Usually it's chronic tightness in one hip, which gets lifted up and brings the leg with it. Usually the dominant side hip is tight and pulls the dominant leg up
Dear Andrea, about a year ago the transverse arch of my right foot came crashing down. I let it hurt for a couple of days and then realised it needed fixing as it wouldn t fix itself. I didn t want to go to a doctor and I didn t want to wear orthotics for the rest of my life, so I looked up things on youtube and came across your video. I am German and grew up with Birkenstock shoes and supporting footwear and now live in Australia where I walk barefoot a lot and I walked barefoot round the apartment when it happened. What you said about the arches getting lazy by providing them with support made sense to me and I did your exercises and was pain-free after one week and could squat down and come onto my tip-toes after three weeks.The arch restored itself completely with the exercises, particularly the curling round of the foot and working into the pain. Not only did you help me but also a lot of my clients, I m a remedial massage therapist and can now refer clients to this video if they ask my advice about orthotics or pain in their feet. Thank you so much. Uli
Thank you for your review. I've been searching for feet exercises as I experience pain from prolonged walking and standing all the time. This video seemed the most useful so far, and your review makes me even more confident to follow the training. Thanks.
Update: I work in a restaurant doing dishes now and I don't sit down for 7 hours straight. I experience no more pain, except for the regular transient tiredness which goes away as soon as I get some rest. Before these exercises, I couldn't stand up for half an hour, I would always reach for a chair or go into a squatting position because my feet would hurt so bad. I am so thankful to have found this video :) It changed my life as without it I wouldn't have been able to keep my job.
Dr. Spina, thank you thank you thank you, i have a plantar facilities and a very flat arch, and I and my wife walk every day about a two miles down the beach here in san Diego and it helps but than i included food exercises like tennis boll foot roll, now this video with toe exercises .. precious !!!!
I never post on social media, but this simply is brilliant. Put clearly and concisely and highlights the appalling condition we’ve allowed are feet to degenerate through shoes and socks. I’m hoping, by following this advice, I will have fully functioning feet! Many thanks. 🙏🏼
Fantastic video. You touch on almost all the things that I read in this book I just finished reading. It is called simple steps to footpain relief by Katy Bowman. One of the best books for fixing foot pain for good rather than always trying to treat the pain. Highly recommend to anyone with severe foot pain like me.
This is a great video! Dr. Spina, I do believe you could knit a sweater with your toes; so much articulation! I am gradually working through these exercises, and it is helping my dance strength immensely. At first, I would just stare at my toes and will them to move, but now I can do it!
Excellent explanation in front of what has happened to our feet and same for the conditioning exercises. I feel that we all need these even if we don't run. Thank you.
Thanks, I think this will really help me; left foot can barely do any of these exercises and have been feeling a lot of arch pain with recent increase in running.
The trick with the pen was really helpful! I could not get the adduction at all, but after several tries with something for my toes to squeeze I finally started getting something.
Jumping rope in flat shoes is great for foot strength. Experiment with hard versus soft or surfaces to jump on. softer surfaces are generally more challenging for foot strength as they absorb your energy and make you work harder.
This is great stuff. Hardly any good videos on foot strengthening. I have had crazy pain behind in my second toe on top of the foot. Recently ..it has almost vanished...after I stopped all Dairy!!! Most aches and pains have disappeared... could have been an inflammation issue caused by Dairy all along!!
Thank you so much for this, Dr. Spina. I'm in the process of healing my plantar fasciitis and I do believe these exercises will help instead of just locking my feet in, not moving... We are supposed to move!
