Topic: Correcting Flat Feet

[KC Parsons]

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

IIRC ITBS is actually from too much tightening/strengthening in the abductors, so doing side leg raises may worsen the issue. Don't quote me on that though.

However, doing half squats intentionally to target the quads to fix runners knee is completely whacked.

The others seemed pretty solid for what it's worth

[Steven Low]

Really... these are the only two articles you need for most of the lower body stuff.

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

http://www.eatmoveimprove.com/2010/10/a-firm-foundation-focusing-on-the-feet/

[Patrick Witbrod]

So I searched for a topic like I was supposed to and ended up getting this on. If I get yelled for necro thread then maybe you shouldn't just yell search function.

Anyway I looked a lot of threads about flat foot exercises and especially

http://www.biggerfasterstronger.com/uploads2/08_JanFeb_FlatFeet.pdf
and
http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/

and also a runners world one that I saw somewhere also.

My question is what if I can't lift just my big toe?

I can lift all my toes at once but not just my big toe. Is that a bad thing? I've talked to a few people and about half say they can but they can all name someone else who can't. That muscle is apparently a big part of having proper arches and I can't seem to use it properly.

Any advice? 

[Alec Furtado]

I wouldn't go too fast into barefoot stuff. I haven't really had foot/shin problems but the first time I went out in my Vibrams, I hardly did anything and totally overdid it. Probably less than a mile of hard running (it felt so good!) took me out for almost a week.

Unless it's a race, take it easier than easy, imo. Keeping it to mostly walking doesn't sound like a bad idea if you already have a bunch of difficulties.

[Patrick Witbrod]

I wouldn't go too fast into barefoot stuff. I haven't really had foot/shin problems but the first time I went out in my Vibrams, I hardly did anything and totally overdid it. Probably less than a mile of hard running (it felt so good!) took me out for almost a week.

Unless it's a race, take it easier than easy, imo. Keeping it to mostly walking doesn't sound like a bad idea if you already have a bunch of difficulties.

Thanks for the advice. I'm gonna go to a store to try on some Vibrams once I find them in a store. Until then I'm thinking about these http://www.merrell.com/US/en-US/Product.mvc.aspx/22876M?green=19123643755 because of the reviews.

Anyway that doesn't answer my question about not being able to pick up my toes for the exercises to strengthen my arches.

[Chris Salvato]

So I searched for a topic like I was supposed to and ended up getting this on. If I get yelled for necro thread then maybe you shouldn't just yell search function.

Just FYI, we typically don't yell at people who bring up old threads.  We prefer older threads being hashed out thoroughly as opposed to new threads clogging things up.

Thank you for using the search function.

[Leland]

Just thought I'd update people reading this thread. I'm currently under physical therapy for my shin splints, and I believe I can be in full action (and I mean full) in maybe 1 month. While my feet could have been a problem starting out, I pretty much strengthened everything down from the calf. My problem wasn't at the feet (or it could have been, but i fixed it), but my overly tight calves, hamstrings, and hips, as well as a weak tensor fascia (not sure about the name, but its the muscle on the outside of the hamstrings).

I did stretch my calves since I had this problem, but my incorrect form meant that I didn't really stretch them useful.

In either case barefoot/vibrams running and walking around is great, and probably helped a bunch, but just saying anyone suffering from what I had that there could be possibilities of biomechanical problems that are hard to diagnose by yourself.

[Steven Low]

So I searched for a topic like I was supposed to and ended up getting this on. If I get yelled for necro thread then maybe you shouldn't just yell search function.

Anyway I looked a lot of threads about flat foot exercises and especially

http://www.biggerfasterstronger.com/uploads2/08_JanFeb_FlatFeet.pdf
and
http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/

and also a runners world one that I saw somewhere also.

My question is what if I can't lift just my big toe?

I can lift all my toes at once but not just my big toe. Is that a bad thing? I've talked to a few people and about half say they can but they can all name someone else who can't. That muscle is apparently a big part of having proper arches and I can't seem to use it properly.

Any advice? 

extensor hallucis longus?

that muscle is not involved with maintaining the integrity of the arch of the foot?

[Patrick Witbrod]

Well Steven I believe you but the article on bigger faster stronger that one of the Mods posted said to lift up just the big toe while standing on one just that foot and the rotate the leg that is up twords that foot. It said that would help strengthen the Arch.   

[Steven Low]

Well Steven I believe you but the article on bigger faster stronger that one of the Mods posted said to lift up just the big toe while standing on one just that foot and the rotate the leg that is up twords that foot. It said that would help strengthen the Arch.   

Uhhh? Need a vid?

There's other ways to strengthen the feet that are easier to do.

Go walk in a sandbox for example

[Patrick Witbrod]

Yeah. I'm doing other things. I'm gonna buy vibrams this week to do some barefoot walking and then running. I really want to fix this.