Healed my Tibia and Knee Pain Instantly

I was having a lot of pain around my knee and especially in my tibia over the past couple of weeks. I was doing all these knee exercises, but the pain was getting worse, especially when I was walking my dog close to 6 miles a day. I was getting concerned. Then I came across your short video on YouTube, "How to strengthen Tibialis Posterior to cure Shin splints." I did one set of 20 exactly as you described and the pain went completely away, along with the tightness, not only in my tibia, but in my knee area. It is a miracle, a 60 second video on YouTube from 17 years ago. Thank you so much, Gary, You are amazing.

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Here is my free E-Book on how to correct pronating feet:

Foot Pronation E-Book.pdf

Download PDF • 336KB

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Gary:

Strengthen Your Feet – Don’t Cripple Them with Orthotics

Wow! Over half a million YouTube views and climbing. This simple, no-nonsense video on pronating feet has stirred up more debate than almost anything I’ve ever published. That’s because it challenges one of the great myths of modern biomechanics – that you need expensive orthotics to fix your feet.

Pronating feet – where the arches collapse inward and the feet splay out – are probably the most common biomechanical fault I see. Most people, from children to athletes, show some degree of it. But let’s be clear: pronation itself isn’t the enemy. It’s how the body naturally absorbs shock. The problem arises when our feet are weak and posture poor – and we try to “fix” the issue by immobilising it.

The Orthotics Trap

The standard prescription for pronation is orthotics – those rigid or semi-rigid inserts fitted into shoes to “correct” the mechanics of the foot. They’re often marketed as essential medical devices. The price tag can be outrageous – I’ve seen bills up to $940 for a pair, consultations included.

In my experience, most orthotics are unnecessary, uncomfortable, and ultimately counterproductive. They restrict natural movement, interfere with balance and posture, and often cause new problems in the knees, hips, and lower back. They act like crutches – and as with any crutch, long-term reliance leads to further weakness and dependence.

We are meant to move freely, not to be propped up by plastic. Orthotics don’t make weak feet strong – they just hide the weakness.

The Real Fix – Strength and Posture

The true solution lies in restoring the natural balance of strength between the intrinsic muscles of the foot and those of the lower leg, along with correcting overall posture. It’s not a quick fix. It requires patience, awareness, and practice. You need to unlearn habits like standing or sitting with your feet turned out like a duck.

This is the hard road – but it’s the one that leads to lasting results.

Understand Pronation – Don’t Demonise It

Pronation is a vital, shock-absorbing function that evolved over millions of years. Trying to “correct” it with rigid orthotics is mechanical arrogance. The goal should never be to stop pronation, but to restore healthy pronation through strength, balance, and alignment.

Poor posture, excess body weight, and sedentary habits are the real culprits behind flat or collapsing arches – not a lack of orthotics.

Posture Starts at the Top

When a person slumps, the entire body chain collapses – from the skull to the soles. The feet splay outward to compensate, exaggerating pronation. The antidote is simple: stand, walk, and run tall. Keep the feet shoulder-width apart, knees soft, toes pointing mostly forward. Imagine a bungee cord gently pulling you upward from the crown of your head, aligning your spine.

Strong posture creates strong feet – and vice versa.

Go Barefoot – Reclaim Natural Function

One of the best things you can do for your feet is to get them out of shoes. Walk barefoot on grass, sand, or earth whenever possible. In my office, I’m barefoot most of the time, wearing only thin socks. Barefoot walking strengthens the arches, trains reflexes, and restores sensory feedback that modern shoes rob from us.

Build the Antigravity Chain

Support this with strength training for the “antigravity” muscles – the back, glutes, thighs, and calves. The classic “lift and press” (a deadlift into a shoulder press) is ideal. Combine that with stretching of the chest and hamstrings to counteract slumping. A strong, upright posture is your best foot support system.

Weight and Nutrition Matter

If you’re overweight, your arches are under constant strain. Shedding even a few kilos will ease the load and allow your feet to recover. A nutrient-dense, whole-food diet – high in quality fats, proteins, and minerals – supports tissue repair and balance. Strong, supple feet depend as much on what you eat as how you move.

When Support Makes Sense

If you do want a bit of cushioning, use a flexible, heat-moulded innersole such as Formthotics. These allow natural motion while giving gentle support when your foot bottoms out. I use them myself in running and cycling shoes – they complement, not replace, natural foot function.

Many retailers have “partnered” with orthotics clinics, funnelling customers into costly medicalised solutions. It’s a business model, not a health service. You trot on a treadmill, they pronounce you an over-pronator, and suddenly you’re on the orthotics treadmill too – for life.

Ignore the Naysayers

Some critics – usually those selling orthotics – have attacked my video and ebook, sometimes quite viciously. But none have offered credible evidence to prove me wrong. Their arguments are defensive, self-serving, and profit-driven. I stand by every word: you can fix most pronating feet naturally through strength, posture, and patience.

We are designed to walk, run, climb, and jump barefoot. It’s time to free our feet again.

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