It’s very annoying being a dancer with flat feet so this video was really helpful! Thank you

After about 5 years of research, what I have experienced and noticed in myself 1) strengthening adductor muscle 2) strengthening the glute medius and minimus 3) hamstring strengthening (especially the medial hamstring) In summary, strengthen the medial rotator muscles, I am sure you will benefit from it.

Tired of having flat feet. I’m doing this every day. I demand change in my life.

I hate my whole body so much. There's so many to rehabilitate. Uneven shoulder, uneven legs, flat feet, bad postures and the likes.

I know alot of people are confused and so am I. Hes explaining how to RE-CREATE the proper footing of your arch. Since the feet are flat with no arch, you keep contact with the ball of your foot and ROLL your ANKLE outwards but keeping as MINIMUM pressure on the toes so they become relaxed as an arch develops (:

You just helped me find one of the reasons of my crappy posture.

Thanks, that really helped me understand more. I used to do the 'death grip' with my toes thinking it would cause my arch (I have one flat foot the other is fine) to shorten but this makes so much more sense and is so much easier than what I was doing.

This is amazing I have just been focusing on all the wrong stable points in my feet since high school soccer....10years ago this literally shifted everything the right way for the first time in my life. Thank you for sharing

I use to be a rock climber and we did these types of exercises to strengthen our feet, I've had flat feet for my entire life and none of these worked to build up my arches.

@Upright Health , should we do this exercise with knees bent (more soleus), or knees straight (more gastrocnemius) ? Thank you for the exercises 😊

I did this for one minute on each foot and I can feel the difference. It makes the outside of my calves burn!

Not seen these exercises before, currently suffering a slightly lowered arch on one foot due to Tib Post tendon disfunction. Will give this a try, thank you 🙏🏼

thanks for explaining how to improve foot function affected by Flat foot Very much appreciated Alan

I'm confused by your introduction of the wood plank. Are we supposed to do it with a wood plank or on the floor like your first demonstration? And you do it first with one foot forward and one back, rather than both feet together like on the plank.

Great video! Thanks 🙏 i needed to see this. Much appreciated

Extremely helpful!! Thank you!!

it’s crazy to think so many people have flat feet. I am 16 and when i was in the 7th grade i couldn’t walk properly without my heel getting a sharp pain on both feet. i couldn’t run a mile without my feet feeling like they were burning. well i went to physical therapy and the sharp pain in my heel went away. they told me i have flat feet and i was confused on what that was. i did exercises for half a year until my feet felt better. now i’m in 11th grade and my feet are hurting again. it’s not as bad but i can’t run for a long time and walking sucks. i stopped doing those exercises because my feet felt better but now it is getting bad again. i don’t know why i am saying this i just feel like people that would read this would probably understand where i’m coming from since you all have similar problems. non of my family understand and it sucks. i barely thought about looking up exercises for me feet and i’m happy that i could help that problem even a little

I've been doing this for over 20 years, never fixed my flat feet, but it does relieve some of the pain I get.

Thanks so much for uploading this super helpful video. Lots of people can’t afford orthotics and it’s exercises like this that can make a huge difference to peoples lives

Thanks for the video! It is really helpful:) I have a question though, is it normal that my feet bones hurt while doing these exercises?

Being a runner with flat feet is the worst and these are gonna help me a lot

Do you recommend doing this before or after a leg workout at the gym like squats, deadlifts or even running?

Excellent explanation. Thanks

Very informative. I'm struggling to keep my toes relaxed because I deadlift and squat alot.

Had Evans Calcaneal Osteotomy Lateral Lengthening maybe 7-8 years ago. Surgeon snipped Achilles Tendon in 3 places thinking it needed to be lengthened. This resulted in having no/extremely atrophied calf muscle. Today I can stand on a plank/stairs with a 75# barbell and do toe raises......muscle still atrophied. Achilles was "overlengthened" and will no longer support calf muscle . Thanks Mr. Surgeon!

Incredible. Thank you so much.

Spectacular explanation

Thank you. Nice one. Will get right to it

I'm so glad I found you

That's a confusing explanation of an excercise.

