How Feet Strength Impacts Durability and three Exercises

 

5 Foot Strengthening Exercises

Video taken from the channel: Northwest Foot & Ankle


 

3 Exercises to Strengthening Your feet

Video taken from the channel: Improve with Luke


 

Fix flat feet and fallen arches (foot strength exercise) the Arch Raise exercise for flat feet

Video taken from the channel: Upright Health


 

Exercises for ankle strength, hip stability, foot strength and balance

Video taken from the channel: Upright Health


 

Pronated Feet and How to Fix 3 Different Causes of OVERPRONATION

Video taken from the channel: Precision Movement by Eric Wong


 

24 foot and ankle strengthening exercises

Video taken from the channel: Redefining Strength


 

3 Simple Foot Strengthening Exercises: Increase Arch, Reduce Pain

Video taken from the channel: Bob & Brad


How Foot Strength Impacts Longevity and 3 Exercises. by Brian Sabin. August 28, 2017. 9 Comments. Share it: 3. TOE RAISES.

This exercise is essentially the opposite of a calf raise. While calf raises have you go up onto your toes to work the backside of your lower legs, in toe raises you keep your feet flat on the ground, lift your toes as. How Foot Strength Impacts Longevity and 3 Exercises | Fitness | MyFitnessPal Right now you aren’t running as fast as you could, standing as tall as you should or likely to live as long as you would if you paid more attention to your feet. Hope you enjoyed the 4 exercises to improve foot strength.

Try these out and let us know what you think! Incorporate more barefoot activities. In addition to exercises to improve foot strengthIf you are interested in increasing the stability of the foot, McKeon, Hertel, and Bramble [2] suggest incorporating barefoot activities into your routine.

While any type of exercise appears to add to your longevity, here’s what the research shows about how to get the biggest longevity boost from your physical activity: Find a partner (or a group) A study published in Mayo Clinic Proceedings indicated that playing a team sport may be better at extending your lifespan than exercising solo. These will truly challenge the stability and strength of your feet, ankles, and lower legs. Be sure to do all work on a Bosu barefoot! Socks can slip and make this very dangerous!

To perform this exercise: Stand with one foot in the center of the flat side of the Bosu. Be sure your toes are splayed. Find your balance and slowly rock the Bosu to. Foot and ankle strengthening exercises help to improve the strength, control and movement of the foot. You may be wanting to overcome weakness following an injury such as an ankle sprain, or simply to improve the strength of your feet.

Rehab following an injury is extremely important to prevent long term or recurrent problems. Experts now realize just how important toning exercises are to your overall health and longevity. “Every health professional will agree that strength training is essential for health, injury. Your muscles get thinner, weaker, less flexible. And a lack of proper exercise is a significant risk factor for advanced sarcopenia. The bottom line is that as your muscles get weaker, you get weaker and mortality rates soar.

The muscles to be most concerned about, when it comes to longevity, are your legs – the quadriceps in particular. In the foot, they originate on the heel bone or long bones of the arch of the foot and attach on the toes. The intrinsic muscles are like the “core” muscles of the foot. Because they are deep and don’t cross over too many joints, they can work well in stabilizing and protecting the arch and structures within the foot.

There are only 26 small bones in your feet that carry the weight of your entire body. It’s easy to take them for granted. Feet are vital to walking and running.However, you may not think to train and strengthen your feet in the same way you’d approach other body parts.

List of related literature:

Strength: decreases 0.5% to 2% per day of inactivity for the plantar flexors and quadriceps 2.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

The weight of evidence suggests that RT improves muscle strength, balance, and coordination; reduces pain; and increases functional capacity and health-related quality of life for people with arthritis.

“Physical Activity and Health” by Claude Bouchard, Steven N. Blair, William L. Haskell
from Physical Activity and Health
by Claude Bouchard, Steven N. Blair, William L. Haskell
Human Kinetics, Incorporated, 2012

The investigators speculated “other factors which may be gender specific such as lower limb strength, habitual footwear, or the cumulative amount of exercise over a lifespan may play a more important role in affecting joint ROM” (p. 48).

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

A systematic review and meta-analysis showed that strengthening and balance exercises in PD provide benefits to physical function, strength, balance, gait speed, and health-related quality of life (Goodwin, Richards, Taylor, Taylor, & Campbell, 2008).

