3 Critical Exercises For Pronated, Flat Feet. (Causing Foot, Knee & Back Pain) UPDATED

Рет қаралды 319,248

4 жыл бұрын

3 Critical Exercises For Pronated, Flat Feet. (Causing Foot, Knee & Back Pain) UPDATED
KZfaq Channel: / physicaltherapyvideo
Website: bobandbrad.com/
Bob & Brad discuss problems that can arise from having flat feet and what may be causing it. They give you 3 exercises to try and strengthen your feet and discuss any other tips to help prevent pain or injury with this condition.
Interested in learning about the products mentioned in today's video:
1) Booyah Stik: store.bobandbrad.com
2) Resistive Exercise Loop Band: amzn.to/2CQ70cW
Our videos offer the best "get fit , stay healthy, and pain-free" information directed toward people 0 to 101 years old. Physical Therapists Bob Schrupp and Brad Heineck have over 50 years of combined experience in the physical therapy field. Not only will these videos provide outstanding health information on treating yourself at home, we also do product reviews. For our favorite products on Amazon click on this link. www.amazon.com/shop/physicalt... We try to add a twist of our humor into each video in our quest to be the "Most Famous Physical Therapists on the Internet" In our opinion of course!!! Subscribe to us now and join the fun.
Visit us on our other social media platforms:
Website: bobandbrad.com/
Facebook: / bobandbrad
Instagram: / officialbobandbrad
Twitter: / ptfamous
Bob and Brad’s Products:
Grip and Forearm Strengthener: store.bobandbrad.com/
Wall Anchor: store.bobandbrad.com/
Booyah Stik: store.bobandbrad.com
Knee Glide: store.bobandbrad.com
Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:
shop.spreadshirt.com/bob-brad
Check out other products Bob and Brad Love:
www.amazon.com/shop/physicalt...
Check out The Bob & Brad Crew on KZfaq by clicking here:
/ thebobbradcrew
Want to help translate our videos? We would so love the help!
kzfaq.info_cs_p...
Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Affiliate disclaimer:
Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

Пікірлер: 344

@zahennifa 3 жыл бұрын

I never knew until today that my flat feet are the cause of my hip and knee problems

@MithileshKumar-sv7rt 3 жыл бұрын

Same here. I can feel u .

@TheDriftwoodlover 3 жыл бұрын

Same … and refused to wear the orthotic shoes my parents bought me as a kid. 😣

@xxcelestialx7928 2 жыл бұрын

Yeah my knees are weird cause everytime I stand my knees are touching when not supposed to

@timyatcak3292 2 жыл бұрын

CLOSED kinetic chain movement is a coordinated effort of the ENTIRE extremity

@jihaan_rashi9694 2 жыл бұрын

same here

@joek1989 4 жыл бұрын

Excercises start at 6:36

@anotheruseless7216 4 жыл бұрын

Thank you!

@amorenita4768 3 жыл бұрын

6:56

@miz528aaaaaaa 3 жыл бұрын

Thanks to much waffling

@brianwhyte6713 3 жыл бұрын

Duck feet

@brianwhyte6713 3 жыл бұрын

Duct feet correction

@allthingsservethebeam4668 3 жыл бұрын

My flat feet are so severe my knees have twisted completely inside. Now my hips are popping out of the socket. Its really gross and makes yoga painful. Thank you SO MUCH for this video! After 40 years of not one single doctor telling me there's exercises to naturally correct this, I'm appalled!

@shshajeri 2 жыл бұрын

Hi Could you please update us on the situation if you did those excercises ?

@allthingsservethebeam4668 2 жыл бұрын

@@shshajeri So far I've gotten results on my right foot, there's a small arch forming. But my left foot is the same. I'm almost 41 years old, so I'm sure it takes months or years to reverse this much damage!

