These exercises can help with flat feet!

You have pain in your foot and you where told it comes from your flat feet. I am Ronald Liebscher-Bracht and I will explain to you how something like this comes about. What is quite funny is that René was supposed to demonstrate the exercises and we have just realized that René is not far away from, may I say it, flat feet. He revealed himself as a flatfooter. Hello, I am a flatfooter. No, because if you look here, you can see that this bulge is not very high at all. It is already quite on it's way down and your feet also collapse inward. So this is a so-called pes planus, yes, you may be familiar with flat feet. Many feet are not feeling well today. Shoes are often too tight, then only walking on smooth floors, on flat surfaces, not even barefoot over the grass or on the sandy beach, that actually only happens on vacation. That means the feet are absolutely undertrained, yes, and it's no wonder, although there are, of course, flat feet that are congenital, yes, so you have to consider where it comes from. What can you do? You can do quite a lot. We'll start by going to the wall. René, please stand up and go to the wall. We'll demonstrate this for the right foot now, and if you're doing it for both feet, just do the exercise for both feet. If not, then only for the foot where you have the pain. Stand facing the wall and simply move your right foot back a bit. Feet is not really my thing, right? Yes, it must not point outwards, the foot, it must be straight towards the wall, knee completely extended and now we first go into the calf stretch, yes, so you go a little further with the foot, exactly, and now we go there with the knee completely extended, is it extended? No. So, move it back a bit. It's important, right, to first extend and then, once it's extended, go into the stretch. Okay. But don't bend here at the hip right now, instead stay straight. Stay upright and as you go down here, you practically push here, then you'll feel the stretch here, up here, but you have to be careful, the leg must be extended. Go out of the stretch a little bit, so back a bit, stretch it all the way. So, now keep it extended, keep it extended and now you go in first. You must pay attention to this at home, because it stretches completely different when it is extended. Stay extended, stay extended, stay extended. René, are you still in there? Yes, but I think I am finished with the exercise. Okay, then go out, then we will do the next one right away. This exercise on the wall just now, it has freed up your calf and you must know, muscles from the lower leg run up to the foot, under the foot and contribute to how the arch of the foot is formed and therefore we also have to free up a lot around there. Now go to the front, please go into the kneeling position, look there, into the kneeling position, go on your knees, yes, and now, no, come up again. Now very important, there is the kneeling position, the Japanese one, which turns the feet inwards and then one sits on it. We do not want that. We do not want that. We want the feet to be long in line with the shins. Now please sit down, feet in line with the shins and then go back and sit down if possible, yes. And now you feel the stretching in your instep, I don't know if you feel it, René. I am relatively good there, I believe, right? Okay, now pay attention, now reach back with your right hand and grab the toes, especially the big toe. Oh, there it really hits again. Yes, and as a tip, release a bit from below, lift your buttocks, and now you can get better underneath and then go back down and the tension will increase and then you can stretch properly. Okay. And you also do this, as on the wall earlier, for two to two and a half minutes, always stretching so that the intensity of the stretch is just bearable. Okay? That was the front and the back of your lower leg. What if people don't come that far? What if people only come this far? Let's take a look at that, yes. If you only come this far, still go down here, so, if you only come this far, then you are just a bit away from the heels and now you should try to go back anyway. Yes, but wait, is it important that my instep also lies on the ground? Is that important and crucial? This contributes to it, but if you don't come all the way down, then it will happen indirectly, because in the moment when you are pushing down, the leg is also pushed down. Also indirectly, the downwards pressure is practically being exerted here now. You can of course, when you get there, do a full one, you can reach back with your hand and push the heel down, then you intensify this stretch. And you can also, if you can't quite reach all the way down, you don't have to do both sides at the same time, if it's too strenuous, then I'd rather hold on there, concentrate on this, and then you can also reach under the toes on the side, yes, and you can pull the toes up. If I see it correctly, you could even press the heel down with your arm now. You are pressing right now, I haven't pressed. Yes, you press. How so? I have to take that with me. With the arm, yes. Can't you strain your arm like that? Sure, you can. Do you see that you need to put a little more pressure on there, that's what I mean. And lift up the toes. Yes. And the same on the other side. Okay, then come out and sit down, bring your feet forward. So many instructions, set, feet forward. Yes. And now take your right foot over the left, or the left over the right. Yes. Yes. So above, push the leg forward, simply place the leg on the ground forward, the right. Yes. And