“Palliative Care Nursing: Quality Care to the End of Life” by Marianne LaPorte M. Matzo, Phd, APRN, GNP-BC, FAAN, Deborah Witt Witt Sherman, Phd, APRN, ANP-BC, FAAN, Gary Martin, PhD
from Palliative Care Nursing: Quality Care to the End of Life
by Marianne LaPorte M. Matzo, Phd, APRN, GNP-BC, FAAN, Deborah Witt Witt Sherman, Phd, APRN, ANP-BC, FAAN, Gary Martin, PhD
Springer Publishing Company, 2009

McGavock JM, Hastings JL, Snell PG, et al: A forty-year follow-up of the Dallas Bed Rest and Training study: the effect of age on the cardiovascular response to exercise in men.

“Murray & Nadel's Textbook of Respiratory Medicine E-Book” by Robert C Mason, John F. Murray, Jay A. Nadel, Michael B. Gotway, V.Courtney Broaddus, Joel D Ernst, Talmadge E King, Jr, Stephen C. Lazarus, Arthur Slutsky
from Murray & Nadel’s Textbook of Respiratory Medicine E-Book
by Robert C Mason, John F. Murray, et. al.
Elsevier Health Sciences, 2015

King, GW, et al: Effects of age and localized muscle fatigue on ankle plantar flexor torque development.

“Physical Rehabilitation” by Susan B O'Sullivan, Thomas J Schmitz, George Fulk
from Physical Rehabilitation
by Susan B O’Sullivan, Thomas J Schmitz, George Fulk
F.A. Davis Company, 2019

Yamamoto LM, Lopez RM, Klau JF, et al: The effects of resistance training on endurance distance running performance among highly trained runners: a systematic review, J Strength Cond Res 22(6):2036–2044, 2008.

“Hypermobility, Fibromyalgia and Chronic Pain E-Book” by Alan J Hakim, Rosemary J. Keer, Rodney Grahame
from Hypermobility, Fibromyalgia and Chronic Pain E-Book
by Alan J Hakim, Rosemary J. Keer, Rodney Grahame
Elsevier Health Sciences, 2010

In another study, Chaouachi et al. [65] looked at the effects of the within session sequence of balance and reactive strength exercises (i.e., plyometric exercises) on measures of physical fitness.

“Handball Sports Medicine: Basic Science, Injury Management and Return to Sport” by Lior Laver, Philippe Landreau, Romain Seil, Nebojsa Popovic
from Handball Sports Medicine: Basic Science, Injury Management and Return to Sport
by Lior Laver, Philippe Landreau, et. al.
Springer Berlin Heidelberg, 2018

Because of the high impact levels encountered, the intense forces applied, and the athlete’s training volume, the durability of the foot is limited, and it should be replaced on an annual or biannual basis because the energy-storing properties of carbon fiber feet diminish over time.

“Atlas of Amputations & Limb Deficiencies, 4th edition” by J. Ivan Krajbich, MD, Michael S. Pinzur, MD, Benjamin K. Potter, MD, Phillip M. Stevens, Med, CPO
from Atlas of Amputations & Limb Deficiencies, 4th edition
by J. Ivan Krajbich, MD, Michael S. Pinzur, MD, et. al.
Wolters Kluwer Health, 2018

Docherty, C., Moore, J. and Arnold, B. (1998) Effects of Strength Training on Strength Development and Joint Position Sense in Functionally Unstable Ankles.

“Sports Rehabilitation and Injury Prevention” by Paul Comfort, Earle Abrahamson
from Sports Rehabilitation and Injury Prevention
by Paul Comfort, Earle Abrahamson
Wiley, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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115 comments

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  • For your recommended shoes (for bunions) do you have a non-leather list? I don’t necessarily need certified vegan…but I’d prefer not to get leather.

  • Would you famous physical therapists know if flat feet can cause pain on the tops of the feet (on the bony part, right above where the arch should be)? That’s where I often get pain and the only thing I can think of is that no arches in my feet may be causing it. Just curious…

  • Would standing on your front pad be good for you arch? Would it help prevent fasciitis too? I’m a nurse and I stand still a lot. It seems to help if I stand on my toes/front pad of my foot?

  • I’m confused by your introduction of the wood plank. Are we supposed to do it with a wood plank or on the floor like your first demonstration? And you do it first with one foot forward and one back, rather than both feet together like on the plank.

  • This is amazing! I can’t wait to try them soon! My feet are always in pain because of the practicing that I have to do with my instrument and my lessons. I think this would work tremendously for the pain! Thankyou so much!