@timyatcak3292 2 жыл бұрын

that probably is a TORSIONAL problem in your femur

@jewelleryaddict 2 жыл бұрын

This is a real problem. why dont doctors tell us this?. I had docs tell me to walk away from them and back to them complaining about knee problems 50 years ago. I finally figured out my pain by myself 20 plus years ago. Was hurting my knee and starting to hurt the hip. I use good orthotic from amazon a half leather one. The jelly ones that let your foot move or rotate standing on them are no help. you need a rigid one that does not squish. That rocking motion is what makes knee and hip hurt.

@timyatcak3292 2 жыл бұрын

@@jewelleryaddict I told every patient particularly younger ones

@harneetkour7195 2 жыл бұрын

Exercises start from 6:52mints. Next exercise is with wall at 8:51mints. Last exercise is for hip pain at10:05mints.

@TheSmallerPlanet47 2 жыл бұрын

thank you

@ImAllisonWonderland 3 жыл бұрын

Wow... I was doing clam for hip pain. It went away, so I stopped and started taking more walks and guess what happened... Flat feet came back. I had no idea there was a relationship there. Thank you 🙏🏽

@amyisaferry 2 жыл бұрын

Same here! I did hip and glute strengthening for about a year & a half and as soon as I stopped the knee/hip/back pain came right back. Now I realize how weak my feet are and after working on my feet for about 2 weeks my knee pain has gone down & I feel my hips muscles work right away when I stand barefoot at home.

@amareedwards8170 2 жыл бұрын

@@amyisaferry love to hear that for you

@L.L.Cool.T 4 жыл бұрын

On a previous video you guys did on flat feet, one commenter said as a child, their pediatrician recommended the kids grab marbles with their toes and walk around to build their arches. Great exercises!

@doorsausage 3 жыл бұрын

Need to be careful with that, it causes toe ‘clawing’ or scrunching, which can actually make some foot problems worse. You want foot ‘doming’, which bends the arch without scrunching the toes.

@exothermic8525 2 жыл бұрын

@@doorsausage do you have any good links to videos that show how to do that properly, because for me it can be tough to avoid toe scrunching while trying to work on arch exercises.

@gloriayoga Жыл бұрын

@@exothermic8525 when Brad was doing the 2nd exercise by the wall he was making the arch dome without scrunching the toes. That's the best technique I've seen for doming without scrunching.

@Nope991 Жыл бұрын

Can someone explain how to do the second excercise? How far should the foot be from the wall and what if my hips rotate outward. Also when I try it I instantly can't hold myself with 1 foot only because my weight shifts outward. Do I put my weight on the wall or does that defeat the purpose of the excercise?

@patera83 3 жыл бұрын

I watched the black sock video and thought “man, I couldn’t see anything”. This one is much better!! The lines you drew makes it much easier to see what you’re doing with your feet muscles.

@hsb2164 4 жыл бұрын

as a pronator with all sorts of problems and occasional limitations, as well as feet so flat they leave ZERO arch in an impression, this is a great video

@emmajars58 4 жыл бұрын

HSB i totally hear ya! I got a foot scan and my entire foot shows up; no arch at all

@frchristie 3 жыл бұрын

Have you tries the excercise? Does it work?

@nikitakalinovsky1686 3 жыл бұрын

Did you fix it?

@timyatcak3292 2 жыл бұрын

The ARCH height is not the problem it is the over pronation in range of motion of the subtalar joints

@kimberlyholdren3392 3 жыл бұрын

Neither my ortho nor my podiatrist mentioned fixing my pronation...just prescribed othotics. Thank you for doing what you do!

@YiskahLeAnn 4 жыл бұрын

My feet are completely flat. Along with all my siblings. And I definitely suffer from foot and ankle pain along with knee pain and back pain. Just plain walking is starting to become more challenging. Sometimes When I’m standing I will purposely elevate my arch to pretend that I have an arch and I instantly feel the pain and pressure in my knees go away. I’ve been told to try inserts in my shoes but they hurt and rub too hard in the spot where my arch should be. Thanks for the exercises, I will definitely try these out.

