Formerly flat feet arching inwards

[tjvkooten]

So starting to walk barefoot and minimalist did wonders for my flat feet after a few days of barefoot there was already visible improvement in my feet and my lower back wasn't painful anymore.

However for the last month or so they aren't improving anymore, yet when my feet are on the ground they still arch inwards a little causing my knees to fall inwards a little too which puts more strain on them, causing them to hurt after sitting still for a while afterwards.

If i am focussing on my feet i can prevent this, but when walking with friends talking about stuff that doesn't work, does anyone have tips on correcting my form so that it goes automatically?

I don't go on runs or hikes very often, but wether i run or walk my forefoot hits the ground first, and when running my heels rarely touch the ground.

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[Barefoot TJ]

You need some strengthening exercises for your knees and feet. Perhaps one of our docs in the Ask the Docs forum could tell you.

You should always let your heels touch the ground with every step, just a kiss at least. Otherwise, you could be putting way too much strain on your calfs.

 

[Christian Lemburg]

"If i am focussing on my feet i can prevent this, but when walking with friends talking about stuff that doesn't work, does anyone have tips on correcting my form so that it goes automatically?"

Starting to walk and run barefoot, you are changing existing habits, in order to improve. What you do automatically is your old habits. So you will need to focus, until the new habits are firmly in place. That will take some months.

For proper running form:
- The videos of Dr. Mark Cucuzzella - probably the easiest way to get it. Search for them on youtube.
- Running Technique. Brian Martin. https://www.amazon.de/Running-Technique-English-Brian-Martin-ebook/dp/B005G164RG
- Running with the whole body. Jack Heggie. https://www.amazon.de/Running-Whole-Body-30-Day-Program/dp/1556432267
- Running fast and injury free. Gordon Pirie. Online download available, google it.

For "forefoot first" walking form:
- The videos of Peter Scholten at German barefoot shoe maker Senmotic have good exercises, even if some of them look rather funny, https://www.youtube.com/user/Dubulu0700/videos , search for "Ballengang", in German.
- Dutch runner Wim Lujpers http://www.wiml.at/ has good books on running and walking, notably "Gentle Running" and "Die Heilkraft des Gehens", both in German. Maybe he also has some books in Dutch?
- Stefan Heisel, a German movement coach, has an excellent email coaching program at http://www.ballengang.de/, in German.

In my experience, it is much more difficult to change your way of walking than your way of running. Forefoot running is very intuitive when running barefoot, your feet will give you the feedback, your body has no other option, it will be more or less forced to do the right thing. Forefoot walking is not intuitive for most of us, your body has many other options when walking, depending on walking speed, ground, and your level of energy and focus. So you will need to focus when switching to forefoot walking as your primary gait for walking.

As for how much all of that will help with your arches, the debate is still on. Anecdotal evidence points toward barefoot walking being a big beneficial factor, commonsense also will tell you it can't be bad to move as you are intended to move, but scientific evidence, that is hard to find. There are certainly some case studies, but see here https://www.runresearchjunkie.com/does-barefoot-running-lead-to-a-higher-arch-of-the-foot/ for a more critical point of view.

If you want to implement all these changes in order to cure pain in your arches and lower back, I would recommend to start some more integrated body work practice as well, e.g., Feldenkrais or something similar.

On a totally different, personal level, I can only wholeheartedly recommend to learn "forefoot walking", as it is fun, feels great, and will teach you a lot about you and your body. And you will be able to walk and run very silently ... which can be useful as well ;-) ... just don't expect to learn new habits overnight.

Regards,

Christian