Love your explanations and exercises, clear, doable, effective! :) I have benefited so much from your Boot Camp! Cautiously adding new exercises to my morning routine, trying not to get overwhelmed and not to expect things to happen overnight :) :) . I keep getting surprised at how strange straight feet look to me as I am used to slight ducking as the norm... The process resembles that of getting used to the view of wide shoes. (Now I get shocked when I look at other people's narrow shoes. Poor feet. Poor people. If only they knew...
Ah, I'm so glad to hear that! Doing it bit by bit is PERFECT and can be a real challenge since there's so much out there but it sounds to me like you're right on track. Bravo!! and yes, I know!!! It's funny how your eye changes, isn't it?
Thank you, yes, that's a great point. Depends on the person but it's always a good idea to work progressively. The bigger the change, the more time and gentleness it takes to allow your body time to adapt. So moving in increments that feel good is the way to go!
😟 combat boots can be so hard on your feet. There's lots you can do to improve the health & function of your feet - and transitioning to minimal shoes is one of them!
I think it's great you're having so much success! Xero's are a great barefoot style brand! I think most people still benefit from doing the exercise work to create more functional, fitter feet but all the exercises in the world won't help if you're still wearing conventional shoes!
Interesting. However I had bunions already when I was 17. before I got bunion surgery at 23 , I had almost never worn heels nor shoes that were too narrow .Therefore, it must be only due to the way I walked, right?
It's very likely that the shoes you wore were in fact too narrow - conventional shoes have toes that are too narrow for most feet and also raised heels even if they're not 'high heels' - for instance, your average running shoe has both narrow toes and a raised heel. How you walk and stand could well have played into it too though!
Depends on the person - I have one student who uses them but with some modifications. They have great customer service so you can contact them for specific advice!
Thanks so much. Looking forward to you doing more online once you return home. I do not have bunions and was watching this more for the pelvic floor benefit. I have high arches and supinate. What would you change about these recommendations based on that.? I have been wearing barefoot shoes for 10 years.
I'd work on feet straight, hip over heel alignment and pushing off from the big toe, including whatever hip mobility work you need to get good at posterior push off (I have a video on hips and walking you might want to look at as well as the feet and pelvic floor video). Skip these particular calf raises for sure and I'd work on intrinsic foot muscle mobilization instead - the work in my fix your feet boot camp should be a good start.
A lot of people have been asking. I don't have a ton of exercises for them at this point but I'll be doing some more research as you're not alone in wondering about this! Having said that, I think active toe spreads, active toe lifts (both in the boot camp), little toe PAILs & RAILs, and the foot twisting exercise in this video done backwards (pinky toe side down on the ground, the rest of the foot spreading away and not overloading the sides of your feet when you sit, would all be a starting place!
Good morning! So glad I found your when I was looking for information about the toe stretching band. How do you feel about sleeping with bunion splints. It is hard for me, but it I feel as though it helps with my ankle arthritis
Hi Petra, just saw your video and indeed has a lot of useful information. Unfortunately I opted to have my bunions operated on 25 yrs ago (twice on the right foot). It feels like the outside of the feet is taking all the weight as the inside is almost lifted upwards (you can't see this, but it feels this way). I get a lot of leg pain all over. Ankles and the toes are not happy at all. Also sciatica on the left leg plays up. Are the exercises you have recommended in this video and bootcamp suitable for operated feet? Is there anything else you can recommend please. Thankyou 🙏🏻
Yes, it's definitely worth trying - you can only work with the body you have but it's absolutely worth exploring. If anything hurts, back off or reach out and I can help you modify - otherwise, there should be a ton of function and healing you can still access!
Hi Petra! I just started following you. I love all your information. My left big toe I can lift. My right big toe I try and try and it doesn’t lift. It cramps. Will it eventually start to move with enough practice. More stretches.
Cramping is usually a sign that you're using muscles that haven't moved much recently and it almost always decreases with time & practice, so stick with it and see how it goes!
Thank you so much, Petra 🤗. Amazing exercises! My entire family on my mother's side has bunions, men and women. It always seemed like a curse to me 😄. I was terrified from a young age to also get them. So I have been walking barefoot wherever I can and doing some intuitive toe exercises all my life. The big toe lift is also a yoga exercise, I've been doing. You can try the reverse as well where you raise the "other toes" and leave the big toe on the ground. And next alternate big toe raise and small toe raise😄- it's like a dance. I love it! Sadly our Brokkoli here doesn't come with rubber bands, any other suggestions? Greetings and love from Germany 🇩🇪.
Well, it's probably good to have less rubber bands in the world. Any thick elastic will work - for instance you could tie a knot in a Theraband elastic, or maybe a hair elastic? Just something to gently pull your toes wide as you lift. It sounds like you're doing the right things - bunions are definitely related to how we move so working on that is a great plan! The ToeBands from BlackBoard training are a nice tool - not necessarily for the banded lifting exercise but they have a couple of similar exercises in their guidelines so that could be a good option too!
Love your explanations and exercises, clear, doable, effective! :) I have benefited so much from your Boot Camp! Cautiously adding new exercises to my morning routine, trying not to get overwhelmed and not to expect things to happen overnight :) :) . I keep getting surprised at how strange straight feet look to me as I am used to slight ducking as the norm... The process resembles that of getting used to the view of wide shoes. (Now I get shocked when I look at other people's narrow shoes. Poor feet. Poor people. If only they knew...
Ah, I'm so glad to hear that! Doing it bit by bit is PERFECT and can be a real challenge since there's so much out there but it sounds to me like you're right on track. Bravo!! and yes, I know!!! It's funny how your eye changes, isn't it?
Thank you! Great lesson!
