Intrinsic Foot Strengthening by Dr. Spina
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- Опубликовано: 4 окт 2024
- In this video we discuss the importance of intrinsic foot strength as well as introduce the Functional Range Conditioning (FRC)™ method of intrinsic foot training. Learn how to get people out of orthotics and over-cushioned shoes...
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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.
Damn. This vid is freaking amazing. Best exercises I’ve seen for intrinsic foot muscles.
One of the best videos I've ever seen on RUclips
Still after 11 years a brilliant and super relevant video. Thanks Dre!
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 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!
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 !!!!
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 video & demonstration is breathtaking.
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
Awesome! My podiatrist just prescribed orthotics for my foot pain. I guess he's not up on strengthening. Will try this.8)))
The adduction exercise I cannot do at all. Wow! I found a part of my feet I need to strengthen!
Good afternoon sir this is a great video thank you very much Dr Spina
Wow watching this has changed my view on what my feet could do
Amazing. My feet felt amazing doing this, I can tell my feet are super weak.
How the algorithm knew I needed just this video? Not sure, but glad it did!
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.
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 =)
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.
At 4:19 the exercise begin.
Thanks bro
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!
I find it helps to do the same movement with your hands at the same time as your feet.
Thank you!!
I've been looking around for feet strengthening exercises specifically because I've gotten into minimalistic running. Guess I struck gold. Thanks for a great video!
@@connormcquaid7462 yup! Still love it, and the foot issues I had in the beginning have disappeared!
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.
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!
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....
Smart foot training video! Thanks a lot!
I knew about towel curls but you added great additions.
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!
Great exercises and love all your advice and you help us a lot.God Bless you Dr. Spina
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
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
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.
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.
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 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
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
AWESOME!!! Great video. Will share with my friends, thank you!!
You are incredible doctor; thank you so much.
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.
Nice stuff! Especially after bunionectomy
I used to be able to do a full squat, just tried it and no dice! Much needed work to be done!
Thanks much…they are very hard to do but will keep trying
thank you, Many people will need these exercises, including me. Will spread this video :)
Thank You for sharing! This Knowledge is absolutely GOLD!!!
Great video sir.. I'll watch more of this later.. Hopefully you have more
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...)
the part where he balances calf raises on just his big toes was a pretty amazing show of foot strength. He’s got nice/great looking manly feet. #FeetGoals.
These are great ideas. Spot on as usual, Dre. Looking forward to FRC. -Derrick Eddy, M.D.
I find walking on sand is quite a good foot exercise. Loose dirt works too, but not as well.
Excellent. Very helpful. Thanks.
Great video mate! I did a similar sequence last year titled "waking up the feet". Really good stuff, you've clearly put in a lot of personal movement research time. Look forward to seeing more.
This is a fantastic video, thank you sir.
This is super helpful!
Great exercises 👍🏻👍🏻, could you please suggest some for Plantar Fascitis too ? Many thanks 😊
Really nice and well presented video!
Thanks. I noticed I have no problem with most of these so walking barefoot constantly seems to have its advantages!
gold mine right here, thank you
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 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.
Great material!
Great video Doc. Love this stuff.
Wow!!! Some real goals right here!
Thanks lot for share you knowledge best one
Thanks for the amazing video!!!
Gracias. Excelente video y muy útil. 👍👏👏👏👏
This is really good. I would suggest walking gently barefoot around your house and garden too. Then start walki g shoeless doen the street, if they can. Just a little way. Slowly building up strength of the muscles and soles until they can walk anywhere barefoot.
This is the best video! I like it !
glad you enjoyed it
this is amazing!
He is right on!
Thanks dr for this video
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!
How long would it take to go from all toes to just the big toe calf raise to ensure the big toe is ready?
I am on this..... thank you
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.
looks like it works, i'll give it a go. thanks
What if you can't separate the toes
Thanks to Ciprofloxacin, my intrinsic muscles weakened (likely at the tendon) so my smaller 4 toes started to curve outward.
Gonna do this to strengthen.
Andreo Spina very interesting. can these exercises help fix/improve flat feet? thanks
PurCitron Yess! At least that’s what my osteopath told me
fantastic vid :)
Great videoooo
hey Doc...hope all is well. You should try to come down to Toronto for the November 30-December 1 FRC certification
Very nice. Love
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..
Please may I ask, are the first few exercises done seated down or standing up? Thank you.
Do i sit or stand while doing this exercise?
I'm doing these exercises to strengthen my foot. I have a sesamoidite with bursite that I can not absorb, in the meantime I hope to be able to reinforce the foot
thank you
if after a couple of weeks it does not resolve I would be looking into the matter more deeply (imaging, etc)
Amazing! Thank you! :)
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
Thanks to u sir
Excellent exercises!! Thank you so much for making this video. Do you also recommend short foot? If so, do you have a video you can post for short foot? Also, do you (in general) recommend these for people with severe sesamoid issues?
When I do lateral toes down, big toe up, I can do it perfectly with no pain. Despite this, my overall foot strength is terrible and I have really flat feet.
I have thought this for a long time, as therapists we don't brace/ support any joint when there's nothing wrong with it. Yet everyone wants to support one of the most sensitive and intelligently designed organ in the human body as a matter of course. The amount of proprioceptive loss and deconditioning that is being done with prolonged use of "supportive" shoes is unbelieveable. These intrinsic strengthening exercises are often perceived by patients to be a pointless exercise, however when you consider the amount of load and force running through these joints, muscles and tendons, thousands of times per day, there's not really much more you can do that would give you more bang for your buck
Bruh... Thank you!
good grief, this is frigging great!