Any foot support that attempts to take the place of the supportive musculature will effectively shut off said musculature...."air" shoe designs definitely do so by over cushioning the foot and preventing healthy intermittent loading of the muscles, ligaments, and bones
My toes cant do any of that damnit they just sit there and look at me lol. I can do the towel crunch but with all the toes together. The fact that my 4th toes are hammeretoes one extreme one minor (not sure when it started but i guess if i had it as a child it was so mild the docs never said anything) . When i did see a podiatrist a few times 10 yrs ago . he said if isnt bothering my walking or hurting in general I could choose not to have surgery. having had 3 surgeries on shoulder / hand/ ulner nerve a couple minor procedures i wasnt in mood of any more surgeries. SO long ramble short IF your toes wont do anything how do you get it all started? I know with the first 2 I can hold the other toes down, and Im going to have to If i want to play along .. But Ive never seen such flexible toes as yours in my life lol
PS I found your video via Dr Moses Bernard who I started following re movement and he had this video linked. I dont have any foot pain but my toes have been abused. stepped on things dropped on/ smashed into .. im sure i fractured a couple a few times as the knuckles are crooked.. I dont wear stilletos just flat shoes or platform (not too high maybe 3 inchs? or sneakers and in summer technical water sandels for hiking/ kayaking . I ALSO am,just starting to research minmalist sneaks for the gym / walking workouts . Just need to wait for technical sneak stores to open in ny so I can try on different styles and see what works for me. I do hope youre still seeing these responses. I know its an old video lol
indeed. Many lines of research speak to the the importance of intermittent loading (as is sustained with the various exercises demonstrated) for stimulation of bone healing via activating the osteoblasts (the cells which build new bone structure)
You all prolly dont give a shit but does anybody know of a trick to get back into an Instagram account?? I stupidly lost the login password. I would appreciate any help you can give me!
@Jase Diego thanks so much for your reply. I got to the site on google and I'm trying it out now. I see it takes quite some time so I will reply here later when my account password hopefully is recovered.
Squeezing my toes together didn't even feel like something I could tell my feet to do until I stuck a pen between them, but the splaying toes and squatting circling and calf raises were all fine. It makes me wonder how on earth I have such discrepancy between the different areas. But! The goal is to remove the discrepancy! Off to figure out how my toes work! Thank you for the video
This is immensely helpful! I have weak feet after spinal cord compression. But I also have very high arches & bad bunions from years of dance & athletics. No surgery! Are either of these issues addressed anywhere? thank you.
Thank you for sharing Chelsey. I am glad that you have resolved the problem...and by the sound of what you did to do so, I would assume that you have done so permanently
Hi there! Many thanks for these hopefully very helpful exercises. Quick question: How many reps, or, if not reps but solid holds, how long? And how often should one train? Thank you!
1. Be patient. It's actually about your brain, nuerosystem. 2.be barefoot. Wear barefootshoes. 3. Search perch (bamlionheart), thefootcollective, stand on the kettlebell for medial arch and do toega as many as possible but only use your foot, not moving ankle or hand fingers. 4. Never give up
Although I have not assessed your specific case...and hence cannot provide specific medical advice, all of the exercises in the video can be beneficial when progressed at a slow but steady rate allowing for the tissue/bone to adapt and respond.
Wish I could visit with you Doc. Going on 1.5 years suffering from a seemingly permanent foot atrophy of my right foot due to a severe sprain. I feel like all the podiatrists i see or physio visits are not helping. It feels like a permanent injury. I think I screwed up the initial healing. I brushed off the severity of the injury. Doctors feel frustrated, they keep telling me to keep paying for physio and it’s not helping. No one has mentioned these exercises. I’ll come back after 4 weeks.
While it is normal to have 'intrinsic nerve stimulation' which can lead to muscular cramping...it is not normal to have symptoms of tingling. If this is what your are experiencing I would suggest that you have your foot examined by a knowledgeable practitioner to rule out any other potential conditions/underlying problems. Regarding how long until 'cramping' ceases, it all depends on the original condition of the foot prior to commencing (ie. weak, very weak, etc...)
