ATG Foot, Ankle, Achilles & Shin Guide
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- čas přidán 23. 12. 2023
- I believe the knowledge should be free.
And for 6+ years my job has been making coaching affordable.
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atgequipment.com: All the unusual tools I’ve been creating to help make the ATG system more user-friendly
uncivilizedsneaker.com: The foot-inspired shoes I wear
Thank YOU for making this possible!
Bens videos are absolutely amazing! There’s a lot of people on CZcams that do not know what they are talking about but he really does and he’s amazin!
Thank you so much! I appreciate that!
I have benefitted SO MUCH from your videos and training techniques. I have worked in PT and been a certified trainer since 95 but you continue to create content that is new to me and I think some of the best available. THANK YOU!
Thank you for your support!
Mr. Kneesovertoesguy, I sprained my ankle seven weeks ago and just got out of my boot. Hours after the injury it looked like i had a tennis ball in my ankle. I really appreciate you making this video since I can now exercise to regain strength and movement in my ankle. Thank you!
You got this! Can also checkout my ankle protocol here: Kneesovertoesguy Ankle Protocol
czcams.com/video/Go6YXdIWRFs/video.html
Thanks for everything you've done Ben! My knees are better than they were ever before now in my 30s. I wish I knew about this in my teens when my knee problems started due to Basketball. You are outworking everybody also in the CZcams game by replying to every single comment and giving out free advice! 💪
That's awesome! Better late than never and always happy to help! I appreciate your support!
how long have u been doing KoT exercises for your knee probs? i also have knee probs due to many lateral cuts and jumps in bball, i think. which ones have helped ur knees and ankles most?
@@jazzyj2899 I've been doing them for little over 2 years now but the first improvements came very fast, after just a few weeks I noticed big differences.
I currently try to do them at least "couple" times a week, which usually means once or twice a week but it's an on off thing, if I feel I "need" them more I incorporate them more into my workouts.
Biggest needle mover for me definitely is the ATG split squad and the "couch stretch" - but I do all of em
@@jazzyj2899 I've been doing them for a little over 2 years now. Try to incorporate the exercices more but on average you could say once or twice a week I'm doing them.
The first results and improvements though happened really fast. After few weeks already I could see a major change. I now do them also according to "need" so if I feel my knees "needing" them I do them more regualrly.
The two biggest needle movers for me are the ATG spilt squad and the couch stretch, but I do all of them.
Best foot exercise for my feet: trail running in barefoot shoes.
I tried so many rehab/strengthenjng exercises to stabilize my ankles and fox my flat feet. After only a few weeks of running rough trails in barefoot shoes, my arch was stronger than ever before. (Starting slowly to allow time for build up is important.)
Everthin Ben teaches also helpes me to substancially work on bullet proofing and increase my athleticism. Thank you!
I used to run in barefoot shoes before I stepped on a rock and ruined a whole week and also got the bottom of my foot burned by the road
Glad that has been working! Way to go!
Barefoot shoes have definitely helped my ankle too. Actually broke it and didn't realise so it didn't really heal properly.. tbh I have no idea what's actually been going on but it's slowly been feeling more andnmore stable in barefoot shoes. Am also playing football and basketball in them
Hello Ben, I ruptured my achilles back in March playing basketball :( Dunno if I will ever get back to where I was. I’m doing a fair amount of rehab and things. I just hope I can get my flexibility back in my left ankle (the achilles is tight post surgery). I’m stretching it and doing a fair amount to strengthen it. Your exercises and book are helping me a lot, Thank you.
Glad to hear the book has been helping. Can definitely benefit from the tools here as well! Let me know if you have any questions!
I ruptured my Achilles playing basketball a little over a year ago. It was in my rehab for that that I did ankle/foot/toe mobility and strength work for the first time in my life. I can tell you that at a year out my mobility is just as good as the non injured side. You’ll get there, just keep doing what you’re doing.
Ruptured mine in March as well. Finally getting back to normal but the ATG split squat has by far been the most beneficial for mobility. Tibialis raises are crucial as well. Basically just do everything KOT tells you to I’ve yet to regret it. I’m back to playing basketball and football 9 months Post surgery 👍🏼
How do you know if there is an airport in your shoe?
Air pocket is what I meant.
This video literally has come out at the perfect time for me because I was watching many of your past videos to do with the mobility. I started from the shoulders and finished at the calf. Now you helped me finish the whole training plan
don't forget that ATG is done from bottom to top = build from the ground up
That's awesome. Happy to help!