  • Great videos. Thanks. Are their self exercises that can flatten high arches? Can physical therapy help flatten high arches to some degree by loosening tight ligaments?

  • Thanks for actually getting to the point of your video quickly. Appreciate that you actually “do” the exercises without the excess chatter. Awesome and easy exercises that can be done anywhere.

  • I subscribed to Bob & Brad during the cocaine years. They were a lot more into what they were doing back then. Now, they’re just so mellow. It’s different.

  • can i WORSHIP YR FEET & SOLES GUYS?? PUT ON my friends feet dot com theyre PERFECT FEET N SOLES WITH REAL Charachter in em:) woof n Whiifs:)

  • I’m wondering if over pronation could be contributing to some stability issues and pain I have in one of my knees. I noticed that when doing single leg deadlifts barefoot, my calve tightens and my knee sometimes caves inward. could this indicate a pronation issue? is there any self assessment technique you can recommend?

  • Thanks for the video. Can you explain why we shouldn’t do the last exercise in leather shoes? I wear moccasins around the house (because it’s the next best thing to barefoot) and figured they’d be perfect for the zig zag.

  • When I was a kid, our doctor told our mom to make us pick up marbles with our toes and walk around the room. This was supposed to strengthen our floppy arches.

    Doctors probably don’t recommend that anymore.

    It was fun we would race.

  • I feel like my feet play a huge role in my FAI-issues. Whenever I stretch my tight hamstrings I feel it a lot in my feet, but I don’t really know how to get rid of that tension there.

  • thank you! I broke my right ankle and swore I would always be careful and never break it again. 16 years later a mishap happened and I broke it again. I’m lucky to be able to walk pretty normally again (and mountain bike ) now I’m looking for strengthening exercises and these look great. one of my instructors told me strengthening is key to preventing future injuries and fractures so maybe I should do these excercises every day for the rest of my life.

  • I play a lot of tennis, came down with plantar fasciitis in right foot, discovered I duck walk overpronated both feet in the past, now I duck walk both feet but overpronate on right foot where I got plantar. Internal hip rotation not good, but doing exercises about 3 weeks, gettin a little better, age 57. have had inner right knee soreness from problem. I will strengthen everything, not just hips, is moderate arch supports ok while playing tennis, I walk barefoot in house and will strenthen feet through exercises, have been doin one for strengthening arches as I need to stop collapse which probably led to the plantar, any thoughts?

  • I bought that black night splint you recommended! It works really well! I’ve found that getting it to stretch just under the threshold of pain to be the best for getting my heel to properly stretch out. It’s too uncomfortable to wear while asleep but I can wear it while sitting at home. Thanks again!!

  • Make sure you do these exercises before you run down to the local cause ya lates for the start of the poker tournament. Wise advice. If not, look up abrasions and sprains after this. ����

  • Our brand new app ROM Coach is LIVE! Download it via one of these links:
    Apple App Store: https://www.precisionmovement.coach/rom-ios
    Google Play Store: https://www.precisionmovement.coach/rom-android

  • I’m only 23 and the right side of my body is super weak, my age may have nothing to do with my problems but these guys’ videos have helped me so much more than any doctor I’ve visited.

  • @Upright Health, should we do this exercise with knees bent (more soleus), or knees straight (more gastrocnemius)? Thank you for the exercises ��

  • When my daughter was a baby she had a wonderful osteopathic doctor who warned me about those rigid white baby shoes everyone always wore. He said they would not allow her feet to develop properly and she should wear something softer and more flexible. I’m glad I followed his advice.

  • I like this. As someone who lifts. Used to run and hikes and backpacks. These are good. When u carry a 25-30 lbs bag in your back for 10-12 miles sleep and repeat. Your feet and ankles get sore. These work well

  • Hi Bob & Brad! If I put together some short questions, could you both give me some advice about some good health rips and gentle exercise for people with Marfans Syndrome? My legs and ankles often hurt from muscle pain, and I’m putting pressure on my feet (just had 4 toes straightens, but my foot is completely numb due to 4 fusion surgery’s on my back) so all in all, my feet are rubbish, and I’m getting sick of having so much pain, discomfort, embarrassment, my balance isn’t great, as I have one leg about 5-8cm shorter than the other!!!! Lol I bet you think I’m making all thIs up!..but unfortunately…no! ����������

  • My comments are a bit silly, but you must feel good to be able to really help people. I noticed a new perk to abolishing the tightness and ROM issues in my legs getting in and out of the car has become easier. I make fewer and fewer “old man” noises when I prattle about. Everything is taking awhile, but I’m getting there. Thank you from the bottom of my heart, Cory.