Same here.... no problem whatsoever doing those movements, and no cramps. Must have to do with having done those movements all my life, they don't feel unusual. But don't ask me why....
oh wow really that's good to know thanks for replying . I have a 5th metatarsal stress fracture its been 2 weeks and 2 days since the injury but its feeling a lot better and much stronger what kind of foot excercises would you recommend to help heal up the fracture and make foot stronger thanks in advance for your help and advise
Hi - My name is Juliana and I was wondering if I could get an opinion from you about foot exercises. I have had surgery is on my feet and the DTL ligament “released” on my left foot. I have a lot of pain and cannot walk any real distance. Would you be available for a phone conversation? I can PayPal you. I am trying to assess whether I can help myself through exercises such as yours. Thank you!
No cramping :) :( My foot arches are so asleep. Last week, for the first time in years I could see a lift, and they seem to have dropped completely again, devastated!! I don't know how to rebuild them..
interesting can you explain intermittent loading for bone healing and how it works ive been doing weight bearing excercises for my foot that was injured with a stress fracture but its getting stronger but im interested in how this intermittent loading works thanks andreo
wow interesting I wear a lot of air max nike free shoes do these decrese muscle in my foot as well ? I just had a stress fracture that was probably the cause of it
This video made me more open to different ways of mobility. Doc, we're you suggesting orthotics are a bad or good thing for someone that has been said to have flat feet?
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
This is the best intrinsic muscle video I have seen.
Plantar Fasciitis Survival Guide at 60 years old and a leg shorter than the other should i renew my next pair of orthodics...help
same
Usually it's chronic tightness in one hip, which gets lifted up and brings the leg with it. Usually the dominant side hip is tight and pulls the dominant leg up
Dear Andrea, about a year ago the transverse arch of my right foot came crashing down. I let it hurt for a couple of days and then realised it needed fixing as it wouldn t fix itself. I didn t want to go to a doctor and I didn t want to wear orthotics for the rest of my life, so I looked up things on youtube and came across your video. I am German and grew up with Birkenstock shoes and supporting footwear and now live in Australia where I walk barefoot a lot and I walked barefoot round the apartment when it happened. What you said about the arches getting lazy by providing them with support made sense to me and I did your exercises and was pain-free after one week and could squat down and come onto my tip-toes after three weeks.The arch restored itself completely with the exercises, particularly the curling round of the foot and working into the pain. Not only did you help me but also a lot of my clients, I m a remedial massage therapist and can now refer clients to this video if they ask my advice about orthotics or pain in their feet. Thank you so much. Uli
Thank you for your review. I've been searching for feet exercises as I experience pain from prolonged walking and standing all the time. This video seemed the most useful so far, and your review makes me even more confident to follow the training. Thanks.
Update: I work in a restaurant doing dishes now and I don't sit down for 7 hours straight. I experience no more pain, except for the regular transient tiredness which goes away as soon as I get some rest. Before these exercises, I couldn't stand up for half an hour, I would always reach for a chair or go into a squatting position because my feet would hurt so bad. I am so thankful to have found this video :) It changed my life as without it I wouldn't have been able to keep my job.
Dr. Spina, thank you thank you thank you, i have a plantar facilities and a very flat arch, and I and my wife walk every day about a two miles down the beach here in san Diego and it helps but than i included food exercises like tennis boll foot roll, now this video with toe exercises .. precious !!!!
One of the best videos I've ever seen on RUclips
I never post on social media, but this simply is brilliant. Put clearly and concisely and highlights the appalling condition we’ve allowed are feet to degenerate through shoes and socks. I’m hoping, by following this advice, I will have fully functioning feet! Many thanks. 🙏🏼
This video & demonstration is breathtaking.
Damn. This vid is freaking amazing. Best exercises I’ve seen for intrinsic foot muscles.
This was worth watching just for "Cramping is neurological confusion" gonna steal this line hehehehe
Also would love to dive deeper on this subject if anyone knows about it
Still after 11 years a brilliant and super relevant video. Thanks Dre!