Thanks from The Netherlands

This exercise helps a lot! I haven’t been able to walk on my feet for more than two weeks. My doctor recommended rest and walking at home running shoes with maximum support on the heel but I was getting worse. Now I found this video and tried it. It worked the first time. I will keep doing it every day for better results but THANK YOU!

Any tips to fix heel raise during squatting? Thank you! :)

I have been doing powerlifting for 7 months now, and I have always had pretty low arch, and even slight overpronation, and somehow I feel that my arch is flattening maybe. Is is helpful to do these excercises on calf raise machine with added weight? And do your calf muscles strength/weakness play a big role on developing overpronation? I´d love to hear best excercises for my feet/calfs to prevent overpronation in my case because I do heavy squats and deadlifts all the time while having low arch (not totally flat though, no knee pain or anything). And my slight overpronation is my biggest concern (I even have had an ankle injury because of that in 2014), and I´d do everyting to prevent it getting worse, and if just possible, even fix them totally and align them back to normal. Thanks.

Thank you so much for this I'm suffering from runner's knee cause of my flat ducky feet!!

A1 Matt.. and Vincent! I discovered this, but you've taken it further. You have more knowledge, and concentration. What I did was: planting my ball of my foot on the floor, I am thinking of it as the bottom of my leg, so my heel isn't taking my weight. Then keeping my hips facing the front wall, I rotate my femur outward. That creates a pulling together of the arch. Seeing has always been your forte, made easy.

Hello, just watched video on Hippy and was made more aware of hip issues. Unfortunately the Healthy Workshop was cancelled due the pandemic. My concerns with my hip is one of doing too much of everything in treating hip pain. Lately I am having aches(hamstrings, knee, calf and heel. Trying to manage pain but getting discouraged but not giving in. Your thoughts would be much appreciated. Maureen P.

This helps thanks , I have this hobby that I put the weight on my one leg while standing... So I'm here now having trouble to dance because of flat foot.

Yikes! I've been doing it wrong all my life! After watching this video, i realized how natural it is to put weight toward the insides of my feet, and to scrunch up my toes. I think I'm flat footed! Could this be the cause of my bunions as well? My feet have always worked okay, they don't hurt, and no doctor ever mentioned them, so this is all new to me.

I'm a Balette dancer and this helped alot, even my bow legs somewhat got better

Thanks so much!

My arch just collapse. So this has been helpful. Thank you

Thanks for all you do!

Good morning! Can you add this closed caption this show because I am dedf and couldn't understand you. Thank you

This has been bothering me for years as a runner it caused me many overly stretched tendons, thank you so much for helping me out!!

Thank you for this

how long to see results like yours? my foot looks like yours used to.

Excellent advise

Thanks for the video Vincent! I felt this right away after 5 slow reps. I was wondering how long does it take to usually see / feel a significant change?

Thanks this helped 👍🏼

Matt Hsu, I have noticed that some of the difficulty I have walking as I train to improve them, is due to bunions, more so on one foot rather than the other. bunion determines the direction of the bid toe, overriding the direction of the rest of the toes. Would you please suggest some exercises to correct the damage a bunion has caused to the foot?

Legendary video

My son who is 10 has flat feet and this helped a lot

Thank you for you video. I know I have to work on my feet, but I also have alot of instability of my pelvis , SI joint dysfunction and hip pain. I get nerve irritation from the waist to my feet. I do not have neuropathy. I need alot of core and back stabilization, but unfortunately, it is very difficult to find the right person. Is there any videos on stabilization of the core, hips and back? My question is do I need to work on my core and back first before focusing on strengthening my feet. I am very frustrated and unhappy with the PT's I have seen, especially when I have to pay are out of pocket. Please give me your opinion.

Coming from a former high school athlete, I should have been tried to fix my flat feet, especially during competitive sports, such as wrestling and football, but I’m 21 now and I’m starting to correct this issue I endured for years 💯.

I injured my ankle when in high school and didn't get it properly rehabilitated. As a result both of my arches collapsed after a few years and I spent years in agony before I found out the cause. Ended up with custom made Insteps and that helped immensely. But I want to be able to walk around the house barefoot for long periods of time and not end up in agony as a result. I started doing this exercise sporadically without knowing the how or why of it this past year. It has helped a little bit I think, but I need to be more consistent with it now I know. I'd like to one day stop wearing my custom made Insteps.

