But if you can stabilize and strengthen this foot, this is not a bad thing.

但如果你能穩定和加強這隻腳，這並不是壞事。

Here's three things you have to do to fix this.

要解決這個問題，你必須做以下三件事。

But first, did you know that some of the best athletes in the world, like Usain Bolt, have flat feet?

但首先，你知道世界上一些最優秀的運動員，如尤塞恩-博爾特，都是扁平足嗎？

In fact, it's well known nowadays that certain genetic populations around the world just have flatter feet than others.

事實上，如今眾所周知，世界上某些基因人群的腳就是比其他人群更扁平。

Now years ago, all doctors cared about was the height of the arch.

多年前，醫生們只關心拱門的高度。

They would tell their patients that the flatter their feet, the more risk of eventual pain and dysfunction they would have.

他們會告訴病人，腳越扁平，最終出現疼痛和功能障礙的風險就越大。

But clearly, someone forgot to tell this last part to Usain Bolt, who's considered by many to be one of the greatest sprinters of all time.

但很顯然，有人忘了把這最後一部分告訴尤塞恩-博爾特，他被許多人認為是有史以來最偉大的短跑運動員之一。

Nowadays, most practitioners, like myself, who treat athletes are not as concerned with the height of someone's arch, but rather the function of their feet.

如今，大多數像我一樣為運動員提供治療的醫生都不太關注足弓的高度，而更關注足部的功能。

Instead, what we want to do is be proactive and not allow any more flattening of the foot than what someone's genetics already has in store.

相反，我們要做的是未雨綢繆，不要讓腳部的扁平化程度超過遺傳因素的影響。

Which leads us to our point number one.

這就引出了我們的第一點。

The first step in fixing flat feet is getting out of bad shoes, specifically ones with a narrow toe box.

治療扁平足的第一步是脫掉壞鞋，特別是趾間窄的鞋。

All they do is smash your toes together.

它們只會把你的腳趾頭擠在一起。

Here's why a narrow toe box shoe is so bad for someone who has flat feet.

這就是為什麼窄鞋頭的鞋子對扁平足患者非常不利。

Let's take the insole out and he's going to step on.

把鞋墊拿出來，讓他踩上去。

Now this is what his foot looks like within this narrow shoe.

這就是他的腳在這雙窄小的鞋子裡的樣子。

His foot has to be completely within the insole.

他的腳必須完全在鞋墊內。

Now when his toes are smashed in, it's very easy to over pronate and lose control of that arch.

現在，當他的腳趾被擠壓時，就很容易過度前伸，失去對足弓的控制。

So I just want you to pronate down.

所以，我只想讓你往下發音。

Let's see how easy your full foot can rotate over.

讓我們看看你的全腳掌能有多輕鬆地轉過來。

So he has a very poor ability when his toes are smashed together to maintain control of the very small arch he does have.

是以，當他的腳趾被擠壓在一起時，他就很難保持對很小的足弓的控制。

However, if you were to take this out and actually spread his toes out the way that his foot should be aligned in a shoe that has a wider toe box, now all of a sudden, because that ray of the big toe is spread out, he has greater control of the arch he does have.

但是，如果你把它拿掉，讓他的腳趾按照他的腳的排列方式張開，穿上一雙趾框更寬的鞋，突然間，因為大腳趾的射線被張開了，他就能更好地控制他的足弓了。

Now if you try to sort of rotate down, the foot cannot rotate too far.

現在，如果你嘗試向下旋轉，腳就不能轉得太遠。

It's more controlled when the toes can spread out.

當腳趾可以張開時，就更容易控制。

So the shoe that you put on your foot has a dramatic impact on the position of the first two and therefore your ability to control this medial arch.

是以，穿在腳上的鞋子會對前兩個關節的位置產生巨大影響，從而影響你控制內側足弓的能力。

So if you're someone that has flat feet, wearing a narrow shoe is the worst thing you can do because you are instantly decreasing your ability to control the inside small arch that you do have.

