♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Oh, Brad Heineck, physical therapist.
- We are the most famous physical therapist on the internet.
- Well, in our opinion, of course, Bob
and you know what that's worth?
- Yeah, we do.
Three critical exercises, Brad
for pronated flat feet, especially if it's causing
you know, foot and leg pain, we want to...
You know, we wanna try to correct this if we can.
- Right, yeah.
People wonder, "Is there some exercises we can do
to help my flat feet?"
Or sometimes people will wonder,
"Do I even have flat feet?"
Or, "Why does flat feet cause pain in my knees
or my back?" - Right.
These are all good questions, Brad.
- And we're gonna answer 'em all.
- And also, if you are new to our channel, by the way,
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because Brad and I as children, were not liked.
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Not your Vikings.
- I was thinking you weren't liked
because you were a Viking fan,
but only in- - That's a possibility.
Maybe at that time. - Let's get on
with the program. - All right, let's go.
- Okay. - Flat feet.
- Flat feet.
So flat feet.
What are we talking about?
Flat feet.
So typically what we say normal is, I don't know.
Can we see this
with a black sock? - Yeah.
I bet you we can, maybe.
- [Brad] Right here where are my finger is,
that's your normal arch.
I've got a medium arch, it would be considered.
Bob has a high arch. - I have a high arch.
Yeah.
- [Brad] So with him, you can do this with fingers actually.
If you can...
Well, it depends if you got one of those big brawly
kind of guys, but if you got normal sized fingers,
you're gonna maybe get two, almost three fingers
in the arch here.
And a normal arch would be more like two.
And if you can, I'm gonna try and pronate
or get my foot flat, which I can't do very well.
But if this is flat touching the floor or very close to it,
that would be considered flat footed.
- [Bob] It also could be with weight bearing.
- [Brad] Right.
- [Bob] Because now like...
So a lot of people they'll be like this
and there's no weight on it.
They still have the arch. - [Brad] Right.
- [Bob] But as soon as they put some weight
on the leg and like you said,
your pronates a little bit
and flattens a little bit. - [Brad] Sure.
- [Bob] But not much.
You have a good healthy arch there, Brad.
- [Brad] Well, yeah, thank you, Bob.
I've been working on my arch.
You know, there's a lot of theory behind that
but we'll get into that a little bit later.
So if you do think you have...
After seeing this you think,
"Well maybe I do have some flat foot, what can I do?"
Or...
- [Bob] Well, one of the first things you wanted
to show, Brad is how the whole chain can affect
the flat foot.
- [Brad] Precisely, Bob.
- I mean, it's not just the foot itself, the hip
and the knee can have a great effect on flat feet
or causing flat feet
- Or vice versa.
Flat feet can cause problems up the chain.
It's the old song,
the hip bone's connected to the-
- Knee bone.
The knee bone's connected- - There you go.
And it's all a chain.
So let's look at this.
I'm gonna exaggerate a little bit, what happens.
If I have my foot there and then I go into a pronated
or flat foot position we're gonna watch what happens
to my knees.
- [Bob] See how they come in?
So they kind of become knock kneed
A little bit. - [Brad] Right, yep.
So the other thing we're gonna look at here is...
You know, I wanted to show this, Bob.
- A lot of times also...
I don't know where he is headed with this.
But sometimes it also internally rotates, right?
Yeah, there you go.
That'll show- - Right, so that's exactly
what I wanted to do, right there.
I should have did that before, but I didn't think of it.
So when I go flat, look at...
The arrow points the direction to tibia.
- Yeah, look at that tibia.
It starts turning in and the knees are knocking,
but that's turning in, which causes the...
This can cause that, or this can cause that
either way. - Right, one way
or another it's gonna put stresses on the knee.
And then the femur is actually gonna internally rotate.
Which can stress the hip.
And when that internally rotates,
it can anterior pelvically...
Put an anterior pelvic tilt on the pelvis,
which can stress the low back.
