3 Critical Exercises for Pronated, Flat Feet (Causing Foot & Leg Pain?)

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"Famous" Physical Therapists Bob Schrupp and Brad Heineck present
3 Critical Exercises for Pronated, Flat Feet (Causing Foot & Leg Pain?)
ALERT: If you have been looking for a way to attach your exercise band or exercise tubing to the wall- Bob and Brad have invented it.
You can see it on the wall of this video and it is used to do one of the exercises. It is sold in packs of three. The Wall Anchor is available on Amazon
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Our Website: www.bobandbrad.com/
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Brad’s Book “Martial Arts Manual: For Stretching, Strengthening, Prevention, and Treatment of Common Injuries” is also available on Kindle. www.amazon.com/Martial-Arts-M...
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Опубликовано:

21 янв 2018

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Комментарии : 536

@arckocsog253 6 лет назад

The exercise starts at 7:10.

@insightfultvtalk8912 6 лет назад

Thanks

@DanielRamirez-lf7bx 6 лет назад

Thanks

@peppertalks6948 6 лет назад

Thanks

@andrewvaldez6658 6 лет назад

enjoyed every minute of it and listening to them interact added to their credibility.

@tamiabowers9805 5 лет назад

Thanks fam

@vikkipakki 3 года назад

I somehow feel they are a bunch of 20 years old trapped inside a 60 years old body

@meller13 2 года назад

Hahahaha 😆🤣

@FriendlyKarma 2 года назад

@logostown6472 2 года назад

Especially now uh days

@Nowmepersonally 2 года назад

@kellyboltonjonathan3386 Год назад

That's how aging feels, it sucks

@docteurshepherd 5 лет назад

That’s so weird, I’m flat footed and I’ve done that first exercise for years without even knowing it was an exercise. I just started doing it sometimes when my feet hurt because it felt good

@thedonleeboy 3 года назад

Same, but more so rolling on to my outer ankles to alleviate pressure and pain of the lack of my arch and less of kind of flexing that arch and keeping the outer portion of my foot planted.. Their method makes a big difference

@MiniNinja258 2 года назад

Yeah learned to do that when I went to physical therapy to treat my shin splints

@lillyy3470 2 года назад

Same😢

@framerenderstudio 2 года назад

Same here ^_^

@Jagsjshsksbsnaksjdlj 2 года назад

Was it just me, or didn't being flatfooted, seem like having to wear glasses, or having asthma? Just something you were born with? But according to these guys, hell i just feel lazy or some shit..

@JJ-zq6hb 6 лет назад

Good video but can't see too much with the black socks.

@cpal2009 5 лет назад

Jawann Jeffersom ... agree. He should take his socks off the

@ktkee7161 4 года назад

@@cpal2009 Would also cater for the foot fetish market, so double the audience. #alwaysthinking

@BeachBoy8997 4 года назад

Probably didn't clean the toe nails

@biddibee3526 4 года назад

Was just noticing that

@cbtl 4 года назад

@@ktkee7161 fuckin hell mate

@opinetree 4 года назад

Bob and Brad The tallest and shortest Physical therapists On the internet 😂❤ Thanks for the content you guys!

@kierrabee 6 лет назад

You guys are heaven sent. The information you give is just incredible

@prplehaze8442 3 года назад

Did it work for you?

@ladiesman711 2 года назад

Yea did these work ?

@ginagray8040 2 года назад

They have an exercise for everything.

@docteurshepherd 5 лет назад

“My wife gets excited too when watching these videos” “I bet she does”

@narousser774 4 года назад

Lol that one tickled me too😂

@WanderingVeteran 4 года назад

🤔 😂

@princeekeson12 4 года назад

😂

@kareyleah 6 лет назад

Thanks for this. I have flat feet and watched first my grandmother, now my mother gradually lose their mobility as their knees twisted in. I realised I needed exercises to counteract it, not just amelioration of occasional extreme pain symptoms, so asked my physiotherapist for some. The exercises he gave me stretched muscles and ligaments that were shrinking but not ones like yours that strengthen and tighten the ones that are weakening. Your exercises remind me of the Chi Gong walking exercise in Tai Chi, which I have been trying to remember to do as I walk around.

@r.anthony8685 3 года назад

Hello. I would like to ask you a question. My physician has given me excersises very similar to those of SportsInjuryPhysio, but my physical therapist demonstrated a set of 3 different ex. using a coloured band, which are to be done much more frequently than the former ones. Based on your experience, do you think that one kind can be considered better than the other? Thank you.