@@gabrinjos104 yea I know man at first I didn’t get why but when I went to the gym to do it for the first time it made so much to build from the ground up. Everything just interlinked perfectly
It helps! Thank you for these exercises, Ben!
You're so welcome!
I love you guys and you've helped a 30 year old guy go from feeling like an old man to a child
I'm in Australia and been wanting to buy some of your products to support you guys but the shipping is Ludacrisly expensive. 200 dollar shipping for a 300 dollar cart makes it so I can't justify buying things from you guys and I'm forced to use people who charge normal shipping rates
Keep up the amazing work guys and thank you for everything you do for everyone!
I appreciate your honesty and support! If you see a high shipping cost, it’s because your country charges a high customs fee. This is unfortunate but it’s better to have that included up front, than to receive something and then have an unexpected customs fee. This is normal in the equipment space to be sprung with a price, so we opted to have that included and not screw you over without warning. Thanks for understanding!
This is amazing! I‘ve been waiting for foot shaped Basketball Shoes for years! Heck I played in running shoes so my feet would stop hurting. I got very wide feet and even a mortons neuroma from too narrow shoes. I bought all the typical ‚wide foot friendly‘ basketball shoes but they were all still so narrow. I really hope these are performers! I would advertise the heck out of them.
Glad you think so! Definitely a game-changer for foot strength and ability on the court!
Thanks. Your content helped me not sprain my ankles any more, but someone stomped on my ankle while playing soccer. This really helps. if you did a series on rehabing each joint it would be super useful. thanks
Happy to help! Thank you!
52 yrs young and bunions from years of cowboy boots and dress shoes… been wearing wide toe box shoes for years now but the damage was already done. Got your big toe spacers as they look to be a better design than what I’ve tried to date (most are not good at all)… let’s see if I can make progress. Thanks for all you do bud!
Happy to help and thanks for sharing, you got this! Keep me posted if you have any questions👍🏻
@-TroyStory- 3 month update on your toe spacers?
I've used my backpack handle loaded with textbooks/ laptops for weight for single leg tib raises. It works pretty well when your feet can hang from a decently high surface
That's cool! Well done!
Damn, I thought I was being original 😂
@eddygilbert8908 haha i had to get creative. Not better than a tib bar, but hey
Ah yes using laptops, the weight of the wealthy
I gotta try that maybe on some steps
Great information about Dr. Gabe Mirkin recanting the RICE regimen. I've always been an advocate for motion.
🫡🫡🫡
Thanks Ben! I ruptured my patellar tendon 20 months ago. I did my first standing flat ground backflip a few weeks ago since being injured. I’m on my way towards dunking again which will be very soon! I’ve religiously been hitting the sled everyday (along with some others), and the progress is life changing. A literal tear came down my face after backflipping. I didn’t think I’d ever recover as this was my first major injury of my life.
Wow! Good for you and love the goals! Keep it up and keep me posted!
@@TheKneesovertoesguy I definitely will brotha! Much love and positive vibes sent your way!
I had really bad shin splints and you're split squads and nordic curls helped alot with that. Now i got real bad insertional achilles tendinopathy, where i will have 3 days of pain in the right heel after playing basketbal. Finding out of course you have a video for movement around the foot. Big ups and trusting the KOT process!
Hope this can help and keep me posted!
Recovering from an ankle sprain. Going HARD on your protocol and thank you for your efforts to educate us!!!
Please let me know when you release your shoe in size 15!!!! Merry Christmas, Ben!
Thank you for the support! Working on sizes 6-15 right now🫡
Thank you for your fantastic content. Love your kids' toys in the background :)
Thanks so much!
Thanks for the video man! This definitely gave me the answers to why I have been so injured during my last 3 years in the 100m sprint. Did your system (DENSE) for 4 weeks and I have never felt better. Did some plyos last week where I might have jammed my feet into the ground a bit too hard and can now barely walk without my achilleas hurting. Definitely completing the 12 weeks of DENSE now because I was feeling just fine and thought "Hey! I'm good to go now!" and forced it a bit too hard. Sometimes you just have to have patience hahahah!
Oh wow! That’s good to hear! Love the Dense Program. Keep being patient with this and progressing and you’ll be good to go!
Best trainer in the WORLD. By FAR. 👌
Thank you!
Ben for PRESIDENT
Thank you very much for the tip.
I will give it a shot and report back to you.
🙏🫡
You know I definitely didn't take this guy serious when I first saw his videos but I'm going through his playlist and started doing some of the movements and I'll be damned if they didn't start actually feeling better.
