Collapsed Arches: Are Your Feet Sabotaging You?

Have you ever struggled with back pain, knee pain, or poor posture? What if I told you there’s a good chance your aches and pains are at least in part a result of your feet? Your feet could be robbing you of gains in the gym and your general wellbeing!

Find out how to determine if your feet are in need of rehabilitation and exactly what to so you can have the feet of a demigod.

How are my feet sabotaging me?

While they probably aren’t plotting against you, if not addressed, weakness in your feet can wreak havoc on your whole body! About 70% of our new clients at Kraken Training have issues with their feet. One of the most common foot issues are collapsed arches.

What do collapsed foot arches mean?

Collapsed arches do NOT mean flat feet. Collapsed arches are caused by a lack of strength in the stabilizing muscles of the foot, which cause the arch to collapse.

Collapsed arches can lead to a ton of different issues in movement. Many are exposed during our Functional Movement Screening, which we complete with every new client. When your arches collapse, a chain reaction happens throughout the entire body and you end up with:

  • Knees caving in
  • Anterior pelvic tilt
  • Rounded shoulders
  • and more…
Here is an example of a collapsed arch, versus a stable, healthy arch.

How can I fix my collapsed arches?

While the impacts of poor foot strength can be significant, the good news is that it is super simple to fix collapsed arches.  

What you need:

  • 2 bands (preferably 1 light and 1 medium)
  • your feet
Band exercise to fix collapsed foot arches
  1. Twist the medium band into a figure eight and wrap it around both ankles. Stretch the light band and put it underneath your big toe. 
  2. Next, simultaneously push your big toe straight down into the floor while resisting the inward pressure of the band on each ankle. As you do this, you’ll see that your knees may turn out slightly and your arches will rise.
  3. Allow your arch to collapse. Relax briefly, then push back out against the ankle band and re-engage your arch. 

When you’ve set up the exercise correctly, the stabilizing muscles in your foot will quickly begin to burn. That means it’s working! Complete 4-6 sets of 15-25 repetitions, or until your feet are burning too much to continue.

If you do this exercise 2-3x per week, you’ll increase the strength of your stabilizing foot muscles, improve your lifts, and your overall life!

Find out if your collapsed arches are holding you back from your health and fitness goals

At Kraken Training, we believe in building a strong foundation for your fitness. Sometimes that foundation literally starts at the ground–your feet!

If you are interested in discovering how your feet and other areas are affecting your movement and impacting your health, book a free consultation with one of our expert personal trainers.

Josko Kraken