad.
I can't even wear shoes that aren't exactly like the boots I've been wearing (1" heel, wide toe), either. I think my feet have completely adapted to this configuration, and I don't know if that's a great thing. OTOH, with the orthotics and my ugly shoes/boots, I have no pain.
But if you don't have issues, maybe you can try with exercises and see how you get on.
I think I am going to try it out. Maybe just the torso rotation and calf raises? I don't have it bad except for the pain (which generally stays on the bottom of my feet) and the cramps (happens sometimes during workouts).0 -
I'm super curious since my feet are flat as boards.
They probably won't change shape noticeably, but you can make them more resistant to problems through the exercises in the video. But the best foot "workout" is from walking a lot barefoot or in shoes with a fully flexible sole. That can take days or years to transition to, depending on whether you have pain from it.
By the way, there's evidence that wearing overly-supportive footwear causes flat arches in children:
ncbi.nlm.nih.gov/pubmed/1624509
ncbi.nlm.nih.gov/pubmed/7706341
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My feet have been flat since birth. When I walked out of the swimming pool, my footprints looked like duck feet. But no doctor ever suggested doing anything, and, at age 63, the only problem I've had is that it's hard to find shoes for big fat feet.0
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I have flippers and just had to learn to adjust my stride. 44yrs old and been a competitive runner for most of those.0
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Orthodics can be life-changing.
Pregnancy destroyed my feet!0 -
Cool, Kelly Starrett does have a bunch of videos on Youtube with some of those WOD even, it looks like. I wonder how you know if the exercises are working?
I don't know if it's his exercises, but I feel better since I've started halfway following his suggestions (with better posture and walking more barefooted), have tried the rolling and some mobility/massage (and felt better the next day than I expected to), and have starred planning it into my routine more.
I'm a bit of a skeptic, and have to do the Kool-Aid before I'll drink it; and I feel better when I do it so I'll continue trying it until I know if I'm going to completely or partially implement full time.0 -
I tried the torso rotation exercise, and at the very least I learned that my balance needs work!0
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So.....then that means my BFs excuse that he can't run or do most cardio because he has flat feet is bunk? I'm seeing quite a lot of active flat-footed people here.0
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I had flat feet.... Had orthotics for years!
I wore MBT shoes nearly every day for 2 years when I lived in England and this improved my feet a lot. I haven't worn orthotics since, don't get pain walking like I used to...0 -
The only way to fix flat feet is through reconstructive surgery. I was born with exceptionally flat feet, and I was actually forced to get the reconstructive surgery on my left foot (suggested for both, but no way am I going through that surgery again) They break and shave bones, shorten/tighten tendons and insert screws and implants in order to raise the arch. My foot was so flat that the arch was actually inverted. PT can help build strength and eliminate pain/discomfort but other than the surgery, nothing is going to "fix" them
Wow that sounds brutal, I'm sorry you went through it - was it helpful at all? Do you notice a difference now that one is corrected and the other is not?
It was TERRIBLE. I was non-weight bearing for 3 months, in a walking boot for 6 months after. It's been about 2 1/2 years and I'm still in a walking boot off and on due to complications (the tendon tore recently, the implant pops out and will eventually have to be removed). The foot has an arch now, yes, but it was definitely not worth it. The pain now is far worse than the pain before. I'm only 21 and I walk like an old woman half the time haha. I don't suggest it! Try using resistance bands for strengthening to alleviate discomfort naturally
I had foot reconstruction surgery 2 years ago at age 52 and it's the best thing ever! After going thru years of steroid injections and orthotics (which I still wear) it's such a relief to finally be pain free. The post op recovery was a pain in the *kitten*, I live in a townhouse so I basically lived in in my bedroom and I was off work a year but it was totally worth it!
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