HOW TO FIX: Flat Feet, Plantar Fasciitis, Dropped Arch, and Over-Pronation

🦶🏼Wait, so I can “FIX” flat feet??🦶🏾⁣ ⁣ 🚨Have you ever been told you have flat feet, fallen arches, or even plantar fasciitis? If so, this post is for you. (Scroll to go straight to the exercises)⁣ ⁣ 📚Believe it or not, these diagnosis are not “genetic” and mostly stem from lack of support in the longitudinal arches of the foot… followed by compensations that move up the leg.⁣ We are going to focus on the medial longitudinal arch, which starts on the heel pad and runs along the middle of the foot to the tip of the big toe.⁣ ⁣ 📚A disconnect/misalignment, or supportive weakness in any structures of this arch (bone, ligaments, tendons/muscles) can lead to a change in normal gait pattern. Most commonly, we will see an over-pronated gait pattern (think of the foot rolling inward, collapsing the arch). Common pain patterns stemming from this are: medial meniscus pain from the knee caving in, bursitis at the hip from a constantly internally rotated femur, as well as low back pain from hip drop that also increases stress on the discs and vertebral facets.⁣ ⁣ Alright cool, so how do I fix it? It’s simple.. take back responsibility for your foot health, and train them to return to natural foot function.⁣ ⁣ ✅Perform the exercises below 1-2x per day✅⁣ ⁣ STEP 1️⃣: Roll out the plantar fascia (aponeurosis) for 1-2 min on each side⁣ ⁣ STEP 2️⃣: Spread the toes, keep weight on the ball of your foot, slowly rock back and forth with the focus on stretching the bottom of your toes⁣ ⁣ STEP 3️⃣: Place a band, towel, rope, etc… on your big toe pulling it towards midline… then lift your big toe while pushing the other toes into the floor. Then switch and lift toes 2-5 while you press your big toes into the floor. This will help target neuromuscular dysfunctions⁣ ⁣ STEP 4️⃣: Pull the ball of foot to your heel, aka “Short Foot”. If this is difficult, you can place a quarter under your heel and the base of your big toe and try to pull them together⁣ ⁣ STEP 5️⃣: GET OUTSIDE AND MOVE WITH BARE FEET!!⁣

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