  • Eric, thank you for sharing your expertise! If someone has these common issues, they decide to go to a running store to get professionally fitted for shoes. The salesperson immediately suggests shoes with supportive arches, some added stability and inserts…but what you’re suggesting is that feet need to be worked, to function as intended…therefore what type of running shoes would you suggest? Right now I’m battling plantar fasciitis, I’m sure from over pronation, over striding…

  • It does not make sense. You are showing tennis ball exercises, some may not have a tennis ball. I was asked to do exercises in your video.

  • Hi there. Thanks for the vid.. I over pronate. Flat feet.. Also walk inwards. Can you please provide me with a link for the exercises.
    I wore arch supports as a child, but it never helped also experienced v painful feet and calves as a teenager..

    Thanks again.

  • Hi, I’m a re recreational golfer who’s looking for more mobility in the ankles, hips, low back and shoulders. Just wondering if you make individualized mobility programs/do virtual personal training. I like your approach! Thanks.

  • THANK YOU SO MUCHHH!!! This’s exactly what I needed. All the ankle exercise videos on YouTube are of using resistance band which is great for when you’re just recovering from a sprain or fracture but this’s more advanced deeper stretches that will strengthen your ankles and best of all I don’t need any bosu ball or whatever. Thank you sooooo much!!! I have sprained both of my ankles so many times and more recently it’s been hurting after months and months. I hope these exercises will strengthen them before I join the army:)

  • if anybody in here has extensor tendonitis like me this helps so much but do more sets and take a hot bath after and your foot feels great do 3x a day

  • i think bob is so sexy, minus the hair don’t. luv thin, fit men! looks even sexier in black!!! sorry mrs. bob that i’m crushing on your hubby.

  • Great Video….how long do you recommend each exercise and do you recommend sets? I am dealing with my first bout of plantar fasciitis. Ditto on Diane’s comment!

  • I can not see your feet, the subtitle hides them. The explaination great, but can not been seen anything…Correct the video, pls.

  • Thank you, very useful information. I’m going to do your exercises and I’m going to wear the barefoot shoes, instead of conventional shoes. I’m pretty positive that those 2 things together will fix the problem.

  • ANTERIOR TILT causes the hips to rotate inward first, then knees to cave in, and over-pronation. If you have lower back pain it’s really worth checking if you have an anterior tilt. Forcing your feet in positions won’t fix the root cause if you have an anterior tilt, such as tight psoas muscles, weak glutes, etc.

  • Hi dear it’s really nice video. However I want to know some excersice for me as I can’t stand without support. I have foot drop and my ankel and toe movement not present now

  • I had a complex break where I essentially broke my leg off my ankle and now have a plate and screws. I was active, I use to dance; now even after PT I still find myself with limited movement and pain in my foot. Is there anything to gradually build foot and ankle strength along with mobility?

  • I had a bad ankle roll from skateboarding and i feel my arch has completely vanished and became something abnormal in the right foot, knee became inverted along the way after some passing months. I was hoping to tackle the root cause and this video changed my perspective on letting tedious injuries get in the way of a pain free lifestyle.

  • After about a year of dealing with a sprained ankle the 3 way ankle mobility ( 2:32) & the Outside rocks ( 3:10) helped pop and loosen up my feet to where I can walk much better! Thank you for making these videos. It helps when you’re all alone in your house trying to figure out how to get better.

  • I’ve always worn shoes with rarely arch support nor supportive shoes in resulting to arch pain. I’m 24, I’ve never known about this but I pronate and now I wear stability shoes with medium arch insoles and I’ve not had any arch pain since

  • Could you do a video on high arch feet and muscle imbalances (calf, leg) due to that condition? Some tips on it as well as some exercises would be really helpful.
    I have been considering getting a toe spreader, but dont know if it would be worth it.

  • Both my big toes feel pressure because I am constantly clicking them and they are really stiff in the morning. I sprained both my big toes and both my ankles some time back but never got around to strengthening it

  • My ankle is fractured, its already 2 months and half but my leg bone (febula) near the ankle is still paining….what should I do???

  • Great exercises! The ligament on one of my ankle has gone loose, was wondering if I would still be able to do all of these exercises?