You feet are really cute very beautiful btw😊
Would you say that moving from duck feet to straightly aligned feet will take time to transition and to do it all at once might cause other problems?
Thank you, yes, that's a great point. Depends on the person but it's always a good idea to work progressively. The bigger the change, the more time and gentleness it takes to allow your body time to adapt. So moving in increments that feel good is the way to go!
I developed bunions after wearing combat boots in the military.
😟 combat boots can be so hard on your feet. There's lots you can do to improve the health & function of your feet - and transitioning to minimal shoes is one of them!
What do you think about zero shoes? I’ve been wearing them and having no more pain in my bunion area. It’s like walking barefoot.
I think it's great you're having so much success! Xero's are a great barefoot style brand! I think most people still benefit from doing the exercise work to create more functional, fitter feet but all the exercises in the world won't help if you're still wearing conventional shoes!
Thank you so much i started following because of your foot content a few months ago due to my bunion and it's great to see it specifically addressed.
yay! So glad to hear it!
Interesting. However I had bunions already when I was 17. before I got bunion surgery at 23 , I had almost never worn heels nor shoes that were too narrow .Therefore, it must be only due to the way I walked, right?
It's very likely that the shoes you wore were in fact too narrow - conventional shoes have toes that are too narrow for most feet and also raised heels even if they're not 'high heels' - for instance, your average running shoe has both narrow toes and a raised heel. How you walk and stand could well have played into it too though!
Yes, you could have a subluxation and / or spine issue. 🎉
Do you still recommend correct toes for people with syndactyly? Mine is slight, 2nd and 3rd MT bilateral
Depends on the person - I have one student who uses them but with some modifications. They have great customer service so you can contact them for specific advice!
Thanks so much. Looking forward to you doing more online once you return home. I do not have bunions and was watching this more for the pelvic floor benefit. I have high arches and supinate. What would you change about these recommendations based on that.? I have been wearing barefoot shoes for 10 years.
I'd work on feet straight, hip over heel alignment and pushing off from the big toe, including whatever hip mobility work you need to get good at posterior push off (I have a video on hips and walking you might want to look at as well as the feet and pelvic floor video). Skip these particular calf raises for sure and I'd work on intrinsic foot muscle mobilization instead - the work in my fix your feet boot camp should be a good start.
What about bunions in the little toe side?
A lot of people have been asking. I don't have a ton of exercises for them at this point but I'll be doing some more research as you're not alone in wondering about this! Having said that, I think active toe spreads, active toe lifts (both in the boot camp), little toe PAILs & RAILs, and the foot twisting exercise in this video done backwards (pinky toe side down on the ground, the rest of the foot spreading away and not overloading the sides of your feet when you sit, would all be a starting place!
I want to know this too for tailors bunion. 🎉
1:20
Really accurate and useful! I'll start these from tomorrow. Thanks so much!
cheers!
Good morning! So glad I found your when I was looking for information about the toe stretching band. How do you feel about sleeping with bunion splints. It is hard for me, but it I feel as though it helps with my ankle arthritis
I don’t really have an opinion to be honest, I haven’t worked with them. I guess if you feel they help then go for it.
Great video! One big culprit behind my bunions is that I supinate. Will be looking into those shoes and the toe separator you recommended.
Thanks Valerie! I'm glad you enjoyed the video. I hope the shoes and toe separators help. Please let me know if you have any Qs.
Hi Petra, just saw your video and indeed has a lot of useful information. Unfortunately I opted to have my bunions operated on 25 yrs ago (twice on the right foot). It feels like the outside of the feet is taking all the weight as the inside is almost lifted upwards (you can't see this, but it feels this way). I get a lot of leg pain all over. Ankles and the toes are not happy at all. Also sciatica on the left leg plays up. Are the exercises you have recommended in this video and bootcamp suitable for operated feet? Is there anything else you can recommend please. Thankyou 🙏🏻
Yes, it's definitely worth trying - you can only work with the body you have but it's absolutely worth exploring. If anything hurts, back off or reach out and I can help you modify - otherwise, there should be a ton of function and healing you can still access!
Hi Petra! I just started following you. I love all your information. My left big toe I can lift. My right big toe I try and try and it doesn’t lift. It cramps. Will it eventually start to move with enough practice. More stretches.
Cramping is usually a sign that you're using muscles that haven't moved much recently and it almost always decreases with time & practice, so stick with it and see how it goes!
Thank you so much, Petra 🤗. Amazing exercises! My entire family on my mother's side has bunions, men and women. It always seemed like a curse to me 😄. I was terrified from a young age to also get them. So I have been walking barefoot wherever I can and doing some intuitive toe exercises all my life. The big toe lift is also a yoga exercise, I've been doing. You can try the reverse as well where you raise the "other toes" and leave the big toe on the ground. And next alternate big toe raise and small toe raise😄- it's like a dance. I love it! Sadly our Brokkoli here doesn't come with rubber bands, any other suggestions? Greetings and love from Germany 🇩🇪.
Well, it's probably good to have less rubber bands in the world. Any thick elastic will work - for instance you could tie a knot in a Theraband elastic, or maybe a hair elastic? Just something to gently pull your toes wide as you lift. It sounds like you're doing the right things - bunions are definitely related to how we move so working on that is a great plan! The ToeBands from BlackBoard training are a nice tool - not necessarily for the banded lifting exercise but they have a couple of similar exercises in their guidelines so that could be a good option too!
Wooooow. These are amazing! I can't wait to get started when I get up tomorrow. Thank you!
Yay! Excited for you!
Could you please refer to studies that have dealt with these topics? Asking sincerely.
Some good ones on this page: www.correcttoes.com/foot-help/articles-studies/