@amirs3739 3 жыл бұрын

lol i do the same as you ahah, how are the exercises going?

@nikitakalinovsky1686 3 жыл бұрын

Have you fixed it?

@raunchymangos7468 2 жыл бұрын

How did it go

@daminik6389 2 жыл бұрын

Im 28 and have flat feet since birth but only last year did it start causing knee pain. the pronated right knee hurts even to walk simple steps. i started using doctor recommended slippers with inbuilt sole but Im trying to work on my leg strength at the gym to fix this. there is a great video on Squat University's channel for leg workout. i got instant relief from that. highly recommend

@jeminem619 3 жыл бұрын

Really wishing I looked into this a long time ago. Really grateful for the information presented here

@SixJana 3 жыл бұрын

I feel like this channel is really going to help me prevent my pain from coming back, I subscribed!

@adelittastanton 4 жыл бұрын

the heroes I needed ; Thank you!

@grannysquareswagonwheels2604 3 жыл бұрын

Going up on the toes but moving towards or keeping weight on the outer toes makes so much sense. I've tried just raising up on my toes but I can see how this would better work the proper muscles.

@bosvigos9165 Жыл бұрын

Thank you so much for this, just what I needed. I have a torn meniscus for too long now and just in the last couple of weeks I have noticed my feet swelling and rolling inwards when I walk. I will be on this right away! Much appreciated, from Ireland.

@rashidaahmed7054 4 жыл бұрын

Super...lucid...and superbly demonstrated...thank you...Bob and Brad...

@asanthanam 3 жыл бұрын

I can relate to do these exercises. I started doing Iyengar Yoga 2 years ago. Practicing standing poses like Trikonasana and veerabhdrasana have significantly helped my flat feet. These Asanas have feet positions like the exercises shown. Excellent 👌🏻

@britneyb8876 3 жыл бұрын

Thank you so much for making these videos this is life saving, I just found out after 8 years of back pain on and off and always working on my feet at age 35 I barely found out I have flat feet so time to fix my feet/ posture before it's too late

@dannychang9662 3 жыл бұрын

Thank you Bob and Brad for making these videos

@angielucido8045 2 жыл бұрын

Dealing with this dilemma...for my flat feet- Don wait til the pain becomes soooo bad

@simplebirdy1662 2 жыл бұрын

Amazing work gentleman! Very informative.

@rommeljimenez4765 3 жыл бұрын

Thanks B&B - always watch your videos

@EastonBit 3 жыл бұрын

This was super entertaining and informational, thanks guys!

@alexanderaflalo4128 4 жыл бұрын

Before even watching this video, thanks for everything! I always love the intro quotes. Getting "Back Mechanic" off Amazon soon!

@mimoss1980 2 жыл бұрын

Great video guys!!

@annamaria-py6px 3 жыл бұрын

Thank you men! I’m watching you from Italy 🇮🇹very happy to know you both 🥰🥰🥰

@aweaver146 4 жыл бұрын

Thank you for the little but important exercise details in this video. I can see where they should make a difference when I do my exercises. Is possible to return from flat feet toward a normal arch?

@angelinawhitaker4067 2 жыл бұрын

Will be trying these exercises & hopefully the pain in my feet will go away. Thanks for the video.

@amandareedy9786 2 жыл бұрын

I have hypermobile joints, and a job that consists of walking 9 miles a day. Walking is a great exercise unless you have muscle imbalances. My flat feet, knock knees, and hip problems have become so exaggerated from walking so much and not doing strengthening exercises that I now have plantar fasciitis, stress fractures, shin splints, and a torn or frayed labrum in my hip. These videos are fantastic, and I plan to use them every day to get myself back to normal-ish.

@mysticearth272 Жыл бұрын

You guys are fun, thank you

@LBenvo 3 жыл бұрын

Awesome Video, thank you guys!