then just go over it, letting the knee come down there. Yes. This is the position you need. Exactly. And now you can do the same thing again, but by emphasizing the toes more, try reaching over there. And do it like this, Rene, come closer, ideally, reach like this, so that you reach from here and that way your big toe lies exactly where the thumb pad is. And now you can pull the foot down overall, please also make sure that it stays in line, shin, instep must be a line. Okay. Not like this and not like that, but straight. And now you pull the foot down and at the same time the toes inward. And now you can see, a wonderful arch of the foot is naturally being built here. Yes, I have one of the most beautiful arches of the foot in Germany. When you sit like this, yes, when you stand not, because you have flat foot, or similar at least. We know each other, so we can tease each other a bit, that's okay. Yes, like this. That's one side. And on the other side, please do the following, exactly the opposite, now reach with your hand over here, Rene, as close as possible, and again the toe exactly where the thumb ball is, also make sure it's a straight line. Not pull it over here, but rather pull it over there, yes, and first pull the foot up towards the knee and secondly pull the toe into hyperextension with the hand. Can I stand on both legs? Yes, you can do that too. You know, Rene, all this theatre is a bit silly. Oh yes, that's right. So make an effort now, okay? Yes. He should make an effort for you, yes, practically pull himself up. Okay. Okay. And now please go on all fours head over there and get into a starting position as if you were about to start running. I have never done that before, but yes, okay. Okay, do it as if. So, and now you can of course put a lot of weight on your right knee here. Down? No. It is possible from here to here. Rene, it is important that the foot is visible, okay? So, from here you have more stretching for this angle, and the more the knee goes down, the more you practically stretch the toes back into hyperextension. But that's due to the weight I put on it, right? Exactly. And you should put it here like this, go into the corner here, and now put a lot of weight here. Go with your right leg, with your right knee more forward, that's right. I can't do that. Oh yes. With your right knee a bit more forward. Yes, okay. Do you notice? And now you can, by relieving your right knee, stretch your right leg. But you can add a lot more effort to it, right? That's really something. You could even go so far as to place your right foot on the left heel. We'll do that. Yes, and you also lift your knee. Okay. Yes. And now you have the most power there. Okay. Go back a little bit, less on, no, no, no, no, so a little bit back towards the rear. Yes. You notice, I hope you can still see it, or is the other foot in the way now? Can you still see it? The more you move back a bit, the more you get the stretch here in the arch of the foot. And the further you go forward, the more it is on the toes, the whole stretch. Yes? Yes. And then slowly out. Now I just need the Foam roller. And now we are going to do something very special. Please stand up. Because we are now rolling this whole area so that the metabolism can come in properly and everything can regenerate well again. Place yourself with your toes, metatarsophalangeal joints of the left foot. Toes, metatarsophalangeal joints of the left foot, how do you talk to me? Exactly. You are stepping on it now. Okay. No, those are already the toes. The joints are here, the basic joints. Exactly. So. And now you apply maximum pressure. Maximum pressure. Okay. I step on it. Yes. Rene, you need to come around here a bit now, please. Now my flat foot really comes into play. Do you see it? Yes, it's okay. Now we are going to make such movements with your toes, like bending movements. And with each bend you pull the roll, no, no, no, you keep your heel down and pull yourself a little further forward. I keep my heel down and pull, oh yes, now I understand, yes, all right. Correct. Flex and pull. Flex and pull. Always come a millimeter further forward. And again. But the load must be on there. You are currently standing on your heel, you need to stand on here. Okay. The heel still touches the ground, but you are standing on it. Yes. That already hurts. Yes, but you adjust it so that it is just bearable, right? And now you go inward with the knee, inward is here, now you notice, now you can cover your arch even more, the pressure. Yes? Is there a simple version? I think people like René need to hold on, come on, we'll hold you so you don't fall. No, that hurts. Roland, that really hurts. Isn't there something else? I need a little less. Yes, but stop, stop. It really hurts, right? What does the intelligent René do when it really hurts. I have to stay below my comfort pain. Not under your comfort pain, under the too severe pain in the comfort pain. That's what I meant. Exactly. And then you adjust it so that you can still bear it well and keep moving forward. Yes. Okay. You can also stand up straight, it's completely okay and put some weight on it. And at some point, no, that was too soon, at some point you need to lift the heel at the back to keep going. Now, grip with your toes again and pull yourself forward millimeter by millimeter. Always further, always repeating these movements and not pulling forward. Yes. And at some point you realize, it's getting tight now. Yes, it's gone in a flash. Yes, but it doesn't matter. It costs to the last centimeter, millimeter and then it's good.