How To Actually Fix Flat Feet

Quick Overview

The best way to fix issues related to flat feet or collapsed arches during loaded exercises like squats and lunges is not by forcing the arch up using techniques like the 'short foot' exercise, but by allowing natural pronation and using heel elevation, which counteracts the forward shift of gravity, making the position feel better for many people.

Key Points: Forcing the arch up during exercises like squats and lunges using techniques such as the 'short foot' is often counterproductive and potentially harmful. People with flat or collapsed arches often compensate by shifting their center of gravity forward, leading to an inability to achieve genuine pronation. The video suggests that heel elevation (using a wedge or ramp) is a more helpful approach than actively forcing the arch up, as it allows the foot to stay relatively flat while achieving a higher position. Heel elevation achieves two key things: it brings the arch into a higher position, and it shifts the center of gravity relatively backward, counteracting the forward lean caused by poor foot mechanics. When using heel elevation, the entire foot should remain flat on the surface, avoiding the big toe being jammed into the ground, which can happen when the arch is forced too high artificially. Genuine pronation involves a subtle twisting of the foot that allows the pinky toe to maintain contact with the ground, which is often lost when people try to force an unnaturally high arch.

Context: The video addresses common issues experienced by individuals with flat feet or collapsed arches, particularly when performing loaded lower body exercises such as squats and lunges. The presenter uses an anatomical model of the foot and ankle to explain the biomechanics involved, contrasting common corrective techniques, like the 'short foot' exercise, with a more advantageous method involving external support.

Detailed Analysis

The presenter argues that many people struggling with flat feet or collapsed arches incorrectly try to fix the issue by forcing their arch higher using exercises like the 'short foot' technique during loaded movements such as squats and lunges. This forced correction is deemed counterproductive and potentially harmful because it doesn't address the root mechanical problem. The core issue is often that the center of gravity is being pushed forward due to the collapsed arch, and when correcting this, people compensate by forcing the arch up and keeping the foot rigid, which prevents genuine pronation. Genuine pronation involves a subtle twisting that allows the pinky toe to maintain ground contact, while forcing the arch up often causes the big toe to become jammed against the ground. The recommended solution is using heel elevation (a wedge or ramp) during exercises like squats or split squats. This elevation brings the arch into a higher position while simultaneously shifting the center of gravity relatively backward, which allows the body to feel much better and move more naturally without forcing the arch structure. The key is to ensure the entire foot remains flat on the elevated surface, rather than jamming the big toe down.