@virginiemarieclarke1 4 жыл бұрын

So helpful! Thank you

@sarahharper4589 2 жыл бұрын

Enjoyed the Video! I was bored with severely flat feet, I wore health shoes until I was 21. I am now 68 and few years ago, I fail twice on my knees, I am really having a hard time now walking and going upstairs! I will try these exercises and see if they work! Thank You for posting them!

@lidijabasanovic9779 2 жыл бұрын

Thanks 😊 👌 🌹 great help

@justcuriouseye 4 жыл бұрын

Nice video! Can you please also show the big toe alignment because some of us that have flat foot have bunions. Thank you!

@skygazer6898 2 жыл бұрын

thanks very much for the exercises they are similar to the ones the doctor told me try.

@MsKariSmith 3 жыл бұрын

Great video...thanks so much.

@reneemorris7197 2 жыл бұрын

You guys are the real deal!

@baikamdajel 2 жыл бұрын

You guys are geniuses thank you so much.

@greatgramo 3 жыл бұрын

Thanks for these! I started jogging/walking 2 months ago and noticed that my left hip and right knees hurt and researched on flat feet and saw your videos. Will do the exercises here!

@njay6494 3 жыл бұрын

Stretching before running can reduce that pain I think, because when I used to run all over the place at school, my knees wouldnt hurt at all. My class did stretches and plus I was running a lot, I think my body just got used to it. I never felt any pain. I think you should really and I mean really stretch.

@reinerheiner1148 3 жыл бұрын

Did it help?

@michRobalino 3 жыл бұрын

I currently have a broken toe and watching these exercises make me wince!! But I'll be back to do these once I fully recover :)

@Kellogz91 3 жыл бұрын

Same

@gunsandcommissions 4 жыл бұрын

Some of your best work

@malkaa4287 3 жыл бұрын

I'm happy you made this video in different places the white bed and background so clear it's so easy to see what your doing Also that you marked in red your foot it's great idea 💡now I see clearly what you mean

@piacecilieskjringrud6059 2 жыл бұрын

The first exercise I actually do when brushing my teeth ☺️

@Tenderness53 3 жыл бұрын

Vous êtes fab! Merci, ça m'aide bien !

@grievous5243 4 жыл бұрын

Good to know this!

@palimo3653 3 жыл бұрын

Just watched the other video I’m glad they did an update

@erasetheyears 4 жыл бұрын

Good info guys! I'm 55 and found that bouncing on a rebounder in bare feet has helped dramatically with foot pain! I will give these exercises a go as well.

@mihadmv4015 2 жыл бұрын

Happy to hear , you guys are also like me🙂(Feeling good)

@mercyntloko5645 2 жыл бұрын

This was fun to watch 😄

@dr.harshithahandral9807 4 жыл бұрын

Very nicely explained Sir.love the efforts u make to make us understand. Can u suggest more exercise for flat foot which Even a Osteooarthritis knee Patient can also do ?? !!!!

@CalistheNick01 3 жыл бұрын

You guys are so wholesome man damn

@chrislee7222 4 жыл бұрын

my flat feet have been a problem for a while and have had many doctor visits, but why was this much more comprehensive on how it works than what any of my doctors have told me....-_-

@rosej5029 3 жыл бұрын

KZfaq videos, in general, let alone Bob & Brad, are better than many professions because the video is more comprehensive, explained in layman's terms so anyone can understand the information, and they are succint in that I can fast forward to what is relevant to me.

@joserodriguez-YT 3 жыл бұрын

Time is gold for doctors and their institutions they work for! So they shorten the visit as much as possible, avoiding explanations.

@jakeornot6306 3 жыл бұрын

@@rosej5029 And yet, on the other hand, they don't mind teaching the proper terms, like "posterior tibialis." These are out bodies. By the time we're out of elementary school we should all know the proper terms. (Wouldn't it be more than fair to get all that money back from all those others we've paid money to for nothing).

@janedmunds4218 3 жыл бұрын

The Sam demonstrations are great!!