So it's- - Yeah.
- What are we gonna do, Bob?
- Yeah, you want to correct this as best as you can,
to some extent.
- Yeah, well, you know, if you have this,
don't feel like all this is gonna happen to you,
you're gonna fall apart.
Because, you know- - Right.
Well, we're gonna show you some things,
especially, I think with a lot of women who tend
to end up being like this
because of the wider hips. - Sure.
But we're gonna show you that you need
to strengthen your hips too.
- Sure, right.
Okay, so now we understand that.
We want to learn how to strengthen that
so we can get things in line.
Can you zoom down there,
Lonnie? - [Bob] Brad, did you want
to talk about shoes first or not?
- [Brad] Well, okay, let's do that.
Now, that's a good point.
Some people are gonna think,
"Why can't I just get some arch supports
or some special shoes?"
Motion control shoes often help support it,
so that doesn't happen.
And the argument is when you do that,
the muscles that normally help support that arch get weaker
because they don't have to work.
They're being supported by the arch support.
And then when you take your shoes off they're really weak
and they flatten more.
- I mean, I wouldn't say that you shouldn't wear them.
But you have to understand
that if you have some problems going up
in the hip and knee causing that arch to collapse,
even with the arch support,
you're probably still gonna have some of those issues
and we probably should correct those.
- Right, yeah, so you don't want to mask the problem
by getting a pair of arch supports and think you're fixed.
- And thinking you're fixed.
'Cause you're still maybe wearing your shoe off
on the inside and so... - Right.
- Do you wanna show the motion control shoes
or don't you have any?
- Actually, I don't have any here.
But this is what you're gonna find out
if you go to a good store or a shoe store
and you say, "I want a pair of motion control shoes."
They'll know that there's for a flat footed person
and you're gonna look at 'em and they're very distinct.
They're very...
The soul is very prominent from the heel all the way up
to about the fore foot.
It's about twice as thick as this.
And if you take your finger and you pull down like this,
you will never be able to do this
on a motion control. - Yeah, it's real stiff.
- Very stiff.
You'll get the tip to bend a little bit,
but certainly not like this.
- One other point, Brad, you know, if you take an old pair
of tennis shoes that you've been wearing a long time,
generally, if you're flat footed,
you're gonna be wore out more on the inside here.
I mean, that's where your wear pattern is
and that's not normally where it should be.
Normally you're gonna maybe have a little bit
on the outside edge here and right through here.
But on a flat foot, it's gonna be on the inside.
So there's your sign too.
- Shoe analysis.
Bob, I wanna get
to the exercise. - All right, let's start.
- The first one is...
Can you go down to my feet, Lonnie?
I'm going to show...
You're there?
- [Bob] She's there, okay. - [Brad] She's there, okay.
You're gonna go like this
and you need to do this barefoot or socks, okay?
You're not gonna do it with shoes on.
And I'm simply gonna...
If we're flat foot, look like this, look right where
the pointer is as I come up and I'm gonna roll it up
but I'm gonna keep the outside of my feet on the floor.
Pull up as far as you can and down and up and down.
And what we're doing is we're working the muscles
that help supinate, which is the opposite of pronate,
which is the opposite of flat foot.
So we're working those muscles to get that arch stronger.
You do 10, 15 of these.
- [Bob] The thing is you can do this as part
of your daily habit. - [Brad] Sure.
- [Bob] I mean, you can be standing there
and waiting around for something
and you can - - If you're at the bus stop.
- [Bob] Yeah, just go ahead and do some of those and-
- [Brad] Although, you can try it with shoes on,
it's best to do it without.
- [Bob] Right, but I can feel
with my shoes on right now, Brad that it works.
I can still feel it and it's still working.
- [Brad] 'Cause if they're at the bus stop, Bob
and they take their shoes off to do these-
- [Bob] People are gonna talk.
- [Brad] Yeah, people will talk, Bob,
and we don't want that.
