Easy Exercise for Foot, Arch and Leg Pain from Fallen Arches, Flat Feet, Pronation

Easy Exercise for Foot, Arch and Leg Pain from Fallen Arches, Flat Feet, Pronation

Fallen arches, flat feet, or Plantar fasciitis can cause pain and discomfort in the legs, feet, ankles, Achilles tendon, hips, and low back. In this video, Ron Vaughn, a sports massage therapist, and Christie Powell, a physical therapist, explain how the feet become pronated (fallen arches) and how some simple at-home exercises can strengthen the arch muscles to allevaite pain and discomfort.

Discomfort when standing for long periods of time or when running or doing another athletic activity may be caused by weakened arch muscles.
Many people are recommended to wear orhotics or orthotic insoles to get better arch support. While this can provide a temporary fix, Christie explains that strengthening those muscles is the only way to fix the biomechanics of the foot and really alleviate pain.
Ron demonstrates a unique technique for relaxing the muscles in the feet and provides instruction that other therapists may find useful. Sports massage can be very helpful in loosening up the soft tissue that the muscles can be strengthened.
Christie then shows an easy exercise that we can do at home to strengthen our arches and alleviate pain. The exercise is called Pen/Penny and requires only a pen and penny. This is a great exercise with lots of benefits to the feet, legs, and back.

Ron graduated in 1997 from Austin Schools of Massage in Austin, TX, and also has a Bachelor's degree in Exercise & Sports Science from Southwest Texas State University (a.k.a. Texas State University of San Marcos).
Christie received her Masters from Texas State University and is currently pursuing her PhD in Kinesiology/Movement Science at the University of Texas. She is dedicated to working with youth and adult athletes and is involved in various programs to promote education and increase awareness of athletic injuries.

Visit Ron's Website:
www.AthleticTuneUp.com

Visit Christie on the CatzAustin website:
www.CatzAustin.com

This video was produced by Psychetruth
http://www.youtube.com/psychetruth
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http://www.facebook.com/psychetruth
http://www.myspace.com/psychtruth

© Copyright 2011 Target Public Media, LLC. All Rights Reserved.

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• foot pain
• pronation
• heel pain
• plantar fasciitis
• orthotics
• insoles
• arch support
• flat feet
• fallen arches
• health
• tip
• feet
• foot
• fallen
• pain
• discomfort
• leg
• butt
• hip
• sports
• massage
• physical
• therapy
• physical therapy
• athletic tuneup
• athlete
• muscle
• injury
• run
• walk
• standing
• psychetruth
• Catz
• Austin

[nheira1988]

i've been doing the exercise for 2 weeks whenever i'm waiting for the train and have nothing else to do. i have flat feet issues and it was so hard to stand for half an hour without any pain in my knees or my legs becoming tired and heavy. now i can stand on my feet for 6 hours straight and i don't feel any pain and i even feel really light on my feet. i went to the doctors a few times, but they never told me to exercise. I'm really thankful for this video!

[psychetruth]

@nheira1988 Wonderful news! Thanks for sharing :)

[Lafalot54]

I've been doing doing ballet for about 11 years and have been en pointe for about 4 years and I have flat feet. It's been frustrating for me because obviously you need to have good arches in ballet. I found this video and I've been doing the exercises and it feels like my arch muscles are actually working for once! Thanks a lot and I hope my arches improve the more I do them :)

[ProfessorAlice]

Not only is this a brilliant video, but you guys are very fun! Thanks for the GREAT informatino and the wonderful delivery!

[Waterlou25]

Oh good I'm going to do this every day and see if there's any improvement

[MrElectroboy84]

going to give this a go i will let you know how i get on , i have knee pain clicking crunching ect, sick of it and i think i have fallen arches this could be the key thank you fingers crossed.

[phoenixcarn]

thank you guys this is wonderful

[swillip48]

She does a great job explaining. The guy is basically just comic relief in the video.

[debg001]

tons of thanks. this helps alot. all this time i thought i would always be wearing insoles. the exercises are great and the tennis ball is so relaxing after a good run!

[guystern]

OMG that pen & penny exercise is IMPOSSIBLE! I simply cant get my foot to make that shape! How do I get started so that I can eventually do it?

[pigsy65]

Very good vid, i shall try this for my running, thanks.

[latishabrandon]

THANK U... CAUSE I HAVE FLAT FEET... IM DESPERATE TO WEAR MORE HEELS...