Well i’m glad to hear you are seeing improvements and thank you for giving them a try🙏
Thank you Ben 😊
My pleasure!
I’ve had pain in the outside of my leg when I go for a walk, doctor had no idea, podiatrist tried to sell me a $900 orthotic. I’m now convinced it’s the tib… flat ground no pain, any incline = pain. Same movement as the tib raise. I’ve started doing these exercises, hopefully I’ll see some progress soon!!
I think this can be a great start! Keep me posted!
Just take all my money Ben!!! 🤣🔥💯 I do a lot of your stuff and it is helping me a lot.
That’s incredible! Well done!
Great video.
Would like to see a similar video about the spine/low back.
check out lowbackability
Yep! Have a back ability program and video you can find here: czcams.com/video/ZwT0WNWb_qw/video.html
This is def helping trying to get my ankle back to normal from playing bball and defender got underneath my landing. Ended up rolling it bad.
Glad to hear it is helping! Keep it up!
Thank you Sir!!
You bet!
Ben changed my life ❤
"Hope this helps" 😂.
LOL😂
🍿Thanks and Happy New year🍻
Thank you!
Awesome that you put a lot of emphasis on foot health! However, just a big toe spacer is not optimal. Considering how strong the big toe is relative to the other toes, so it will push all the other toes in. Something like CorrectToes is however really good to get full toesplay and help the metatarsals and the toes restore to the natural position. You should definitely try it! (30min of active use/day first week is best then increase gradually). Love your content! /Will
I appreciate your support and feedback! Definitely agree that full toe-splay is great as well!
Thank you Ben
My pleasure!
Just doing tib raises and sissy squats with the help of a wall and door frame has been huge for me, really want to get a bar for nordic curls so I can strengthen the hammies through bodyweight movement
That's awesome and nordics can be a great addition. In this video I show many ways to set that up: czcams.com/video/Rylyvs9yi-s/video.html
Brilliant Ben thank you again some day would love to do an atg seminar here in Auckland talk soon
Appreciate your support!
@@TheKneesovertoesguy anytime
THANKYOU👣
You are welcome!
Hi Ben, I have been a big fan of your videos since a long time now, keep up the good work!! I am also suffering from inner shin splint pain for the last year... Nothing seems to be helping. Can you maybe tell me more about how you overcame this issue?
Thank you! Daily seated calf machine was a huge help. But adding tibialis training then fully handled it. I also think all the backward sledding (pushing through the toes) may have helped it. Hope that helps. 🙏
Hi Ben, I’ve been having pain in my gastrocnemius, soleus and shins. The pain in my calf muscles hurts when I touch my calf and my shin pain is in the inside of my leg like you pointed out in the video which you had. Most of the time I find it very painful to run or jump at times and often results in me having to stop my training. I’ve had this pain since the May/June last year but it has progressively got worse to not being able to walk or stand without pain. I took months off to let it recover and heal but the pain got so bad I decided to go to a sports physio to get it resolved and they diagnosed the injury as achillies tendinitis. I did the stretching and strengthening exercises they gave me and for a period of time it felt better but the pain in my legs came back and it has been irritating me since, especially the shin pain on the inside of leg. I’ve found it very hard to get back to my sport which is sprinting and was wondering if you knew how to get the pain resolved to help me get back to 100% and running back on the track pain free.
Oh shoot! I would try out the KOT Calf Raise or Seated Calf Raise mentioned in this video. Can work great for the achilles and part of my ankle protocol on the ATG app (atgonlinecoaching.com)
Would love to coach you through it. Study this video as well, so many gems here!
Hey Ben, love your content, have you ever considered doing a video on hip and shoulder impingements? I know they are common and those are two things I happen to be dealing with right now
I have my how to reverse out shoulder pain video and 5 hip mobility standards video on CZcams. Check those out.
Hey Ben! Your content is ground breaking and so helpful! I was curious what your thoughts are on five fingers compared to your training shoes?
I would find what feels most comfortable for you! When it comes to sport, I think the Uncivilized Sneaker is the go to, but for training you definitely could use the five finger shoes if that is something you like!
really useful and helpful 非常有用
🙏🙏🙏
Damn ben looking stacked 💪
Thanks!!
Thanks for the Achilles stuff! Not as much research online about protecting that tendon. Before I watched this, I was doing alot of deficit-calf raises, getting strong in that bottom, stretched out position. Curious if you have thoughts on that. Will be incorporating some bent knee calf raises from here on out!