@sepherinaallard7584 3 жыл бұрын

Eh eh Thanks Brad for quickly explaining the colour bands.. I was like🤔 when Bob was talking… Thanks for necessary information Brad & Bob. 🙏🏾🙏🏾💯💯

@atciitwcat 4 жыл бұрын

Thank you for this my arches feel sore already!

@user-yk9sk7pg6v 3 жыл бұрын

Thank you!

@josephanthony3006 4 жыл бұрын

Thank you B & B for this amazing exercises 😍 due to minor accident my muscles below the knee to feet missed alignment and became weak causing flatness. Hope these exercises help.

@stealthgamer428 3 жыл бұрын

Did it fixed

@guyincognito1985 4 жыл бұрын

I love Bob and Brad 3000.

@AboutCreativity1 4 жыл бұрын

Very good, ´´We must embrace pain and burn it as fuel for our journey. - Kenji Miyazawa´´

@konstantinosbakras6410 4 жыл бұрын

I am a flatfooted and I had a lot of problems with my feet and knees untill I saw your old video about it and now I can work without pain. I can't wait to try the exercises. Many thanks to the best physiotherapists on the internet, in my opinion of course.

@thesilverpen 2 жыл бұрын

Just watched the one about orthotics, this is so me! Pronated big time, hurts me scoliosis and sometimes the hips on left side.

@dm5129 2 жыл бұрын

I researched many of my foot problems tonight, made me super tired now. Lots of time spent on some foot issues. It can be tiring, but if nothing is done a condition will worsen.

@iamfree3781 4 жыл бұрын

Great video

@jodietin11 3 жыл бұрын

Thanks so much!! i am only 21 this year and already facing knee pain from my pronation and flat foot!! It really affects my day to day activities and when i play sports :-( really hope these exercises will help!!

@hhhhh1165 Жыл бұрын

Does it works? I am also 21 years oldvand im really struggling

@victoriaedouard385 Жыл бұрын

any update ?

@ranichalupsky2827 3 жыл бұрын

Thank you ,

@jasondavis1453 3 жыл бұрын

The markings provide a good visual

@ceciyeung4348 3 жыл бұрын

Good exercises for flat feet. Thank you.

@akshayk7250 3 жыл бұрын

This is good stuff

@sgMdS 2 жыл бұрын

I love a KZfaq channel that does not tell me to Like or Subscribe. So I Liked and Subscribed.

@suzanozturk6005 Жыл бұрын

Thanks guys.. Ohh my god! I've been to 3 physios, podiatrists, 4 Drs. I ended up getting Morton's Nuroma, bursitis and tendinitis and haven't been able to walk for over 2 years. 🎇🎆🎈 Thanlyou.

@khyleesikihel3552 4 жыл бұрын

Amazing channel

@manishdhawan21 4 жыл бұрын

Thank you

@miay.anderson3846 Жыл бұрын

thank you!

@justlaugh9723 3 жыл бұрын

Thanks your the best

@lisadicolli6689 2 жыл бұрын

The White Background is EXCELLENT for visability ! Can all the videos be in this white room . Everything is so easily understood . Thanks Guys 🦄You are Awsome

@vasilikisiantikou1433 4 жыл бұрын

Thank you for the content! I would like to ask you do flat feet affect flexibility?

@pamelastewart1274 2 жыл бұрын

Good demo at 8:42 for exercise against wall for foot pronation.

@tomnekuda3818 4 жыл бұрын

Really innovative exercises that a person would not commonly think of many times.

@themovingdance2744 Жыл бұрын

Very informative…it is my knee !

@xiniaxinia7268 2 жыл бұрын

Great video! Thank you. I wore orthopedic shoes for years as a child, but at 51 years old I still have flat feet. I got inserts- customed ones- not a big help. I will be practicing those exercises for sure. Thanks again.!!! Regards from Canada.

@mitza420 2 жыл бұрын

did they help?

@angelathompsonmack3583 2 жыл бұрын

Thank you Guys Im excited. Im soooo flat footed and since i had both knees replaced its been crazy cause im not bowlegged anymore. My knees touch now🤪

@Liz-cmc313 4 жыл бұрын

My flat feet caused my ACL to tear. It's caused so many problems with knees, back, hips.