@karlannharms 2 года назад

that’s so scary. i have flat feet which has affected my knees and i feel so scared about down the line 😔😔

@Bettyboop991 3 года назад

Thankyou soooo much!! I have been suffering since Jan. Saw a general practitioner who referred me to a podiatrist who immediately told me get inserts and certain shoes. Did it and my foot is worse!! Went to my chiropractor this past week and he told me my arch is completely fallen in that foot! Adjusted it, taped it and gave me some exercises. Tonight I found your video. I threw out my inserts and began the exercises. Already I can feel a difference!!

@stock_croc1182 4 года назад

There’s a lot of people out there that don’t know this is what they need. I appreciate the sharing of your knowledge

@kimobrien5523 Год назад

Im a retired physical therapist. I just wanted to add 2 additional exercises that I did with my patients--"doming" where you lift your arch, keeping toes relaxed, and "toe push ups" to get proper ROM in the big toe, as well as being a great exercise for the intrinsics!

@GouriGarge 6 лет назад

Thank you so much Dr. U both are simply great. Doing excellent job my making such Videos free of cost🤗🤗🤗🤗🤗🤗god bless you both

@Icycold96 5 лет назад

Thank you guys!!! Always helping people, appreciate it a lot

@motzoh 5 лет назад

The Bert and Ernie of PT! I love it. I found the that 1st exercise begins at about 6:58. I would prefer a sockless view as well.

@fortysahinn 5 лет назад

Thanks

@mariabarnes9197 6 лет назад

Been waiting and looking for arch exercises for years. Thank you for this video!

@hammerdot7786 6 лет назад

The thing people have been searching crazily. Thanks a lot guys.

@lidiafetfatzes285 2 года назад

I love you guys... Flat foot here... When I was working as a customer service rep for a health insurance, I referred you guys to my customer, because people couldn't afford to go to chiropractor. Thank you for what you do, May God bless you...

@reyhasanov7662 4 года назад

9:35 "Yeah I bet you she does" Something about the way he said it made me giggle

@NK-kj5ms 5 лет назад

Thank you alot! that sounds helpful and I liked your explaining about the chain!

@pathofthezebra 3 года назад

so interesting, currently recovering from a broken bone in my frontal part of my foot, I am currently consulting a physiotherapist, but when I see his video (and just watched another one) then I think these two videos so far have helped me more than the visits to the physiotherapist.

@sl2608 Год назад

Motion control shoes made a huge difference in my pain level and my life. After more than a year of suffering lateral foot pain so bad I could hardly walk (collapsed arches, achilles tendonitis, peroneal tendonitis) -- and getting no help from podiatrists, no help from wearing good stability shoes and good arch supports, my pain continued, getting worse as the day went on each day. I thought I was on my way to being disabled. Finally, I decided to try a motion control shoe (New Balance 928v3) with my Powerstep insoles. The FIRST day, as the day progressed I kept waiting for the pain to start. IT NEVER DID. To test this I put on my former New Balance stability shoes (990v5) for a few hours and ran some errands. The pain returned. Got home, took them off and put the 928 Motion Control shoes back on. NO PAIN. For me, after a year of intense daily suffering, this is a MIRACLE.

@chrissansonetti3515 4 года назад

Great exercises! Thank you.

@wendy4ronpaul 5 лет назад

Remove the black socks.. would be able to see more.. very informative..👍

@Tigers529 4 года назад

wendy4ronpaul agree seems like a no brainer.

@gwenrichard7507 3 года назад

Pervert

@sarahnemmers2152 2 года назад

Thank you, love watching you guys

@gowthamk5806 6 лет назад

Great advice, thanks for the video.

@adamwragg12 3 года назад

Best video I have seen on this subject, thanks guys!

@lythalmind 4 года назад

I appreciate you guys work. 👍

@macmedic892 6 лет назад

Couldn’t have posted at a better time! After 2-3 months of MTPJ pain, I saw a podiatrist last week: dx with a bunion, flexible flat foot, and hallux limitus. Got a cortisone shot and Rx for Voltaren, follow up in 2 months. I’ll be sure to do these and the movements in your other video for the big toe.

@seansmyth853 4 года назад

Very informative. Thanks!

@dorothydegroot Год назад

Just what I need to do. Thank you for the excellent explanation!

