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

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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
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[amazingblur]

It's hard to relate to that first foot exercise, my feet are way flatter that hers, she doesn't even look like she has flat feet. I don't understand what muscles she's using to make her feet go up. Is she rolling her feet to the outside?

[psychetruth]

Do the pen-penny exercise and you will know what muscles she's using.

[torbs37]

But what if your foot is so flat that the entire foot contacts that ground, such that a pen cannot be inserted under the arch? DO you know how to isolate and exercise that muscle if your foot is too flat to do pen-penny?

[Abdi Esse]

Hi my name is Abdi and I live in Norway. Thank you both for this great life changing video. I have flat feet and this excersice realy help me. Because now I can wear any shoes and walk anywhere without pain in my joints. Thank both of you again :)

[MrKrasne1]

Thank you -good

[SUNNI POWER]

rarely that i've seen someone with correct alignment of the feet , i've been observing feet for some time from behind the heels , almost all women have wrong alignment because of their shoes and wider hips i guess .

[daliasophiarosa]

Thank you for showing the pronation and fallen arch! I was wondering if you could do a video on lower back pain for people who feel pain when jumpping? Thank you!!!

[Karen Rosenbusch]

I have been just dealing with this for way too long. Time to actually fix the problem. Thanks for the tips!

[OldSchoolRedBull]

I took a heavy impact on my right foot and didn't rehab it right, and the arch dropped a lot. Compared to my other foot, it looks way different, but it could be a lot of the swelling, etc. I do notice a bunch of bulky muscles.

If I do these exercises will my foot return back to normal? I'm very athletic and it's caused me to quit sports because of the pain every time I get going, like an achy sore feeling.

I think I also have knee and hip pain from it. I went 2 years without rehabbing it right

[wendy, elizabeth ali]

Awesome information

[10thruxton]

Hello,

I have been running for 10 years and for the last year I have been running in my wrestling shoes because of the thin soles and flexibility. I am going to the military soon and to prepare myself for running in boots I began to run in running shoes this past week. But, the second time I ran, within 10 minutes I felt LOTS of pain on the inside of my shin area where I believe the soleus muscle is. Do you have any advice?

[Dennis Kim]

Hey out of curiosity, I've been doin the pen penny work out and noticed that my arches feel a more noticeable burn when I lean forward a little...do you suggest I continue this form?