Feet arching inwards

Discussion in 'Ask the Docs' started by tjvkooten, Oct 23, 2017.

  1. tjvkooten

    tjvkooten Barefooters

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    I had flat feet, and this summer i started walking barefoot/minimalist hoping to cure it, while just that switch worked my feet still arch inwards and improvement seems to have stopped. I believe the problem to be weak ankles (which i was born with) so strenghtening them would probably help, but what kind of exersizes can i do for it.

    They are only arching inwards when weight is put on them, however it is having impact on my knees causing pain if i sit for too long after excersize.

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  2. Backfixer

    Backfixer Barefooters

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    Flat feet and weak ankles often go together. The idea of strengthening the feet through barefoot walking works well for some, but one size does not fit all, especially if you are a severe overpronator. Severe overpronation will stiffen the ankles and affect the hips, causing knee pain. Also, if you are markedly asymmetrical, your core will be affected as well and you are likely having a hard impact on the ground with each step.

    You may try foot drills http://www.backfixer1.com/chiropractic-exercises/foot-drills/. This can help. I would suggest finding a good running professional such as a sports chiropractor who can properly evaluate you and figure out why you are having those symptoms.

    You can also read my book Cheating Mother Nature which explains the body mechanics behind why people hurt which can help as well. It is available on Amazon as a Kindle or in paperback
     
  3. tjvkooten

    tjvkooten Barefooters

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    Thanks for the advice, those foot drills sound like a good idea, do you need to do all of them together or can i scatter them throughout the day?
    Unfortunately a chiropractor is not covered by my insurance, and i can't afford paying it myself, i'll do these foot drills though and see if i notice some improvement.

    I also have the idea to make a mat with all kinds of things to keep my feet busy when i sit, like bands to pull with my toes, a ball and other stuff like that, would that be a good idea?

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  4. Kyrrinstoch

    Kyrrinstoch Barefooters
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    As someone who was previously diagnosed as a *severe* over-pronator, I can attest that spending as much time barefoot, standing while barefoot, and wearing shoes/boots with minimal/no cushioning, in addition to the barefoot running has helped my pronation considerably.

    According to my x-rays, the tendons that help prevent pronation "are too long and attached in the wrong place", and the only way to correct that without shoes and orthotics would be through surgery. As such, the docs had me in prescription orthotics and motion controlled shoes, constant discomfort when on my feet, and being told "you'll always have this problem and will always need this amount of support in your shoes".


    Now - I've not needed those orthotics *at all* for the past 5 years....

    Once I started with Barefoot Running, I also started spending more time being barefoot in general. I also added a height adjustable desk at work, and spend much more time standing (without my shoes) instead of sitting while I work.

    For me - if I can feel the ground or a hard surface like the soles in my boots when I'm standing, I can keep a very subtle/minute bend in my knees. This shifts slightly more of my weight onto my forefoot, keeping the muscles and tendons in my legs and feet under a constant amount of light tension and helping prevent me from pronating. I've been doing this long enough now, that I've trained myself to stand this way pretty much all the time.
     

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