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how did you strengthen your arches?
Thanks
@bluemax_1
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Quote History Quoted:Quoted:Flat footer here.
My feet are so flat, stepping on concrete with wet feet leaves a print of the whole foot, without any indent at the arch
Also used to get plantar fascitis a couple times a year because of it, until I strengthened my arches.
That said, especially with backpacking and hiking with a load, I use Footchair Orthotics insoles.
I like that they're adjustable. Not enough arch support? Increase the number of arch inserts.
*** flat footers usually pronate, as the ankle rolls towards the inside due to the lack of arch support/strength.
www.amazon.com/dp/B06ZZD3XZ7 how did you strengthen your arches?
Thanks
@bluemax_1
@Deuskid
Whoops. Literally just saw the @ when I clicked on 'Messages' (I think the @ notifications are for paid memberships only?).
I began by using a tennis ball. Not rolling it, like trying to massage the soles of the feet, but flexing the muscles in the arch, as if I was trying to palm (foot?)/pick up the tennis ball.
I then began minimalist/barefoot running (Vibram FiveFingers and VivoBarefoot shoes). The transition to minimalist/barefoot style running (a mid-forefoot strike, much higher cadence, around 180bpm) needs to be done gradually, to avoid injury before your body adapts.
Most of the injuries result from experienced runners who are used to running 10-15 miles, refusing to take it easy for the transition. I literally started with doing just one mile per run for a week, before very gradually increasing the distance.
I went from havibg at least one, and commonly two episodes of plantar fascitis every year (which usually led to ankle/knee issues from the compensation), to not having had plantar fascitis in years, since switching to barefoot/minimalist running. Also haven't had shinsplints from running since the switch (one common cause of shinsplints is heelstriking. The muscle on the front of the shin is still contracted and pulling the foot/toes up, when it's trying to counter the huge leverage of the heelstrike trying to slap your foot to the ground).