Doctor Explains Secret Method to Correct Flat Feet

Flat feet is often misunderstood. Contrary to popular belief, having flat feet is okay. Many individuals, including elite athletes like Usain Bolt, have flat feet and perform exceptionally well.

This video by Squat University explains some little-known methods of correcting flat feet. You'll also discover why the focus shouldn't solely be on the height of your arches, but their functionality - correcting flat feet is about enhancing stability and strength.

The Importance of Footwear

Footwear plays a pivotal role in managing flat feet. The type of shoes you wear can significantly impact your foot alignment and overall functionality.

Many modern shoes, particularly those with narrow toe boxes, are detrimental to foot health. These designs force the toes to compress unnaturally, limiting the foot's ability to function correctly.

Narrow shoes are especially problematic for individuals with flat feet because they exacerbate overpronation – the excessive inward rolling of the foot during movement – and reduce the arch's control and stability.

"When toes are smashed together, it's very easy to overpronate and lose control of the arch."

Overpronation strains the foot and surrounding muscles, leading to discomfort, instability and even potential long-term issues like knee and hip pain. However, a simple change in footwear can make a dramatic difference.

Shoes with wide toe boxes, such as barefoot shoes, allow the toes to splay naturally. This natural alignment not only improves foot stability but also enhances the functionality of the arch. By enabling the foot to operate as intended, barefoot shoes help maintain balance and promote a stronger foundation for movement.

Barefoot shoes, such as the Barefoot Drop Zero, are designed to prioritise this natural foot alignment. These shoes feature a wide toe box that accommodates the full spread of the toes, promoting better posture and stabilising the foot without relying on external supports.

Debunking the Need for Orthotics

Orthotics is often considered a go-to solution for flat feet, but their necessity is increasingly questioned. While orthotics can provide temporary relief or structural support, they are not always essential, especially when proper footwear is adopted.

Dr Ray McClanahan, a podiatrist and advocate for natural foot health, explains that restrictive, poorly designed shoes are often the root cause of flat-footed discomfort. Many individuals no longer require orthotics by transitioning to supportive and anatomically appropriate footwear.

"The arch is built to maintain itself when functioning naturally" - Dr Ray

Orthotics, while useful in specific cases, can sometimes act as a crutch that prevents the foot from strengthening. They provide external support to the arch, but this approach needs to address the underlying weakness or lack of functionality.

Instead, focusing on restoring the foot's natural mechanics allows the arch to regain its strength. Barefoot shoes play a crucial role in this process by encouraging proper toe alignment and allowing the arch to function as designed.

Incorporating barefoot shoes like the Barefoot Drop Zero enables you to avoid dependency on orthotics. Their wide toe box design and minimalistic structure foster a natural walking and running posture, enhancing your foot's ability to stabilise itself.

This approach addresses the symptoms of flat feet and strengthens the foot, improving its overall function over time.

Secret Method to Correct Flat Feet

Correcting flat feet goes beyond aesthetic concerns and addresses the functional mechanics of your feet. One of the most effective ways to achieve this is through exercises that strengthen the feet in their natural alignment.

This approach targets the root cause of issues associated with flat feet rather than simply addressing their appearance.

Strengthening with Squats

A foundational exercise for correcting flat feet is the squat. However, its effectiveness lies in proper execution.

Start by firmly rooting your big toe into the ground, acting as a stabilising anchor. Simultaneously, rotate your hips outward, ensuring that your knees align with your toes. This action naturally engages your foot muscles and helps create an active arch.

"Big toe down, open the hips out to the side and the foot naturally moves into an arched position."

This technique strengthens your foot muscles and integrates them with the rest of your lower body. The connection between the hips and feet is crucial for maintaining stability and functionality.

Avoid letting your toes lift off the ground or allowing your arch to collapse, as this undermines the purpose of the exercise. Start with bodyweight squats, paying close attention to form and gradually progress to adding resistance.

Enhancing Strength with Heel Raises

Heel raises are another highly effective exercise for those with flat feet. They target the arch and calf muscles, often weak in individuals with flat feet.

Begin by simply raising your heels off the ground and lowering them back down in a controlled manner. Aim for 20 repetitions, focusing on maintaining balance and stability.

For those who master basic heel raises, progress to advanced variations. Combine heel raises with toe holds and squats to engage multiple muscles simultaneously. For instance, perform a heel raise, then hold your toes elevated while squatting.

This combination challenges your strength and balance, encouraging the muscles in your feet and calves to work harder.

"Once you can do a full-depth squat on your toes, you're ready to add load," advises Dr Ray.

Introducing weights like kettlebells can further enhance strength and stability. Begin with lighter weights and focus on controlled movements.

As your strength improves, you can gradually increase the load. The key is prioritising proper form and avoiding collapsing the arch at any point during the exercise.

Key Takeaways for Correcting Flat Feet

The video emphasises a three-step approach to addressing flat feet:

1. Choose Proper Footwear: Wide-toe box shoes allow for natural foot mechanics and better arch stability.
2. Strengthen Through Functional Exercises: Movements like squats and heel raises build strength and capacity in the arches.
3. Focus on Function over Aesthetics: A functional arch is more important than its height.

Flat feet are not a disability or a limitation. With the right strategies, you can improve foot function, reduce discomfort and support your overall movement.