Okay, so the next one
is if you take some resistive band
like we have here, it works nice If you can hook it up
to the wall conveniently.
And now you have to do this properly.
And you can still go down to my left foot.
I'm gonna use
a balancing pole here. - [Bob] Yeah.
I'll just you say, you don't want to have it so bad,
the resistance so bad that you're getting pulled
and you can't even hold yourself up.
- [Brad] This is the yellow one,
it's not a lot of resistance.
And you don't wanna have your foot out
so you're imbalanced here.
So you're doing this, which is not a shoulder exercise.
You wanna have it like here.
So you're balancing on one foot.
So I'm balancing there like this.
Now, I want this to happen.
I want my inside of my arch right here.
- [Bob] You're getting more of an arch.
- [Brad] To come up.
Yep, to come up and that's gonna happen when I take my hand,
I'm gonna keep my elbow by my ribs.
I'm gonna pull way out here and I'm gonna lift
the other leg up and pull it way out here.
And if you look at my foot, every time I pull out, I arch
so I can maintain balance.
Now you can use a pole or a stick or anything over
on this side to help balance if you're having problems
with balance- - What's nice about
this exercise, Brad, I'm sure you'll agree
is that it works on your balance.
It works on your ankle strength.
It works maybe a little bit, even on your proprioception.
So I mean, there's a lot of benefits to do it
besides just the arch,
strengthening the arch. - Right.
Good point, Bob.
Excellent point.
And the last one- - You're gonna do on a stairs.
- Yep, on a stairway.
Bob, can you...
- I'm gonna hold it, if you don't mind, Brad.
- No, it's gonna be fine - Or you're okay?
On here, oh yeah.
Bob gets nervous like that.
- [Bob] Yeah, well I saw Brad almost take a digger before.
- [Brad] Yeah, but that's kind of fun.
It makes life exciting.
My wife gets excited too when she sees those videos.
- [Bob] Yeah, I bet you,
she does. - [Brad] Okay,
so we're gonna start.
Bob, you wanna point with that one?
- [Bob] Yeah. - [Brad] No, no,
the other end.
- [Bob] Okay, gotcha. - [Brad] You have to use
the red part. - [Bob] Gotcha.
- [Brad] So I'm gonna start in dorsiflexion
and I'm gonna allow it, my foot actually go a little flat.
Now I'm using this to balance.
My left foot here is not doing anything.
Just help balance as well.
So most of my weight is on my right foot
and I'm gonna a push up and right at the top here
I'm gonna really go all the way in.
- [Bob] He's turning the...
He's rotating this bone right here in,
so it's going this way.
- [Brad] All the way up- - [Bob] This way.
- [Brad] And you're gonna do these slow, like I'm doing, up-
- [Bob] And that causes the arch to become larger.
- [Brad] Yep. - [Bob] And so...
- [Brad] Yep, you remember the muscle
that's doing this, Bob?
- [Bob] You're talking about the-
- [Brad] Posterior tibialis.
- [Bob] Oh, okay, gotcha. - [Brad] That-
- [Bob] I thought you were talking
about the intrinsics of the foot.
- [Brad] Oh no, no, not the intrinsics
but yeah, it's another good point there.
They're doing a lot of work as well.
But the posterior tibialis is really a bigger muscle
that really pulls on the navicular bone,
which does this right in here.
- [Bob] Which by the way, I mean, that's another reason
to try to get your arches under control
is because if the posterior tibialis is not strong
and it's stretched out, it can give you shin splints.
So, you know, this is another reason
why you might wanna be doing these
to prevent shin splints. - Right.
Yep, so these are exercise for balance, shin splints
all kinds of...
And my feet are getting tired.
That's why I had to stop.
And give a little massage- - All right.
Well, that means it's working. - It is.
So very good, any other further questions about flat feet?
I don't know what else they could have, Bob.
- No, we covered it all.
So thanks for watching.