  • Thanks. I need these.
    Saw a Jujitsu/Grappling article for “bulletproof” ankles, but this video puts still photos to shame and shows even more exercises.

  • thanks a lot. Due to injury (slip) i am unable to do inversion movement of left foot. please suggest specific exercise. thanks again

  • Thank you for you video. I know I have to work on my feet, but I also have alot of instability of my pelvis, SI joint dysfunction and hip pain. I get nerve irritation from the waist to my feet. I do not have neuropathy. I need alot of core and back stabilization, but unfortunately, it is very difficult to find the right person. Is there any videos on stabilization of the core, hips and back? My question is do I need to work on my core and back first before focusing on strengthening my feet. I am very frustrated and unhappy with the PT’s I have seen, especially when I have to pay are out of pocket. Please give me your opinion.

  • I am a personal trainer, been researching on ankle pronation because of one of my clients and this was a great video! thank you love! Also drunk part was pretty funny haha

  • My husband had total ankle replacement 6 mos. ago. What exercises would you recommend overall. And specifically what would help him to once again be able to point his toes downward? In other words restore some more range of motion. He has limited ROM for the last 40 yrs. due to his original ankle injury from a car accident. Is it possible to regain some ROM despite the internal scarring & healing? Thanks so much for your brilliant video!

  • “I noticed a couple of months ago, that my balance was getting really bad. I came out of the bathroom at a restaurant. And I went like this…”

    Proceeds to stumble

    “Well how many did you have?”

    LOOOOOL
    Bruuuuuh I’m dying!!!!!
    These guys are legends:D

  • Your channel is the best!!!it has so many information how to refresh basic workouts. It made me to improve my joint mobility too. Thank you so very much!!!

  • Just a suggestion, but if you have an amazon affiliate account, or another affiliate account for some of the tools you use in your videos (in this case the ball on the brick), you should put a link in the description. If someone wants to buy it they don’t have to look for it and you get paid. win/win

  • Should I stop wearing my arch support insoles then? I have the Provision 4 from Altra so it has the guide rail but I also put in my insoles. Im still testing them but should I stop using the insoles?

    Ive been starting to walk fairly long distances. 6 miles minimum to 10 miles about 3 or 4 times a week. So I really want to do whats best for my feet for when I start jogging.

  • Hi. When I stand, my foot points outward in order to keep my knee straight. When I move my foot straight, my knee goes inward. What would this be called? And will the ankle mobility video help align them?

  • Oh my! You give THE BEST explanation and hope compared to anyone on YouTube! I’m finally hopeful to believe that I can be helped with my terrible feet!!! Thanks!

  • Thanks for such detailed information. I’ve learned a lot. I have extensive foot and ankle issues and I appreciate how specific you are and how you connect the dots ( or parts).

  • Thank you Coach, extra+ presentation of interdependence between foot, ankle, knee & hip for a pronated feet, what about a supinated feet? Any drills for that?

  • Improving your arch is something I thought was impossible to do that you were just stuck with your arch. Can a flat-footed person do these exercises and improve the arch, avoiding surgery at some point?

  • Hello, I had a year ago an accident because I fell of a trampoline straight on my neck. I was completely paralyzed. I had a surgery at C3-C4. We’re now one year later I can walk with a cane (walking stick) but it is slow and there are still some issues for exammple overpronation. Is it possible to make a video with some exercises?

  • I just bought Xero shoes and went totally barefoot last week. Great advice!

    Question though, if I never wear shoes with arch support, do I still want to increase my arch?

  • Hi. I had an injury on my ankle for 2 years during that time I took almost 100 rehabilitation therapy sessions then I finally had a surgery with lots of therapy. After 2 years of my surgery I couldn’t jump nor run, I got tired after 20 minutes walks and the rest of my body was in pain as well. I found your channel 2 months ago and I’m doing some of your routines for mobility, stretching and activation and now I can exercise, jump, run, ride, enjoy long walks, I got my life back. I don’t have words to say how much I appreciate your work. THANK YOU SO MUCH YOU CHANGED MY LIFE IN AN AMAZING WAY. Hope you know how good you are. Thank you thank you thank you. ❤️

  • Very good, ´´If you absolutely can´t stay positive, don´t go negative, just cruise neutral for a while until you can get back up. Terri Guillemets´´.

  • What did you mean in the beginning when you said “it could mean our glutes May be inactive?” Because I feel like I may have something to do with that case.

