Fast Fitness - Fix Flat Feet, Pronation, and Fallen Arches
Friday, April 04, 2008
Jolie Bookspan, M.Ed, PhD, FAWM
Here is Fast Friday Fitness - feel how your own muscles work to hold arch support, so that you can have healthy arches without artificial shoe arch supports or orthotics, which weaken the supporting muscles from disuse:
- Stand with feet parallel and look in a mirror where you can see your feet, or just look down.
- Pull outward until your arches rise and restore, and your ankles are straight
- Use this as your new natural position, gaining built-in muscle strength and arch stability with each step you take.
Click the arrow to see the short movie made for us by reader
David from Belgium. First he allows his weight to shirt inward, pushing his arch flatter toward the floor. Then at seconds 3 to 4 in the movie, he uses the outer muscles to pull to straight neutral ankle position. At seconds 8 to 9 he allows the arch to sag again, then simply restores and holds a healthy arch from second 13 onward.
You can have healthful arch position too. Legs and feet have posture that you can control yourself. Use your own muscles and get free built-in exercise and arch support all day, and stop painful poor positioning.
Labels: ankle, arches, fast fitness, feet, fix pain, posture, pronation, video/movie
Permalink |
Email Post 
The Healthline Site, its content, such as text, graphics, images, search
results, HealthMaps, Trust Marks, and other material contained on the
Healthline Site ("Content"), its services, and any information or material
posted on the Healthline Site by third parties are provided for informational
purposes only. None of the foregoing is a substitute for professional medical
advice, examination, diagnosis, or treatment. Always seek the advice of a
physician or other qualified healthcare provider with any questions you may
have regarding a medical condition. Never disregard professional medical advice
or delay in seeking it because of something you have read on the Healthline
Site. If you think you may have a medical emergency, call your doctor or 911
immediately. Please read the Terms of Service for more information regarding
use of the Healthline Site.
5 Comments:
At Friday, May 23, 2008 8:52:00 AM,
Anonymous said…
this is good, but i was wondering how to do this whilst walking? i cannot seem to do it.
thank you.
At Friday, May 23, 2008 10:19:00 AM,
Jolie Bookspan, M.Ed, PhD, FAWM said…
Anonymous,
Practice.
It is like toilet training. Practice, make your mistakes, then learn to hold it - without clenching.
At Wednesday, July 16, 2008 1:35:00 PM,
malina3d said…
Hi, I started looking into your articles for neck and mid back pain. Great stuff! Thanks. I am asking, though, about how running may be causing me tibial strain. I have rather large accesory navicular and very high arches. I never had pain in the area until I recently took up running. I started slowly and progressed gently to not cause my body shock or injury. Nevertheless, I thought I was getting a shin splint (MTSS) on my left leg, but now think that it actually may just be the soleus reacting to a misaligned ankle. IF so, what can I do about it or to fix it? I find when I massage my calf and shin in downward strokes (while not flexing the leg) my ankle will make crunchy cracking noises if I rotate or turn it and sometimes will just pop. Any thoughts?? (I'm practicing for a sprint triathlon and want to have fun INJURY free!) Thanks,
Malina
At Wednesday, July 30, 2008 9:08:00 AM,
daniel_music said…
I'm desperate. I have flat feet and they're causing me a lot of pain. My posture is terrible and I have developed hyperlordosis. My heels and ankles hurt a lot and I can't walk for more than 10 minutes without feeling pain everywhere. My orthopedist told my only hope to create a feet arch is through surgery. I'm afraid bacause the thing they will put in the foot might be not well tolerate by my body and because I have to do one surgery for foot which means two months without walking.
I have reading on line that orthopedist believe flat feet are morphostructural while others believe they're morphodynamic. In the first case it is consider a structure defect of the bone while on the second a wrong attitude of the muscles and tendons.
I have watched the small video up here but the problem is that when I try to recreate the foot arch in front of a mirror as shown in the video I can see the arch forming but the heel is still in the wrong position causing the food to have the strange look flat feet have.
The surgery in fact is about preventing the heel from slipping in the wrong direction. But even when I'm able to recreate the arch in front of a mirror using muscular effort, the heel is still in the wrong position and the foot looks weird anyway.
Is there a real hope to cure flat foot and all the problems it caused to me without invasive surgery? Can you suggest me all the possible healting paths I can follow?
Thank you immensely
Daniel
At Wednesday, September 03, 2008 10:22:00 AM,
Jolie Bookspan, M.Ed, PhD, FAWM said…
Daniel, don't worry, just practice using your muscles to hold your foot where you want it, just like a beginner ice-skater learns to hold straight ankles, instead of sagging inward.
Post a Comment
<< Home