是以，如果你是扁平足，穿窄鞋是最糟糕的做法，因為你會立刻降低控制內側小足弓的能力。

Now I'm sure some of you are wondering by now, what does this mean about orthotics?

現在，我相信你們中的一些人一定很想知道，這對矯形器意味著什麼？

Do I still need one?

我還需要一個嗎？

The simple answer for many is no.

對許多人來說，答案很簡單，那就是 "不"。

In fact, podiatrist Dr. Ray McClanahan explains that after you get someone out of bad shoes that encourage additional flattening of the foot, many are able to build their natural foot support system without any orthotic that props their arch up.

事實上，足科醫生 Ray McClanahan 博士解釋說，當你讓一個人不再穿會讓腳變得更扁平的壞鞋後，很多人都能建立起自然的足部支撐系統，而不需要任何矯形器來支撐他們的足弓。

When we get a foot to function this way, the arch is built to maintain itself.

當我們讓足部發揮這種功能時，足弓就能自我維持。

So what kind of shoes do we want to wear instead?

那麼，我們應該穿什麼樣的鞋子呢？

We want shoes that allow your toes to naturally splay out.

我們希望鞋子能讓你的腳趾自然伸展開來。

These are going to be shoes with a wide toe box called a barefoot shoe, like the Barefoot Drop Zero shoe that I just designed recently with Tear.

這些將是寬鞋頭的鞋子，被稱為赤足鞋，就像我最近與 Tear 設計的 Barefoot Drop Zero 鞋一樣。

It's got a very wide toe box so your toes can naturally splay out and allow your foot and the inside arch to function as naturally as possible.

它有一個非常寬的鞋頭箱，這樣你的腳趾就可以自然地伸展開來，讓你的腳和內側足弓儘可能自然地發揮作用。

So now that we have you out of these bad shoes, we need to strengthen your foot in this more anatomical aligned position.

既然你已經脫掉了這雙糟糕的鞋子，我們就需要讓你的腳處於更符合解剖學的對齊位置。

One of the best ways to do this is with a squat.

最好的方法之一就是深蹲。

Here's an example of what we can do.

下面舉例說明我們可以做些什麼。

Here's the cues that you need to use to maintain a better foot position when you squat.

以下是你在深蹲時需要用來保持更好的腳部位置的提示。

What we're going to start with is rooting the foot to the ground.

我們首先要做的是讓腳紮根於地面。

So you're going to jam your big toe down and open your hip out to the side.

所以，你要把大腳趾向下卡住，臀部向兩側打開。

Now watch when you do that.

現在，當你這樣做時，請注意觀察。

Naturally jam the big toe down, open the hip out to the side.

大腳趾自然向下卡住，臀部向兩側打開。

The foot naturally moves into a little bit of an arched position, whereas for a lot of people their toes come up because they're in bad shoes and their feet sort of rotate in because their hips are not engaged.

腳會自然地移動到有點拱起的位置，而對於很多人來說，他們的腳趾會翹起來，因為他們穿的鞋不好，他們的腳會旋轉，因為他們的臀部沒有參與。

So this is a weak position, but a strong position is toe down, open the hips out to the side.

是以，這是一個弱勢姿勢，而強勢姿勢則是腳尖向下，臀部向兩側打開。

So being able to connect your hip all the way down your foot is a very important part of maintaining an arch and strengthening the arch that you do have.

是以，能夠將臀部一直連接到腳底，是保持足弓和加強足弓的一個非常重要的部分。

Again, these heights of the arch is not what we're concerned about.

同樣，我們關心的不是拱門的高度。

We're concerned with the function of the arch that you do have.

我們關心的是你所擁有的拱門的功能。

And the best way to do that is to strengthen this function through a squatting motion to start.

要做到這一點，最好的辦法就是通過下蹲動作來加強這一功能。

So big toe down, open the hip, slowly go through your squat, maintaining that position.