  • Hello, thank you so much for the video! I wanted to askwhat would be the suggested length for doing each exercise and should there be any reps? (Sorry if someone already asked this)

  • I have pronation when no stand straight up barefooted but have supination when I walk with shoes on what can I do it sole can I buy? I also have flat feet

  • Really good video! Do you think bunions can be reason for overpronation? do you have any videos on how to prevent bunions? Thank you

  • I overpronate quite a bit. Still can hit 15:42 5k and 4:23 mile as a HS runner. However I think they might cause my shin splints so I wanna fix it good information!

  • This is the thing that ive been swarhing for after years of years finally!!! When i wear shoes the shoes worn out which is natural but mine the way it worn out is like sooo uneven people would laugh at me

  • After many years of pain and numerous injuries down my left leg (broken 5th metatarsal, torn ACL, meniscus tear, and cartilage damage….and now bone spurs in knee) I finally had a physical therapist tell me last week that I turn the left foot out and my pelvis is out of alignment making my left leg longer. No wonder I am always having issues with that leg….knee pain that runs all the way up to my lower back. I think there might be light at the end of the tunnel now that I know what really needs addressing.

  • Can this contribute to back pain and disc degeneration at a young age, by wearing flip flops 24 7? I have very low arches and i did stop wearing flip flops but the discs are bad so its too late. I just have to baby my back and do what i can.

    It would mean a lot to me if i could have a session with you. I know thats not possible haha but i really would like to have a session with someone like you, who do I look for? What kind of doctor are you?

  • This is great advise. I need to do this. Any videos on helping bunion on big toe? I was told to increase the arch in my shoes???

  • both of my feet have normal arches. I get bad shin splints front and back after a few minutes of jogging. Is this caused by poor ankle alignment/ over pronation?

  • It’s from sitting down too long. Sitting at a desk. Your leg being 90 degrees causes your calves to shorten and hamstring to tighten. Been through it.

  • Hi Bob and Brad, my mother has right foot swollen problem for two years.
    We have gone through all blood test including biopsy but every result is negative. Her foot is getting weaker and weaker. She isn’t able to walk and her left foot is also getting pain due to all the pressure on it.
    Kindly help us, if there is any possibility you can suggest for diagnosis. For last two years we aren’t able to get diagnosis yet.

  • Very good explanation on shock and charge absorption in bones and articulations. I thought about something similar concerning a problem that I’m having especially on my knees. But in the las period it seems that my shoulder too has something strange, and I have little pain on my back too.
    I think that femurs slip on the internal side, and this is causing bursitis over patellas in the upper and lateral side, in both legs. I thought that it is a normal response, under vertical charges, to preserve articulated quadrilateral kinematics of knee, even if there is a vertical strain.
    Anyway I charged my body in both directions, in horizontal way too, pushing forward. When I rotate ankles I can hear some clicks, it seems on lateral side, and I can feel peroneal tendon sliding too much under the peroneal head.
    Surely is a general problem due to strains in both directions.

  • A1 Matt.. and Vincent! I discovered this, but you’ve taken it further. You have more knowledge, and concentration.
    What I did was: planting my ball of my foot on the floor, I am thinking of it as the bottom of my leg, so my heel isn’t taking my weight. Then keeping my hips facing the front wall, I rotate my femur outward. That creates a pulling together of the arch.
    Seeing has always been your forte, made easy.

  • i think I’ve had this problem my whole life in my left ankle and never knew why. i always thought i was out of shape. i started getting back into running recently doing about a mile a day if i can, and my left ankle (only) gets totally trashed. i can’t do more than a mile without significant pain on the outer portion of the ankle. i went out later just for a walk and felt the pain again, so i looked down and to my surprise, my left foot is tilted out by maybe an inch. i will try to consciously walk and run straight instead, it does feel weird walking without that small inch of pronation

  • I was told to wear arch supports and have been doing so every day for a year and a half. So should I stop using the supports in your opinion to strengthen my muscles? I also have bunions on both feet is this caused by dropped arch or unrelated?

  • What if u have bunions and can’t bend ur big toes? I can’t even do push ups because of not being able to bend them.. a lot of these exercises require bending the toes..

  • This video is doing my feet and ankles a lot of good. Best I’ve come across so far. I have difficulty squatting, although I’m told nothing organically wrong, except long ago a dislocated patella playing a badminton match on a slippery floor. So should I just keep on stretching appropriately in the hope this will improve? Thanks so much

  • Thanks, that really helped me understand more. I used to do the ‘death grip’ with my toes thinking it would cause my arch (I have one flat foot the other is fine) to shorten but this makes so much more sense and is so much easier than what I was doing.

