Topic: Correcting Flat Feet

[Leland]

I've been suffering from shin splints since I started training, and before that, I really wasn't very physically active at all. For 4 months I've suffered from them, and I've only trained for 5!

So finally I went to a sports doctor this morning. The diagnosis was simple. I had flat feet. Overpronation. The treatment, get supportive shoes and insoles, rest, ice, the usual shin splints treatment.

I have basically read all the advice about flat feet, shin splints and shoe sitting on this site, and I agree with the idea that one should strengthen the foot and correct the arch, rather then rely on orthotics for the rest of one's life, so now, I'm beginning the quest the correct my flat feet! However, now, still suffering from shins splints, I have some very important questions on how to go about doing this..

1) Obviously feet strengthening exercises are important, so far I've been doing this:
30-50 heel raise (outward, like I learned in a video)
30 toe raise against wall (slow)
30 toe raise against wall (fast)
30 forceful ankle rotations on each feet (clockwise)
30 forceful ankle rotations on each feet (counterclockwise)
Standing calf stretch, hold for 30 seconds, 3 sets each leg.

I'm thinking once my shin splints get better, I'm gonna start seriously barefoot running and rail balance.

Are these exercises good for my purpose? Any better ways?

2) Orthotics. I understand that I shouldn't rely on them much, but is it okay to use them to start parkour training after my shins heal? I really want to continue training, but if I just train in my tigers then I'm sure my shins will be problematic again. Should I wear them when I'm out WHILE doing the exercises above and slowly wean them off? Or should I just avoid them completely (except maybe when training?)

3) Postural insoles. Where can I find those? Are they necessary to correct flat feet? Or are they just a nice addition that helps?

I feel my feet are much stronger then before I started parkour, does this mean i'm on the right track, or is it possible to have strong feet that are flat at the same time?

I know this is a lot of questions, but I really want to fix this!

[Dan Elric]

Go barefoot.

[Jordan Davis]

i agree with Dan, i use FiveFingers ALL the time.  Do ur exercises still, but when u train, do it barefoot. Great strengthening exercise and they'll rid your splints.  NO insoles EVER in ur case. It sounds like there not causing u bad pain so there not necessary.  Going barefoot can better posture as well, so i wouldn'tworry abt the postural insoles either.

[Leland]

They actually are causing me bad pain. I have had on and off shin splints since forever, and I can't even train right now in my condition. I understand that barefoot is good, and that's what I'm aiming to do, but I don't think I can start training barefoot for hours immediately right?

[Dan Elric]

They actually are causing me bad pain. I have had on and off shin splints since forever, and I can't even train right now in my condition. I understand that barefoot is good, and that's what I'm aiming to do, but I don't think I can start training barefoot for hours immediately right?

If you have shinsplints you're overtraining anyway.  Go walk around barefoot, do upperbody/core strengthening.

http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/
http://www.eatmoveimprove.com/2010/3/the-fundamentals-of-bodyweight-strength-training/

[Leland]

If I have shin splints because of foot problems, then I'm not necessarily over training am I? (at least for parts other then my shins)

I've read those 2 articles. The question is, how do I correct shoes have done to my feet? I'm looking for more specific advice here.

[Jordan Davis]

does the pain reside in ur splints or the arches of the feet?
shin splints can be one of two things.overtrainining and mistraining.
Barefooting does take time to get into. SO, go slow barefooting. Do ur exercises for ur feet. Jog barefoot for a few hundred yards and build up. Do upper body as normal.

The only way to reverse the shod effect, it's to go unshod, All the time

[Leland]

Just walked back from class barefooted Felt really good. But at some point pebbles were a bit of a problem. People stared though.. when they notice. Feels great! Gonna start try jogging when my shins are better!

Yea, to be honest after looking at the volume I trained, I doubt I overtrained, cause I get frustrated that I can't train more cause of my damn shins!

[KC Parsons]

bwahhhhhhhhhh
http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/

[Leland]

after walking to class barefoot for 2 days, I realize it's IMPOSSIBLE to overpronate with bare feet.

[Steven Low]

All the corrective exercises you need are in shoes, sitting, etc.

I would suggest buying some sand and walking around it in too.

Get some VFFs and go barefoot. If there's too much pain work your way in slowly.

YOu don't need orthotics in most cases

[Rafe]

You may not be able to correct your flat feet in the sense of rebuilding the arch if the bone has remodeled this does not mean that you have to use orthotics. One of our best students has flat feet the only thing that has stopped him from getting shin splints is training in vibram five fingers. Highly cushioned support shoes actually cause over pronation a barefoot will pronate around 6 degrees in high cushioned shoe that number is 20 degrees which is terrible for you.

[Leland]

I notice much more pronation even in fairly thin shoes (tigers 81). Just ordered my VFFs online, will update on whether this solves my shins so I can train properly.

[Jordan Davis]

yeah, with barefoot you shouldn't pronate hardly at all. although a slight pronation may exist. make sure and start slow or you could get hurt. walk then brief run then walk again. stuff like that. even in VFFs.

[Macgyver 0.]

I have flat feet. I was made the special foot arch things, and if I dont wear them it hurts like crap. not only that but I was told it will develop problems later on. I would like to find a way to get close to barefoot but still have arch support.

[Jordan Davis]

can u do some barefoot exercises without pain? lateral stuff, jogging, balance, etc.  If pain still exists then idk if ur supposed to continue. Steven or Chris will have to answer about thepain thing.

[Macgyver 0.]

the pain generally starts after long periods of walking. like hours. I dont know how it would work with high jumps and all that pressure on the feet....

[Steven Low]

the pain generally starts after long periods of walking. like hours. I dont know how it would work with high jumps and all that pressure on the feet....

http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/

[Austin"Yoshi"]

Bro be glad you dont have my feet, my feet are so flat footed that my arch does stay flat it actually goes AWAY form my foot.

[spappas]

Here are some exercises from a running website that are supposed to prevent shinsplints, knee problems, and strengthen the feet. I hope it helps.

http://runnersworld.com/article/0,7120,s6-241-285--13676-0,00.html