Fantastic video. You touch on almost all the things that I read in this book I just finished reading. It is called simple steps to footpain relief by Katy Bowman. One of the best books for fixing foot pain for good rather than always trying to treat the pain. Highly recommend to anyone with severe foot pain like me.
This is a great video! Dr. Spina, I do believe you could knit a sweater with your toes; so much articulation! I am gradually working through these exercises, and it is helping my dance strength immensely. At first, I would just stare at my toes and will them to move, but now I can do it!
Good afternoon sir this is a great video thank you very much Dr Spina
Excellent explanation in front of what has happened to our feet and same for the conditioning exercises. I feel that we all need these even if we don't run. Thank you.
The adduction exercise I cannot do at all. Wow! I found a part of my feet I need to strengthen!
Thank you!!
Thanks, I think this will really help me; left foot can barely do any of these exercises and have been feeling a lot of arch pain with recent increase in running.
me too
Awesome! My podiatrist just prescribed orthotics for my foot pain. I guess he's not up on strengthening. Will try this.8)))
The trick with the pen was really helpful! I could not get the adduction at all, but after several tries with something for my toes to squeeze I finally started getting something.
Do i sit or stand while doing this exercise?
Jumping rope in flat shoes is great for foot strength. Experiment with hard versus soft or surfaces to jump on. softer surfaces are generally more challenging for foot strength as they absorb your energy and make you work harder.
I find it helps to do the same movement with your hands at the same time as your feet.
Wow watching this has changed my view on what my feet could do
At 4:19 the exercise begin.
Thanks bro
Amazing. My feet felt amazing doing this, I can tell my feet are super weak.
This is great stuff. Hardly any good videos on foot strengthening.
I have had crazy pain behind in my second toe on top of the foot.
Recently ..it has almost vanished...after I stopped all Dairy!!!
Most aches and pains have disappeared... could have been an inflammation issue caused by Dairy all along!!
Thank you so much for this, Dr. Spina. I'm in the process of healing my plantar fasciitis and I do believe these exercises will help instead of just locking my feet in, not moving... We are supposed to move!
How long would it take to go from all toes to just the big toe calf raise to ensure the big toe is ready?
Any foot support that attempts to take the place of the supportive musculature will effectively shut off said musculature...."air" shoe designs definitely do so by over cushioning the foot and preventing healthy intermittent loading of the muscles, ligaments, and bones
My toes cant do any of that damnit they just sit there and look at me lol. I can do the towel crunch but with all the toes together. The fact that my 4th toes are hammeretoes one extreme one minor (not sure when it started but i guess if i had it as a child it was so mild the docs never said anything) . When i did see a podiatrist a few times 10 yrs ago . he said if isnt bothering my walking or hurting in general I could choose not to have surgery. having had 3 surgeries on shoulder / hand/ ulner nerve a couple minor procedures i wasnt in mood of any more surgeries. SO long ramble short IF your toes wont do anything how do you get it all started? I know with the first 2 I can hold the other toes down, and Im going to have to If i want to play along .. But Ive never seen such flexible toes as yours in my life lol
PS I found your video via Dr Moses Bernard who I started following re movement and he had this video linked. I dont have any foot pain but my toes have been abused. stepped on things dropped on/ smashed into .. im sure i fractured a couple a few times as the knuckles are crooked.. I dont wear stilletos just flat shoes or platform (not too high maybe 3 inchs? or sneakers and in summer technical water sandels for hiking/ kayaking . I ALSO am,just starting to research minmalist sneaks for the gym / walking workouts . Just need to wait for technical sneak stores to open in ny so I can try on different styles and see what works for me. I do hope youre still seeing these responses. I know its an old video lol
indeed. Many lines of research speak to the the importance of intermittent loading (as is sustained with the various exercises demonstrated) for stimulation of bone healing via activating the osteoblasts (the cells which build new bone structure)
Yes, but that only builds fibrocartilage, which isn’t like normal cartilage and breaks down after a short amount of time. It’s basically scar tissue.