  • @uprighthealth Do you have a video that discusses hip hike? For example, on a day I wake up and my hip just wants to hike up all the time, standing, sitting, etc, which of the exercises hit the right muscles? You guys are great.

  • Wanted to ask about spurs behind the ankle, how can I exercise and get my body to absorb them instead of getting a surgery to remove my tendons and spurs and then reatach my tendons.

  • Your video was very helpful! Thank you! �� I had a question though. Are you saying that wearing a stiff arch support is a bad idea?

  • Horse riding helped notice I have forefoot abduction! For almost a year I’ve been told to point my feet to the nose of the horse and I always end up pointing my feet outwards, until recently one of the women that has been telling me the same thing came to me and tried to put my foot in place. How did I react? Almost crying because of the pain, she told me my reaction was not normal and that it shouldn’t hurt at all. I noticed it was because that was the default position of my feet and putting them straight seemed right, but painful:/

  • Is it possible that someone’s tibia and fibula can simply be connected to knee in a manner that is somewhat offline and cause some of these problems? In my case, I do have some of these problems, but anytime I point my feet straight, my knee are turned in, regardless of what cue I’m given or what movement I try to achieve. Likewise, when I point my knees straight, my feet inevitably turn out. If I try to resist the turn, it feels like my knee is in trouble and could become injured. It’s pretty uncomfortable.

    I also cannot sit in seiza. I don’t know if you’re familiar with martial arts, but in some parts, and in some cultures, people kneel down, curl their feet underneath them, and sit on their feet in this way. It’s used in yoga as well, and it’s often called seiza. When I try a similar position, I have to turn my feet out rather than in, or I have a lot of knee discomfort. In fact, if I was physically forced into the seiza position, I have no doubt my knees would snap like twigs under such intense isolated torsion.

  • Hi! First of all thanks for the video, flat feet are an issue I’ve had to deal with since my teen years, and I definitely would like to fix this in 2020.
    I have a question regarding the before/after picture of Vincent’s feet: Do your feet now naturally arch this way? Or do you need to consciously engage your intrinsic and extrinsic foot muscles to achieve that?

  • I’m looking for some shoes with a bigger toe box, since you seem to have similar feet what kind of shoes do you recommend for training?

  • I found out that the root cause for me was Achilles tendon inflexibility caused by tendonitis from working outdoors wearing very high, stiff boots for a long time. 10-15 mins/day of Achilles tendon & calf stretches, plus switching to barefoot shoes has helped a lot.

  • Thanks for the video Vincent! I felt this right away after 5 slow reps.
    I was wondering how long does it take to usually see / feel a significant change?

  • any exercise that you would recommend for increasing upper and lower body separation (for golfers) thank you, love all your clips, i do ur hips exercise set daily

  • Thank you for excellent explanation of all this (and the link to the video for the exercise.)….. If the person had hyper extension in joints and pronation, would the video you linked to be the way to address it?

  • How the hell did this pop up in my recommended videos a day after me and my brother were talking about our feet not being normally straight??? Wtfff

  • Completely agree about cushioned footwear. I have footwear where I’ve removed the insole. Whilst not the complete barefoot experience it’s just the sole of my foot against the sole of my trainers. Better connection with the ground.

  • Hello, just watched video on Hippy and was made more aware of hip issues. Unfortunately the Healthy Workshop was cancelled due the pandemic. My concerns with my hip is one of doing too much of everything in treating hip pain. Lately I am having aches(hamstrings, knee, calf and heel. Trying to manage pain but getting discouraged but not giving in. Your thoughts would be much appreciated. Maureen P.

  • I have started putting my thongs (flip flops) beside the bed so I can get straight into them, they have an arch support which is great for morning PF pain in my left foot.

  • Why do you want to improve your ankle or hip strength? Is it a sport? A hobby? Let us know what motivates you and what’s helped you!

  • On these issues I always think of the Roman Caligae, the flat-soled boots worn by the legions.

    They conquered the known world from Britain’s climate to North Africa and the footwear seemed to work well.

    And then we have all our indigenous peoples who have gone barefoot or lightly-shod for millennia.

    So, I conclude that a flat-soled shoe is probably an ideal. However, not something to step into (!) directly from our modern habituated thick-soled environment without some gradual process.

