Exercises to increase foot arch and strengthen feet

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z1ggy

Lifer
May 17, 2008
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I have limited access to the medical websites here at work. Essentially, I am suffering from some over pronation on both my feet, but especially my left foot. Any techniques and exercises to decrease this? I suspect this is what ultimately has caused me lower back pain, hip pain, etc. I set up a foot Dr. appointment for next week, but I suspect he will just prescribe me some exercises and perhaps arch support insoles.

From what I've read however, the insoles will only make things worse in the long run, because they wont encourage my feet to get stronger. One thing that seems to be consistent is that walking barefoot will help. Well that's not much of an option here at work, and I do limited walking around my house once I am home.. But when I do I am usually barefoot.
 

MiniDoom

Diamond Member
Jan 5, 2004
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practice rolling and pickup a tennis ball with your foot I hear can work.
 

blackdogdeek

Lifer
Mar 14, 2003
14,453
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Can you get 0 drop or barefoot-like shoes? VivoBarefoot make work-like shoes that supposedly closely mimic being barefoot.

http://www.vivobarefoot.com/us/mens/casual/gobi-leather-mens-2013.html

This way you can strengthen your feet whenever you walk around while not at home as well.

You can also look into POSE running techniques and barefoot running shoes which basically prescribe landing on the forefoot/midfoot with your strides.
 
Mar 22, 2002
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Can you get 0 drop or barefoot-like shoes? VivoBarefoot make work-like shoes that supposedly closely mimic being barefoot.

http://www.vivobarefoot.com/us/mens/casual/gobi-leather-mens-2013.html

This way you can strengthen your feet whenever you walk around while not at home as well.

You can also look into POSE running techniques and barefoot running shoes which basically prescribe landing on the forefoot/midfoot with your strides.

Actually, this may not be a good idea (the zero drop or barefoot shoes). The most common cause of excess pronation is not having enough ankle dorsiflexion. It's a complicated explanation, but pronation has a dorsiflexion component and if you can't get sufficient dorsiflexion from the true ankle joint, you get it from other joints. Having a heel on a shoe essentially gives someone more dorsiflexion ankle ROM. If you use a zero drop shoe, you take away any and all accommodation a person may have to avoid excess pronation. As such, this can worsen symptoms. Depending on what's actually limiting your ankle dorsiflexion (muscle, ligaments, capsule, bone), there are certain stretches you can do, but many times they're not exactly like the usual calf stretch. They're designed to avoid excess pronation. OP, you can do the exercises as much as you want, but if you don't have appropriate ankle ROM, nothing is going to change.
 

z1ggy

Lifer
May 17, 2008
10,004
63
91
Actually, this may not be a good idea (the zero drop or barefoot shoes). The most common cause of excess pronation is not having enough ankle dorsiflexion. It's a complicated explanation, but pronation has a dorsiflexion component and if you can't get sufficient dorsiflexion from the true ankle joint, you get it from other joints. Having a heel on a shoe essentially gives someone more dorsiflexion ankle ROM. If you use a zero drop shoe, you take away any and all accommodation a person may have to avoid excess pronation. As such, this can worsen symptoms. Depending on what's actually limiting your ankle dorsiflexion (muscle, ligaments, capsule, bone), there are certain stretches you can do, but many times they're not exactly like the usual calf stretch. They're designed to avoid excess pronation. OP, you can do the exercises as much as you want, but if you don't have appropriate ankle ROM, nothing is going to change.

Well, I suppose I will see what the Dr. says next week as to what the cause of this is. I thought perhaps it was just a weak arch (as I don't have much of one) and/or weak ankle supporting muscles/ligaments.
 
Mar 22, 2002
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Well, I suppose I will see what the Dr. says next week as to what the cause of this is. I thought perhaps it was just a weak arch (as I don't have much of one) and/or weak ankle supporting muscles/ligaments.

Podiatrists are notoriously bad at treating non-surgical injuries or non-fractures. They will likely suggest expensive orthotics. If you aren't sufficiently pleased with what they give you, ask for a prescription for physical therapy. The PT should do a full assessment of strength, ROM, accessory joint play, coordination, walking/running gait, etc and identify your issues.
 

z1ggy

Lifer
May 17, 2008
10,004
63
91
Podiatrists are notoriously bad at treating non-surgical injuries or non-fractures. They will likely suggest expensive orthotics. If you aren't sufficiently pleased with what they give you, ask for a prescription for physical therapy. The PT should do a full assessment of strength, ROM, accessory joint play, coordination, walking/running gait, etc and identify your issues.

My G/f is a PT. She's the one who told me I have the hyperpronation. She just doesn't have time to really help me right now. Generally b/c she does PT all day... When she's with me the last thing she wants to do is more PT. But yes she told me to go walk in to a PT and get an assessment.

And I agree that the Dr will just likely prescribe me some $500 orthotics or something...Which I don't really want. I might want something for sports stuff (like for roller hockey/ice hockey/running) but otherwise I want to correct this naturally.
 

z1ggy

Lifer
May 17, 2008
10,004
63
91
I immediately thought of the time Jerry was dating the massage therapist and he kept trying to get her to give him a massage.

Exactly!!! She does some stuff for me but generally she jus says, "Go see a PT".

Wtf you are a PT 0_o

Anyway, I really need to get this worked on b/c it probably is what causes my knee/hip/back issues.
 
Mar 22, 2002
10,483
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Exactly!!! She does some stuff for me but generally she jus says, "Go see a PT".

Wtf you are a PT 0_o

Anyway, I really need to get this worked on b/c it probably is what causes my knee/hip/back issues.

Lol, I'm a PT and it's kinda exasperating, especially if you work long days. That doesn't mean I won't help my girlfriend, especially if we're at the gym and she needs cuing to fix her form, do some stretches, etc.
 

z1ggy

Lifer
May 17, 2008
10,004
63
91
Lol, I'm a PT and it's kinda exasperating, especially if you work long days. That doesn't mean I won't help my girlfriend, especially if we're at the gym and she needs cuing to fix her form, do some stretches, etc.

No I understand...It's not a huge deal because she does stuff for me when she can. Plus... she has awesome "hand work" if you catch my drift... ;)

I'll let everybody know what my foot results are but I will likely go get an assessment.
 
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