Please may I ask, are the first few exercises done seated down or standing up? Thank you.
Thanks much…they are very hard to do but will keep trying
Smart foot training video! Thanks a lot!
I knew about towel curls but you added great additions.
proper foot strength/control would theoretically help with any and all conditions stemming from biomechanical dysfunction
Thx so much for this video since I started doing foot work, and wow, your feet are stronger than my arms!
Nice stuff! Especially after bunionectomy
Great post Andreo! thankyou.
You all prolly dont give a shit but does anybody know of a trick to get back into an Instagram account??
I stupidly lost the login password. I would appreciate any help you can give me!
@Alec Roberto Instablaster =)
@Jase Diego thanks so much for your reply. I got to the site on google and I'm trying it out now.
I see it takes quite some time so I will reply here later when my account password hopefully is recovered.
@Jase Diego It worked and I now got access to my account again. I'm so happy!
Thank you so much, you really help me out!
@Alec Roberto glad I could help =)
How the algorithm knew I needed just this video? Not sure, but glad it did!
Squeezing my toes together didn't even feel like something I could tell my feet to do until I stuck a pen between them, but the splaying toes and squatting circling and calf raises were all fine. It makes me wonder how on earth I have such discrepancy between the different areas. But! The goal is to remove the discrepancy! Off to figure out how my toes work! Thank you for the video
Great exercises and love all your advice and you help us a lot.God Bless you Dr. Spina
Great exercises 👍🏻👍🏻, could you please suggest some for Plantar Fascitis too ? Many thanks 😊
Are this good exercises if I had an híper extensión of the toe ?
You are incredible doctor; thank you so much.
This is immensely helpful! I have weak feet after spinal cord compression. But I also have very high arches & bad bunions from years of dance & athletics. No surgery! Are either of these issues addressed anywhere? thank you.
Thank you for sharing Chelsey. I am glad that you have resolved the problem...and by the sound of what you did to do so, I would assume that you have done so permanently
You are incredible Dr Spina - my sports therapist insisted I watch this video, and I'm very glad he did. It seems I have some neural pathways to form!
Excellent. Very helpful. Thanks.
Hi there! Many thanks for these hopefully very helpful exercises. Quick question: How many reps, or, if not reps but solid holds, how long?
And how often should one train? Thank you!
WOW I did not realize how weak my toes were... Thanks I will do these exercised daily. Hopefully it will assist in my inverted foot posture.
looks like it works, i'll give it a go. thanks
This is super helpful!
What if you can't separate the toes
I used to be able to do a full squat, just tried it and no dice! Much needed work to be done!
Great video sir.. I'll watch more of this later.. Hopefully you have more
This is a fantastic video, thank you sir.
What if you have hammertoes on one foot. And have the loss of muscle in your foot?
1. Be patient. It's actually about your brain, nuerosystem. 2.be barefoot. Wear barefootshoes. 3. Search perch (bamlionheart), thefootcollective, stand on the kettlebell for medial arch and do toega as many as possible but only use your foot, not moving ankle or hand fingers. 4. Never give up
Thanks lot for share you knowledge best one
Andreo Spina very interesting. can these exercises help fix/improve flat feet? thanks
PurCitron Yess! At least that’s what my osteopath told me
are these exercises good for squat progress? thank u
AWESOME!!! Great video. Will share with my friends, thank you!!
thank you, Many people will need these exercises, including me. Will spread this video :)
Although I have not assessed your specific case...and hence cannot provide specific medical advice, all of the exercises in the video can be beneficial when progressed at a slow but steady rate allowing for the tissue/bone to adapt and respond.
I am on this..... thank you
Bravo! Thank you for popping up on my you tube today! Who knew how challenging the individual toe work was! I now appreciate my feet more than ever.
