FEET can be no FUN

Are you active? Are you a runner? Or do you just have flat feet? 

Foot problems affect just about everyone! Your feet take on your entire body weight, so they have to be cared for if you want those suckers to not give you problems the rest of your life.

You don’t need to go to a podiatrist to know how to care for problems with your feet.

To discover why one is having foot problems, sometimes you have to look  beyond the source of the pain or discomfort. Common weaknesses or pain can stem from posterior tibialis problems. Dysfunction in the posterior tibialis causes support issues in the arch of the foot, which is the root of most foot pain. Prolonged weakness or dysfunction will ultimately lead to flat feet.  Flat feet make it very difficult to do any time of running and make walking a task at times.

Here are 3 things you can do at home to build up the posterior tibialis and improve arch function and support:

1.) Put a tennis ball under your foot with no shoes on. Position it starting in the middle of the foot. Putting a good amount of pressure on the ball, just roll it around and massage the entire bottom of the foot with emphasis on where your arch would be. This will massage the tendons of where the posterior tibialis muscle inserts onto the metatarsals, strengthening the muscle. Standing up will allow you to put more pressure, therefore a deeper massage. Do this for roughly 5 minutes a day at the end of your day.

2.) Place a chair in front of you, standing up. Stand up straight, holding onto the chair and do a heel raise as high as you can up onto your toes. Let go of the chair and slowly lower yourself down, resisting gravity’s pull, for a 1-2-3 count. Repeat 10 times as many days as you feel!

3.) Lay down on your back. Grab a band, rope, jump rope, even a long towel, whatever works like these objects. Put one leg straight out on the ground and loop the towel over the balls of your foot near the toes while still holding onto the towel. Lay back and pull the leg straight up in the air, pulling tight so that your toes are flexing back towards your body. You should feel this in back of your leg. Repeat for a 15 count with each leg, maybe 2-3 times each. Do this as often as you feel, as well.

All of these will help strengthen the posterior tibialis and help build up your arches so you can walk, run, jog with a lot more ease and hopefully completely pain-free! Do all three of these as often as you like because there is no such thing as doing it too much when it comes to this. 

I hope this helps someone out there!



Move to the beat of your own drum.


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