大腳趾向下，臀部打開，慢慢下蹲，保持這個姿勢。

If I see those toes moving at all, we know that we're too far back onto the heel and it's easy for the arch to collapse over.

如果我看到腳趾有任何移動，我們就知道腳跟太靠後了，足弓很容易塌陷。

So start first with just body weight.

是以，首先從體重開始。

Being able to maintain this external rotation torque.

能夠保持這種外旋扭矩。

And obviously as you can, progress up and load.

顯然，只要你能做到，就能不斷進步，不斷加載。

The more that you can progressively overload and build capacity with your feet like this, the better it will be or the more easy you'll be able to maintain an arch throughout the rest of your day and any other activity that you're doing.

你的雙腳越是能像這樣逐步超負荷工作並增強能力，你的足弓就會越好，或者說，你就越容易在一天的剩餘時間裡和其他任何活動中保持足弓。

The third and last step to fixing a flat foot is to strengthen your heel raise because a lot of people who have flat feet have a very poor ability to get up onto their toes.

治療扁平足的第三步，也是最後一步，是加強腳跟的抬高，因為很多扁平足患者的腳趾抬高能力很差。

So what I want you to start with, the most simple way, is just to start doing some heel raises up and back down.

所以，我想讓你從最簡單的方法開始，就是開始做一些腳跟上提和後撤的動作。

Now once you can build enough capacity to be able to do 20 of these in a row, here's what you're going to do.

一旦你有足夠的能力連續完成 20 個這樣的任務，你就可以這樣做了。

You're going to strengthen that capacity with other movements like a toe raise and a squat.

你可以通過其他動作來加強這種能力，比如抬腳尖和深蹲。

So here's what you're going to do.

所以，你要這麼做。

You're going to get up on your toes and then maintain this position while you squat.

你要用腳尖站起來，然後在下蹲時保持這個姿勢。

Go slow at first, only go through the range that you can and still maintain that toe position and then come back up.

一開始要慢慢來，只在你能保持腳尖位置的範圍內進行，然後再上來。

Once you can do a full depth squat all the way up on your toes, we're going to load it.

一旦你能用腳尖做全深度深蹲，我們就開始加載。

So we're going to start by holding a kettlebell or a u-bell like we're using right here.

所以，我們要先拿一個壺鈴或U型鈴，就像我們現在用的這樣。

So come up on the toes, maintain that position, control down, pause in your bottom position and come back up.

是以，用腳尖站起來，保持這個姿勢，向下控制，在底部位置停頓一下，然後再站起來。

You can even, like Dre has done, do this with very heavy load but again we must start at square one which is just your ability to raise up onto your heels and back down and then eventually add this into your movement repertoire.

你甚至可以像德雷一樣，用很重的負荷來做這個動作，但我們必須再次從頭開始，這只是你抬起腳跟再放下的能力，然後最終將其加入你的動作曲目中。

But if you can do this, you have very strong and stable arches even though they may not be as high as other people, they are exactly what you need which is a functional foot.

但如果你能做到這一點，你的足弓就會非常結實和穩定，即使它們可能沒有其他人那麼高，但它們正是你所需要的，這就是功能性足部。

Again to reiterate one more time, the most important part of fixing flat feet is getting out of bad shoes that hinder your foot's function.

再次重申，治療扁平足最重要的部分是擺脫妨礙足部功能的壞鞋。

That's where the Barefoot Trainer Drop Zero that I just developed with Tyr and other barefoot shoes come in because they allow your toes to spread out and your foot to become functional as it was designed, become strong and control the arch that you do have.

這就是我與 Tyr 共同開發的 Barefoot Trainer Drop Zero 和其他赤足鞋的作用所在，因為它們能讓你的腳趾張開，讓你的腳按照設計發揮功能，變得強壯，並控制你的足弓。

You can find your Barefoot Drop Zero today on Tyr.com.

您今天就可以在 Tyr.com 上找到 Barefoot Drop Zero。