These are great ideas. Spot on as usual, Dre. Looking forward to FRC. -Derrick Eddy, M.D.
are you sitting or standing doing these exercises?
Wish I could visit with you Doc. Going on 1.5 years suffering from a seemingly permanent foot atrophy of my right foot due to a severe sprain. I feel like all the podiatrists i see or physio visits are not helping. It feels like a permanent injury. I think I screwed up the initial healing. I brushed off the severity of the injury. Doctors feel frustrated, they keep telling me to keep paying for physio and it’s not helping. No one has mentioned these exercises. I’ll come back after 4 weeks.
You’re a legend.
This is the best video! I like it !
Really nice and well presented video!
gold mine right here, thank you
Thank You for sharing! This Knowledge is absolutely GOLD!!!
does these excercises help with foot stress fracture recovery
Great video Doc. Love this stuff.
Thanks dr for this video
Can you make a video about posterior tibial tendonitis..
Hey doc these excercise are recommended for pronated feet or supinated feet ?
Gracias. Excelente video y muy útil. 👍👏👏👏👏
Great material!
Thanks for the amazing video!!!
if after a couple of weeks it does not resolve I would be looking into the matter more deeply (imaging, etc)
While it is normal to have 'intrinsic nerve stimulation' which can lead to muscular cramping...it is not normal to have symptoms of tingling. If this is what your are experiencing I would suggest that you have your foot examined by a knowledgeable practitioner to rule out any other potential conditions/underlying problems. Regarding how long until 'cramping' ceases, it all depends on the original condition of the foot prior to commencing (ie. weak, very weak, etc...)
How would you treat an os trigonum ?
Would this help at all in preventing bunions?
hey Doc...hope all is well. You should try to come down to Toronto for the November 30-December 1 FRC certification
So today I learned my feet are stronk!
Never thought of dem foot gainz.
Same here.... no problem whatsoever doing those movements, and no cramps. Must have to do with having done those movements all my life, they don't feel unusual. But don't ask me why....
Thanks. I noticed I have no problem with most of these so walking barefoot constantly seems to have its advantages!
oh wow really that's good to know thanks for replying . I have a 5th metatarsal stress fracture its been 2 weeks and 2 days since the injury but its feeling a lot better and much stronger what kind of foot excercises would you recommend to help heal up the fracture and make foot stronger thanks in advance for your help and advise
Hi - My name is Juliana and I was wondering if I could get an opinion from you about foot exercises. I have had surgery is on my feet and the DTL ligament “released” on my left foot. I have a lot of pain and cannot walk any real distance. Would you be available for a phone conversation? I can PayPal you. I am trying to assess whether I can help myself through exercises such as yours. Thank you!
At mark 4:58, Does that shot of the foot show a view of Hallux Varus?
glad you enjoyed it
Are you sitting down while doing the feet exercises in the beginning? Thank you for good video
Yes!
Could this type of work also help in rehab post ankle sprain? Thank you
I find walking on sand is quite a good foot exercise. Loose dirt works too, but not as well.
No cramping :) :( My foot arches are so asleep. Last week, for the first time in years I could see a lift, and they seem to have dropped completely again, devastated!! I don't know how to rebuild them..
Great videoooo
interesting can you explain intermittent loading for bone healing and how it works ive been doing weight bearing excercises for my foot that was injured with a stress fracture but its getting stronger but im interested in how this intermittent loading works thanks andreo
Doctor I can lift my bigger toe easily but can't lift the other 4 small toes. What to do for that?
thank you
wow interesting I wear a lot of air max nike free shoes do these decrese muscle in my foot as well ? I just had a stress fracture that was probably the cause of it
Very nice. Love
This video made me more open to different ways of mobility. Doc, we're you suggesting orthotics are a bad or good thing for someone that has been said to have flat feet?
He's saying if you want to improve your mobility you need to allow your feet to move freely. Meaning no more orthotics or clunky shoes.
A harvard researcher that was on peter attia's podcast agrees