@emmaperez748 6 лет назад

Very informative and helpful

@coolcube1000 13 дней назад

I tried the 3 exercises and already felt the strengthening of the inside arch. So helpful - thank you!

@aviel3361 4 года назад

Great exercises. Thank you!!!

@creatureris 6 лет назад

Thanks guys!

@terrivejvoda7442 Год назад

I am so excited about starting these exercises! both my feet are VERY Flat and it is causing issues with my knees and hips! thank you both!

@christinesuriati3130 4 года назад

I enjoy this so much! thank you guys!!

@mykeyloves 3 года назад

Thanks Guys. Great info here.

@SkyeGenaroAuthor 2 года назад

Great info!!

@JuiceAlmightyJr 4 года назад

This sounds like what I have, thank you guys.

@aprilm.wemigwans-mezimegwa541 3 года назад

Thank you so much thank you your valuable information/ knowledge is golden.

@ResurrectionCampus 3 года назад

Thanks for this video!

@vwcamperinteriors 3 года назад

First it was my rotated cuf now it's my flat feet working on fitting out vans in small spaces is a nigh mare these videos are a godsend helped my joints out a lot

@wowpets9457 3 года назад

You guys give very good information

@heyyyjas 3 года назад

I absolutely love your videos! I wish you guys were making these when I was in high school. I suffered from bunions at a young age of 9 and have had surgeries as soon as high school. Had I know all of this I would have approached them differently. Nonetheless, I’ll try this to prevent reoccurrence.

@mamabearthrives7815 6 лет назад

It's hard to keep my balance at times when I train in Brazilian Jiu-Jitsu :( so thank you for the exercises! I will make it part of my daily routine :)

@Jay-ql4gp 5 лет назад

I really needed this. I have dimples in my kneecaps. It would be nice to have two days off in a row at work too.

@BobandBrad 5 лет назад

Hope it helps!

@BubblyBeauty 2 года назад

Thank you so much! I've struggled all my life with flat feet (runs in the family). The pain stops me from doing so much but mostly exercise! Now i can incorporated these everyday and work towards pain-free ! 😄

@abubaytnighan6480 2 года назад

Did the exercises relieve pain?

@masonmartin9155 6 лет назад

Hey guys, thanks for all you do. I have flat feet and plantar fasciitis so bad that it caused me to miss work today. I'm really hoping these exercises help me.

@vinceambion285 3 года назад

These are smart exercises for pronated feet. Thanks Bob and Brad!

@youtuber2705 2 года назад

Thankyu sir I started this 8-9 months ago and after my beleive and hard work.I correct it successfully.Again thank yu sirr

@funkymonkeyofficialchannel6182 4 года назад

Thanks doc this helped a lot

@strawburybounce 5 лет назад

I did the last exercise on the stairs (hold the railing!) and found that if i tightened my glute, it REALLY gave a nice burn in my ankle and calf. If you have a posterior tilt (ass sticks out), tightening your glute really keeps your body in line and for some reason helps to target the arch and ankles really well for all types of exercise

@therealchaydizzle 2 года назад

ass sticks out is anterior tilt if i’m not mistaken

@TheFreakyVibes Год назад

that last exercise was so nice but painful but a nice relief afterwards. i have osteochondritis in my ankle and flat fleet so im going to be doing these exercises on a regular for sure!

@nero.unleashed 3 года назад

Thank you so much

@valariegrace81der85 5 лет назад

I've been pretty much doing all these exercises without even realizing it. It always gives me some relief and feels good lol. I guess I'll keep doing them 😄

@swupwa 4 года назад

Update please.

@man_of_joy 4 года назад

I too

@alottedboss1565 4 года назад

Do these excersises cure flat feet

@enasmancia4741 6 лет назад

Thanks Brother

@alohajmm 5 лет назад

Helpful videos as I have a (one) fallen arch and sore knee and hip. I think I’d like more descriptions regarding where I should feel the stress in my foot and what I should be feeling. My man tells me to do little exercises and I often put the stress in the wrong places. Lol.

@dorasegall8645 3 года назад

Thanks for fixing me feet, you guys are my real dads.

@prplehaze8442 3 года назад

Oh, it worked?