Thanks so much for this video!! I was born with high arches; however, over the years as I spent more and more time at my office desk with little to no exercise, my lumbar discs degenerated and my foot arches dropped! A cascade of other spine changes occurred. I was given the exercise you showed, but not with any explanation!! I was gripping the floor with my toes. I was not countershifting my ankle. I am now doing better generally with my structural issues due to pool therapy and and antigravity machine that takes the weight off my hip joints so I can walk. My foot arches and pronation have not gotten worse but not better either. Your explanation of the proper way to do this exercise is an eye opener!! I started doing it with you. First, seated to see if I was getting it right, then standing. The first time I did it standing, I got several cracks in both my feet. Not painful. Realigning, perhaps? I have a good feeling about this exercise. I will check it out starting from today. Thank you again!!

I've torn the ligaments on the outside of my ankle ( I think it was the ATFL, not sure) at least 2 times. I did the exercise for the first time and during it I felt some stiffness on the outside of that ankle. Now, I feel some kind of relaxation and even tingling on the outsise of my ankle and around the shin bone. Is this supposed to happen?

Man thank you so much !

As someone with flat feet can vouch for arch raises. Doing 100+ raised arch raises in a single try every day before sleep religiously for 15+ years now and all the problems with numbness i had when i was younger (peroneus longus and tibialis anterior both went completely numb after a fast walk, climbing uphill or running for some time so i had to stop whatever i was doing for 5-10 minutes simply to be able to walk again) long disappeared. It doesn't fix your actual feet shape, but strengthening those two muscles with arch raises solved all the numbness and discomfort problems for me. Side effect which, depending on your body type can look weird, is that my calves are way bigger than i would prefer, but being male that's not really an issue.

Should I do these exercises when my foot seems to be injured, with swelling on the inside tendon, right under the ankle bone?

Flat footed here I always end up sprained ankles. Since I'm flat footed then I have psoriatic arthritis now more difficult to recover. I think this best exercise for flat footed individual to avoid problem in the future

I've been wearing barefoot shoes and my arches are the biggest it has ever been. You got to develop ankle muscles which supports and holds the arch.

Nice points doc. Do you think rolling the bottom and top of the foot with a ball could help loosen the foot and toes before doing the exercises?

Thank you Ill try it

I really feel that although these exercises may help, over pronation is a symptom and not the cause of flat feet. From my position my problem has been caused by a week core. The rear muscles then have to work harder, overwork rotating the femur and straining the glutes, hamstrings, calf’s tendon pulling the feet flat causing over pronation of the feet. These muscles are basically compensating for a weak core. I am currently doing activation exercises on my core. Then I will work on glutes, hamstrings and calves which are week and tight. I will throw this idea out. If you were brought up in a dysfunctional home it might not have felt safe to be in your body. So you were not grounded in your core. Hence you may have stooped ( poor posture) causing structural problems and flat feet.

Thank you so much my ankle is broken it’s not normal now

For anyone getting slow results with these, I think walking while holding your ankles out is a lot more effective. In a week I have been able to go from complete flat foot to being able to walk, and even stand on one foot, and keep my arch. This is because I walk a lot everyday, so I am basically always exercising my ankles. With these exercises its just 15 minutes a day of exercises and then proceeding to walk with your ankle pushed in and flat feet everywhere. This creates way slower results. Another thing is that your legs and feet are bound to hurt whilst correcting your flat feet and this is perfectly normal. As your body acclimates, the pain will decrease, so don't give up.

very very very useful video👌👌👌 it worked on my feet. thanks👍👌

Thank you so much

Thanku so much🙏🙏

Thank you.

I was lucky to have raised arches. After having a child, my posture & feet flattened. I absolutely hate this new structure so I will try this as there is not much help out there but foot inserts.

Ok. I will try this.

Hello! I wondered whether these exercised would be helpful if I had flat feet all my life?

