SPFromNY914
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Ok So I want to start off with saying this I was born with hereditary flat feet but thankfully they are flexible. I was and still as athletic all my life but I've always found it hard to do squats without fucking up my form and found it hard to build lower body and calf strength in general. I also sucked at sports like soccer and often got injured hooping. (I'm good at wrestling and boxing tho cause that's what I do mainly) ANYWAYS I realized it was ALL cause of my flat feet. BTW Having flat feet can cause hip,back, and knee pain when older. It can also lead to tendinitis and whole body being out of misalignment. It can also obviously affect posture(which might take an inch max off height) and athletic performance .
BEFORE I Go over how to build and develop ARCHES for flat feet I gotta let y'all know there are 2 types of flat feet.(Doesn't matter how and when you got them btw)
#1.FLEXIBLE FLAT FEET- You can build arches back and strengthen feet without surgery if you have flexible flat feet.
#2-RIGID FLAT FEET- You will need surgery to get arches back unfortunately but it could be worth it if it's causing you pain or you're an athlete.
If you want to know which type of flat feet you have, lift up one foot of yours like you're doing a calf raise, then lift up the other foot's heel only. If you can do a pushup type movement with these positions, you have flexible flat feet, if not you have rigid.
HOW TO STRENGHTEN AND IMPROVE FLAT FEET:
#1. Start with going to your PT or Podiatrist and then requesting an over the counter insole to put inside your shoes. (Don't get custom ones, it's not worth it it's a scam)
#2. Invest in some LIGHTWEIGHT stability or motion control shoes meant for flat feet for everyday use(Don't worry there are still fashionable sneakers/shoes that are good for flat feet)
#3.CONSISTENTLY Do Exercises everyday to improve the muscles in and around your feet to help strengthen the arch
MY Daily EXERCISE ROUTINE IS:
-Heel Raises(While standing with feet shoulder width apart, raise heels off ground as high as possible and then hold for 2 seconds and slowly let down) 2 Sets of 20 Reps
-Toe Yoga(While seated, lift the big toe up while pressing other 4 toes down and also press the big toe down while lifting the other 4 up) Hold for 5 Seconds. 10 Reps on Each foot
-Calf Stretching(Put 2 hands on a wall and extend one leg behind the other with knee straight and toes facing forward. Keeping the back leg straight and HEEL FIRMLY on the ground, gently lean forward with the front leg until feeling a stretch in the calf) Hold for 30 Seconds 5 Reps each leg
-Ball Rolling(Sit down with spine straight and place tennis or golf ball under the balls of your feet and roll with it) 2:30 Each Foot
#4.Run Barefoot or with minimalist shoes on! Running barefoot is known to strengthen the toes and calfs tremendously. Most optimal results on grass or pebble.
#5.Work on fixing OVERALL Body Posture. Work on keeping your shoulders leveled with ears, work on mewing habitually, work on stretching back with heel touches,planks, squeezing your ass. (Fixing overall body posture takes a lot of stress off your feet)
BY Doing these 5 Steps Consistently and following the lifestyle, I GUARANTEE your flat feet will develop arches whether low or high and I also guarantee much better lower body strength and better gains in the GYM
BEFORE I Go over how to build and develop ARCHES for flat feet I gotta let y'all know there are 2 types of flat feet.(Doesn't matter how and when you got them btw)
#1.FLEXIBLE FLAT FEET- You can build arches back and strengthen feet without surgery if you have flexible flat feet.
#2-RIGID FLAT FEET- You will need surgery to get arches back unfortunately but it could be worth it if it's causing you pain or you're an athlete.
If you want to know which type of flat feet you have, lift up one foot of yours like you're doing a calf raise, then lift up the other foot's heel only. If you can do a pushup type movement with these positions, you have flexible flat feet, if not you have rigid.
HOW TO STRENGHTEN AND IMPROVE FLAT FEET:
#1. Start with going to your PT or Podiatrist and then requesting an over the counter insole to put inside your shoes. (Don't get custom ones, it's not worth it it's a scam)
#2. Invest in some LIGHTWEIGHT stability or motion control shoes meant for flat feet for everyday use(Don't worry there are still fashionable sneakers/shoes that are good for flat feet)
#3.CONSISTENTLY Do Exercises everyday to improve the muscles in and around your feet to help strengthen the arch
MY Daily EXERCISE ROUTINE IS:
-Heel Raises(While standing with feet shoulder width apart, raise heels off ground as high as possible and then hold for 2 seconds and slowly let down) 2 Sets of 20 Reps
-Toe Yoga(While seated, lift the big toe up while pressing other 4 toes down and also press the big toe down while lifting the other 4 up) Hold for 5 Seconds. 10 Reps on Each foot
-Calf Stretching(Put 2 hands on a wall and extend one leg behind the other with knee straight and toes facing forward. Keeping the back leg straight and HEEL FIRMLY on the ground, gently lean forward with the front leg until feeling a stretch in the calf) Hold for 30 Seconds 5 Reps each leg
-Ball Rolling(Sit down with spine straight and place tennis or golf ball under the balls of your feet and roll with it) 2:30 Each Foot
#4.Run Barefoot or with minimalist shoes on! Running barefoot is known to strengthen the toes and calfs tremendously. Most optimal results on grass or pebble.
#5.Work on fixing OVERALL Body Posture. Work on keeping your shoulders leveled with ears, work on mewing habitually, work on stretching back with heel touches,planks, squeezing your ass. (Fixing overall body posture takes a lot of stress off your feet)
BY Doing these 5 Steps Consistently and following the lifestyle, I GUARANTEE your flat feet will develop arches whether low or high and I also guarantee much better lower body strength and better gains in the GYM
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