@stevocanuck 4 года назад

thank you gentlemen

@Abhisheksharma-ev7kf 3 года назад

very informative

@AV57 3 года назад

I have so many foot problems after decades of standing on my feet at work and being unable to afford to go to a physical therapist to correct them. My flat feet cause me to walk funny, which causes chronic ankle pain. I recently started wearing some XERO shoes, which feel like you’re not wearing any shoes at all. It’s pretty much alleviated the ankle pain, but I’ve started walking more knock-kneed than ever with them and the muscles on top of my feet have been badly strained (maybe even torn). So, pushing off or building any strength in my feet with this injury is almost impossible. I tried putting my old shoes back on and after one shift I had to crawl from my car to my front door, because my old ankle injury flared back up. At this point, I’d rather have a prosthetic limb than these feet.

@justclips6900 4 года назад

I’m 19 and I’ve had flat feet pretty much since i got to America when i was 8 from my African country.I’m really liking this video in think its going to be my favorite one on how to work against flat feet.

@Mama90210 4 года назад

Thank you guys! These exercises have made a huge difference for me! I have learned lot from watching you guys, so I take care of my feet better by walking properly, wearing the right shoes and following your exercises regularly. Thank you so much!

@beniubukowski6948 4 года назад

Have you heard about HyProCure implants?

@biffdanielson2820 2 года назад

Orthotics helped me a lot

@maxkrug2000 2 года назад

Sure!

@grandmashousebandb Год назад

Thanks. I'm doing these alone with you and I'm going to try to remember to do them. I am slightly not need and my legs spending as you said and my knees and my hips give me a lot of trouble I was not considered flat feet at the foot store I went to almost flat feet but I cannot get even one finger under the arch of my foot at the edge. A friend follows you guys mainly for entertainment but she sent me your flat foot one and now I'm watching lots of your videos and sharing them.

@degz1s 4 года назад

holy crap.... thank you so much Bob thank you so much Brad i just did about 30 reps or until i went weak in that foot then switch by the time i got back to my starting foot it felt really strong guys i feel confident about fixing and shaping myself seriously thank you i was gnna buy an insole and leave it at that but youre absolute right about going weak it makes aboslute sensewhat im saying is... Thanks guys for helping me find the gears to put myself in and go!

@beastbawa3726 3 года назад

Thanks from India its work

@tejpratap4473 4 года назад

love you.. Thanks.

@SixJana 4 года назад

thank you!

@nunyabiness5743 2 года назад

I also started a stretch today for my Achilles and instead of pressing my toes against the wall, I focused on just my big toe & let the others hang behind so that the posture was correct. Wow what a difference it made!!

@sticksbass 4 года назад

i think i really need to do these; thanks

@B.Christine_W222 6 лет назад

I have flat feet and knocked knees so my hips, back, and knees are all reaping the consequences of that combination. I have plantar fasciitis too

@B.Christine_W222 6 лет назад

But it's genetics so I can't change my knock knees😩😩😩😩😩

@noemi2007 6 лет назад

B. Christine Same here. And my feet always hurt so much. Smh.

@skyecannieho9360 6 лет назад

B. Christin一

@marlenekerrmarlene1259 6 лет назад

had plantar fasciitis for 2 yrs too terrible- my help was keeping it taped and new insoles-good luck m,k

@fgfgdftgfg 6 лет назад

You CAN change it don't give up!!! I have all the problems you mentioned and anterior tilt, i watched functionalpatters videos and it has helped a LOT! I've started getting an arch on my otherwise totally flat feet. I encourage you to do the same His channel 👇🏾 Functionalpatterns It takes time but it IS possible.

@johnatyoutube Год назад

The barefoot movement is in direct opposition to these kinds of shoes. It is focused on building foot, leg, and hip strength through natural unsupported movement and balancing. And minimal shoes with thin flat soles that don't tilt your foot forward, that allow your feet to feel the ground, and wide toe box that allows your toes to splay as they're naturally meant to do to help your balance and pushoff. It takes some time to get used to them, but I wouldn't wear anything else anymore. I'm fighting back long standing over pronation and bunions from years of unhealthy shoes and it's working. I can balance on one foot now and even run walk and run short distances in my bare feet.

@VKumar-zy1rb 4 года назад

Bob and Brad the two most famous physiotherapist on the internet

@rainyday7517 4 года назад

I have some sort of injury in this area. I haven't been able to correct it in a year. I've been avoiding all these motions in fear of pain. I am going to try these. I feel I've pulled a muscle on the inside of my calf and I can feel it all the way into my arch. Thanks for the video!

@huntersoutherland2614 2 года назад

Is it feeling better or are you still dealing with it?