I didn't thought that having flat feet is a problem. Both of my foot are flat. 🙂

I'm looking for some shoes with a bigger toe box, since you seem to have similar feet -- what kind of shoes do you recommend for training?

Hey doc i have done my ultrasound done and want to know if its possible to get strong ankle and arch again . The report says For the lateral part Hypoechogenecity with thickening noted at the insertion of posterior tibialis tendon. No evidence of tear noted. No evidence of calcification noted Spring ligament is showing flattening with altered echogenicity in the fat pad of medial arch Deltoid ligament is showing thickening with partial tear at the level of talus ( tibio-talar component) . Tibio-calcaleal component is showing dense calcification. Ganglion cyst noted from talo-navicular joint space extending medially and displacing Posterior tibialis tendon with mild impingement on the Posterior tibial nerve For the medial part Rest of the underlying bones are showing no evidence of cortical breach . Surfaces are irregular with significant osteophytosis and reduced intertarsal joint spaces

How do you maintain the foot tripod while doing exercises that use your feet a lot? Say on treadmills, consciously activating the foot tripod on every fast step is very challenging.

Confused by this exercise

Wow I did the fist two and I felt my ankle, foot, side legcalves, glutes and pelvis - it felt like it's being released and feels more relax. Even my rib cage seem to be adjusting my lower abdomen, shoulders, my lower neck and my occipital area as well can you explain this. I've suffered so long from tight muscles and fatigue for so long and poor posture, weight loss and headaches

How long does this take and how long before it starts hurting (tension)?

My arches were broken from blunt impact, will these exercises work for me?

With key point 1, when I move the achilles outward, my hip externally rotates? Is that normal or am i maybe compensating? Thanks - Feeling great so hopefully doing something!

Thought I was the only one with flat feet 😂😂 Thanks for the video though 😄

Thank you

Do we have to actively adjust our feet posture? Or will it reach a point when we obtain a normal arch without actively creating it?

Just doing 2 exercises I can tell something is happening with my feet, will keep going, hopefully after a few months my feet will be transformed, thank you.

when you say press down on big toe mound same as big toe metatarsal?

Is the "big toe mound" referring to the ball of your foot by the big toe?

Funny, I started doing this exercise at work before finding this videos. I do it WHILE I walk around. I'm a security guard and I've had moderate collapsed arches my entire life, without realizing what kind of damage it's caused. Now that I walk around more I'm noticing the issues. This exercise is AMAZING, especially when walking. My ankles and lower calves are ON FIRE lol.

Will these help my feet my left foot seams to go inwards roll in I think& to have no falling heele pl

I am struggling with my hip pelvis and groin. It sure if it's my foot or herniated disk that I had for a year or labral tear. In the end all can be fixed with mechanics and stretches would you please tell me what to do?

Didn’t even know I could fix this

How thick should the board be that you are stepping up on?

I know body builders with giant calves who have flat feet, you need to bounce the forefoot off the ground like barefoot running or sprinting to get maximum results. Otherwise these are just mostly calve raises.

How do u feel about arch inserts?

Hi! First of all thanks for the video, flat feet are an issue I've had to deal with since my teen years, and I definitely would like to fix this in 2020. I have a question regarding the before/after picture of Vincent's feet : Do your feet now naturally arch this way ? Or do you need to consciously engage your intrinsic and extrinsic foot muscles to achieve that ?

What about correcting your foot shape or walk because of a bone spur on your Achilles tendon.

i have plantar fasciitis, feet are not that flat, got some arch, doing exercises to overcome overpronation, videod myself walking, appeared to be duck walking got the big toes bending toward 2nd toe not extreme yet, so I walk straighter, doing internal hip rotation for that. I hear strengthening arch helps thecollapsing arch which is often culprit for plantar fasciitis, calves dont feel that tight, makes my heel sore to do wall stretches so I use a towel over foot. I know what you are thinking, is there a question somewhere, lo! Yes there is, can you usually correct your walking gait through therapy or are most people with a bad walking gait dealing with a deformity. Foot Doctors I have seen seem anxious to scan your walking gait and sell their custom inserts or cant afford get a shot of cortisone without much of an evaluation, are most problems fixable by therapy, I hear custom inserts are just a band aid and problem comes back.