  • Hi there. First of all great video, I got some better insights in my problems. I would like to hear your opinion on it though if you have the time. I overpronate pretty badly and cant run in arch suportive shoes for more than 3 km, even with custom insoles. And its even worse with my new expensive inline skates with arch and ankle suport that forces my feet in the ‘normal’ position.
    It feels like my entire bodywheight rests on my arch with both. There is immense presure on my tendons and nerves and it starts to agitate them. The pain becomes unbarable after about 20 min. and my forefoot goes numb. In non suportive shoes and my old inline skates I never have problems. Will training my arch help with this problem? Or do I need to go see an expert?

  • I think I have over pronation but it’s only in one foot but it really irritates me because it rules against the inside of my shoe. I’m really hoping to fix this so if anyone has any tip please let me know

  • This is a great video and I’ve even saved it to watch again until I know all the exercises. I love that they’re all things I can do at home and the fluffer at the end was a bonus lol ��

  • i have plantar fasciitis, feet are not that flat, got some arch, doing exercises to overcome overpronation, videod myself walking, appeared to be duck walking got the big toes bending toward 2nd toe not extreme yet, so I walk straighter, doing internal hip rotation for that. I hear strengthening arch helps thecollapsing arch which is often culprit for plantar fasciitis, calves dont feel that tight, makes my heel sore to do wall stretches so I use a towel over foot. I know what you are thinking, is there a question somewhere, lo! Yes there is, can you usually correct your walking gait through therapy or are most people with a bad walking gait dealing with a deformity. Foot Doctors I have seen seem anxious to scan your walking gait and sell their custom inserts or cant afford get a shot of cortisone without much of an evaluation, are most problems fixable by therapy, I hear custom inserts are just a band aid and problem comes back.

  • Hi… I ran track and field and I got new shoes and I’ve had them for over a week and we moved from in door to out door and my ankles have been hurting really bad sometimes the pain moves to the top and bottom parts of my feet I can’t sit down after practice because of the pain it hurts to walk and when I’m not practicing my ankles hurt when going up and down the stairs.. my coach said it’s because I got new shoes the athletic trainer said it’s because of change in scenery and lack of stretching after practice but no one really seems to know the problem and I was wondering if you might try to figure out what’s wrong I know it’s a lot to ask but so far nothing is really working

  • I love what you’re trying to do here, but i think the language was very confusing, and the explanations too long. I didn’t know if you were showing us the exercise in this video or if you were showing examples of how the feet move.

  • Hey mr Wong, before I watch this video I will like and sub. I am 14 and when I wear pants you can clearly see my knees are bent, and when I wear shorts, I also have a question, is foot pronation equivalent to flat feet. I play sports and it feels uncomfortable running/walking because they stare and whisper sometimes, but I don’t care, I just move on. After I wrote this message I watched the video.

  • I need to improve my foot Eversion, dorsi-flexion and ankle strength. I had a stroke that crippled me for three months until I started working with a fantastic physical therapist.

  • Wow I’ve only been doing this for 2 days now and this video as well as one other one on internal rotation has dramatically improved my over pronation and collapsed arch that I’ve had for as long as I can remember. THANKYOU!!!

  • Can you explain why I have all these syptoms (feet turned out, knees turned inwards collapsed arch) but when I look at my shoes they always worn down on the,,outside,, edge of my heel which would indicate my feet are inverting not everting?

  • I am struggling with my hip pelvis and groin. It sure if it’s my foot or herniated disk that I had for a year or labral tear. In the end all can be fixed with mechanics and stretches would you please tell me what to do?

  • out of all the therapists on youtube you are the only one that has actually explained my issue and how to fix it. Thank you. You have gained a subscriber.

  • This is what I have and what’s happening for me. Thank you Eric. Your methods of explaining things so thoroughly are greatly appreciated.

    Glad to see this now and wish I would have in my 20’s early 30’s. Your channel is so underrated. You’ll have a million subscribers one day for sure!

  • I can only lift my big toe if i hold my other toes down and I can only lift my little toes if i hold my big toe down, does it help bunion reversal if I do it this way or must I have surgery to correct

  • I went to 6 different doctors, made 2 Walking Analysis this year after suffering under shin Splints and you Made the best Video to explain and Help me!!! Thanks!

  • Just found this channel after listening to Daniel Vitalis’ podcast, my feet are doing well already but I’m definitely going to try these to further improve them. Thanks a lot:)