@hydratheorganism9639 4 года назад

I have light arch and did not acknowledge that I was having somewhat flat feet. I have always had some pain and numbness in my foot arches. And at the end of everyday, I must give myself an “arch massage” or have someone do it for me or else it feels intolerable to just stand up. Thank you for introducing these exercises. I had been unconsciously doing them because I thought my feet feels great after, but then I told myself to stop, thinking it’s probably harmful to do so. Now these are a part of my daily routine and I never felt better moving around on my feet.

@TheBenJiles 5 лет назад

I gave this video a like just for the sick intro.

@brendajackson2818 6 лет назад

I love you both and your advise! I have scoliosis and osteoporosis and have been working all your tips on posture for a couple months now. Plus yoga twice a week. Since starting these posture corrections I've been having sharp pains/spasms, left side midback below scapula. Any suggestions as to relieving this? Thanks again for ALL your help on your site!! Brenda

@peterlampropoulos3505 3 года назад

This is a cure! Excellent information guys. Thanks

@OGARYTV 5 лет назад

Sure!!!

@sheilam1130 6 лет назад

Would you please do a video on pelvic floor exercise or kegel therapy?

@reedstev 3 года назад

ty sir

@Taylor-wt9zv 5 лет назад

9:26 lol I love you guys

@BobandBrad 5 лет назад

So kind of you to say! :)

@BarbaraBurgesspsychic 5 лет назад

Excellent thank you - helps with my feet problems and shin splints - I used to get shin splints running and now I get them walking. I have a Border Collie and I like to walk miles with her but feet hurt and is getting worse. Thanks for this will work on it. Great video. Would have liked to see the chap with no socks on next time as easier to see. - thanks

@redneckmemes594 Год назад

and did it help??

@xochitlfregoso3260 2 года назад

I’ve struggled with collapsed arches my whole life then I broke my ankle in my early 20s and that really set me back. These videos have been so helpful

@morganbate7855 2 года назад

You guys bickering is hilarious love it

@johnnylaredo324 6 лет назад

I will start wearing arch supports , I have pain in all those area you guys mention thanks

@BexfromTexas 5 лет назад

Strengthen the muscles 1st. Arch supports just weaken your arches further. I know from experience

@princeekeson12 4 года назад

Would you guys recommend doing those supination exercises with calf raises in the gym? 🦶🤔 Great stuff by the way. Thanks!!!👏👍

@akeleven 6 лет назад

Need to do this with vertical stripe socks so we can see the heel motion

@frann6721 3 года назад

14 year old son is overpronated, my son had orthopedic shoes with rigid insoles and it did not improve, I will do my best to do these exercises, I hope it will help him.

@iamcemani 3 года назад

Dude I’m 27 and since was 15 I was told by my coach that I was flat footed. I didn’t know you can change that! I thought it was permanent

@austinytb7501 3 года назад

Have the exercises worked

@KS-zc4jn 2 года назад

I would as also like to know if the exersizes worked for you (if you did them).

@klaudialacayo2333 6 лет назад

Helpful video! So 15 reps per exercise should be done. How many times per week would you both recommend? And when do you start to see the difference more or less?

@joshrayborn1418 3 года назад

I have been trying so hard to find a exercise I could do to strengthen my ankle because my flat feet cause my ankle to curve inward on itself and causes pain and is starting to make it hurt alot walking.so thanks for the Info much appreciated.

@clairehamilton485 3 года назад

I have the knees turned inward problem, flat feet and have developed chronic medical tibial stress type pain caused by post tib tendon problems. Really hoping I can reverse some of the damage with the arch exercises.

@SassySkaters Год назад

Im an adult figure skater struggling to get onto outside edges on my blades do to over-pronation. I have goals...so I look forward to trying these and letting y'all know if they work. #adultfigureskating

@Brandon.manga. 3 года назад

These guys pick up game must be off the charts!

@mahmoudashour1135 3 года назад

سبحانك اللهم و بحمدك لا إله إلا أنت أستغفرك و أتوب إليك

@houndmother740 2 года назад

I need this, I've been flat-footed for years. Probably from jumping up and down for hours in aerobic classes during the '80s. My theory.

@silasnew15 4 года назад

awesome intro song!

@BobandBrad 4 года назад

Thank you! :)

@beniubukowski6948 4 года назад

@@BobandBrad Very please to answer this!! Have you heard about HyProCure implants? They seem to help a lot. They restore the correct shape of the foot. What do you think about it?

@beniubukowski6948 4 года назад

@@BobandBrad ???