@jakeornot6306 3 жыл бұрын

And, I'm guessing that none of the doctors you might have seen made these most basic investigations and recommendations. Mine didn't. I'm so very sorry that you suffered a tear.

@emjay2045 3 жыл бұрын

😔

@j.m4a1 3 жыл бұрын

@@jakeornot6306 I’m 16 and I was told by a podiatrist that I had flat feet and hammered toes didn’t even know but now I’m trying to figure out how to help it

@emmajars58 4 жыл бұрын

I am severely flat footed to where at times I can hardly walk and my ankle hurts too when I’m on my feet for a long periods of time. I’m excited to try these!

@NotSoSeriousSam 3 жыл бұрын

Did you find any success

@falahemm8148 Жыл бұрын

@@NotSoSeriousSam how about you

@ehsanpartovi 3 жыл бұрын

you guys are great. Thank you. You saved me

@elizabethkoomson365 3 жыл бұрын

Have u seen improvement pls

@marialupevela2740 3 жыл бұрын

I really liked your video o flat foot exercises, all the demonstrations are very well explained. I plan to do some of these to help my flat foot, Thanks😄 great job!

@BobandBrad 3 жыл бұрын

Glad you like them! Thank you for your kind words!

@hannahlynn8028 2 жыл бұрын

As someone with cerebral palsy with pronated feet, thank you.

@talha62 2 жыл бұрын

Are u cured?

@talha62 2 жыл бұрын

Same issue

@aliciamarana Жыл бұрын

Thank you so much for your free education and information here on KZfaq. It’s so frustrating trying to get answers on my own from our local provider to help my 10 yr old with his pronation. Our Dr just told me to go on Amazon and get him some insoles and to get more active, like to run more. Why would I encourage him to run more on flat feet when it hurts his whole body!? Ugh 😣

@pinkprincesswhee 3 жыл бұрын

Thank you so much for this!! This is soo helpful for my one lower arched foot and upper spine!

@rossb4802 Ай бұрын

Thank you for the info. Definitely prefer the examples without the socks.

@absolutetruthgirl 3 жыл бұрын

I recommend the sketcher memory foam shoe...motion control for $100 cdn. Not attractive, but excellent with my medial arch supports.

@Ke-qv3md Жыл бұрын

I have pttd and am trying to do exercises. I can't even lift my right foot off the floor it is do weak. But trying to do heel raises and tippy ties I am getting stronger. Good to know this will take a while

@zainalam5855 2 жыл бұрын

3 exercises 1. 7:00 2. 9:00 3. 10:00

@gaminghall-xr7mw 3 жыл бұрын

Could you do a series of exercises for people with flat feet and nerve damage and drop foot? Those with both can’t do all theses exercises.

@robk9330 2 жыл бұрын

I was recently told that my flat feet are the underlying cause of my clicking hips and knees, tinnitus, jaw pain that I've had for 4 years. I get clicking throughout my body all the way up to my skull. I've changed my trainers to Asics so we'll see what happens from here. I have my next physio appointment soon.

@susannechakan4939 3 жыл бұрын

I am doing the clams now in PT without the band. It is way too painful for me to lay on the left side though. so right now I am just doing them on the right side with a small towel between my feet

@dreamqueen317 4 жыл бұрын

Center of the foot pain! What is it what do you do for it?

@kellyhunte9668 3 жыл бұрын

I'm 60 , and flat footed all my life . Will these exercises help now? Don't have any knee or hip problems

@elisabethcasale6642 3 жыл бұрын

My flat feet are genetic. I know they have affected my hips and knees, knock knees, etc runs in the family also. I’ll do as much as I can to remedy it....I had a hip replacement a few years ago. Surprising that no surgeon or other doctors that I’ve seen over the years, chiro, PTs, has ever mentioned it.....