That can be a gem, and working that seated calf raise position is amazing for the achilles tendon.
Great, loving your work. Do you have any ideas related to the talus bone and it perhaps limiting forward range of motion on one ankle, and how to improve it? Thanks.
Slant board calf stretch as well as focusing on the mobility in your ankle with the FHL and KOT Calf Raise. Both could be good options for you
Do I still need to do FHL calf raises from knee ability zero (i.e. leaning forward against a wall for support/stretch) if I have a smith machine that I do standing calf raises while elevated on a platform with my heels off the edge to get a deeper stretch?
Similarly, you mentioned how seated calf raises may not be as good without a dedicated machine due to lacking load, and while I don't have access to a dedicated seated calf machine, if I use the smith machine (with a bar pad for comfort on my knee/mid-thigh) I can load up very heavy weight so would you still recommend doing standing KOT calf raises if I can do seated ones with the smith machine?
From what I can tell, the knees don't really go as far over the toes when doing a seated calf raise (in a machine, smith machine, or free weights) compared to doing a standing KOT calf raise, so are both standing KOT and seated calf raises necessary for someone dealing with knee pain or is the primary goal for that type of calf raises to train the soleus and Achilles and then do things like patrick steps and ATG split squats to more directly address knees over toe ability?
More generally, if someone has access to a typical gym setup with free weights (barbell, plates, dumbbells, bench, & rack), smith machine, height-adjustable cable machine, ankle/foot straps (can do tib raises and other exercises via cable machine or attaching dumbbell to ball of foot) but none of the more specific ATG equipment like a seated calf or tib machine/bar would you still recommend doing the zero-equipment options or is swapping in some machine or free weight variations even better since load can be more consistently tracked and progressed?
Great questions! I personally think ANY form of straight leg and bent knee calf raises (one for each category) covers your bases well. 👊❤️
🔥🔥🔥🔥🔥
Thanks brother!!!
Hey there! I've been dealing with some serious ankle mobility issues and it's been quite a struggle. Trying to touch my knees to a wall while kneeling is a real challenge for me. I have to keep my feet about 2-3 centimeters away from the wall just to make contact with my knees! It feels like all the muscles around my shin bone and the right side of my calves are blocking my movement.
I think it all stems from the numerous ankle sprains I had during my younger years, between ages 6 to 14, from playing sports like football, basketball, and table tennis. Even though those sprains healed pretty quickly, i think they've left me with some lasting mobility issues.
To tackle this, I've been religiously doing calf stretches for about six minutes every day, along with some ankle joint mobilization exercises and tibial rotations with a band under my right toe. But progress has been frustratingly slow.
So I am trying to implentate flossing my ankles daily, aiming for 100 reps with variations such as lifting the toes towards me, rotating right, and rotating left, with sets of 10 repetitions each. Today was my first attempt, and although I encountered significant discomfort around the 50-rep mark, I pushed through to complete 89 reps on my right and 90 reps on my left. I will continiung this exercise every day now. Hopefully i will see results.
Oh, and by the way, wearing barefoot shoes for the past three years has really helped with those annoying foot cramps I used to get from regular shoes.
My ultimate goal is to regain enough ankle mobility to resume activities like jogging without experiencing the intense strain and tightness in my shin bone and calvs after just a short run (with short i mean like 4-6 min. Additionally, being able to comfortably perform a squat would be a significant milestone. Maybe you will see this post. I will update it every one or two weeks. See ya
Oh wow! Sorry to hear about the ankle issues, the movements in this video can help. Make sure you don’t overdo it and train at your pain-free level! Always hope!
Thanks for replying but I don’t have pain in my ankles it’s just my bad mobility that is frustrating
You’re my hero
That means so much! Thank you!
Hi, I’m from Canada currently living in China for about 8 years now. If you need any help with anything about your products I’d be happy to help. Your videos are really changing my life, I hope I can help spread the word about your amazing findings and I’m hoping to dunk the ball again in my 30’s like I taught myself how in my late teens.
Love the goal! Appreciate the support as well! Thank you!
Hi Ben. Love you content and particularly interested in foot guides. Would you have any ATG advice for how to deal with plantar fasciitis? I've been struggling with this for over a year now and it's quite mentally and physically debilitating!
FHL Calf Raises and KOT calf raises from the zero program healed my plantar fasciitis!
This exact video covers the steps I would take for addressing any foot issues.
In addition to this video go look at The Barefoot Sprinter's channel, he has a lot of information on foot health
I recommend exercise with shoes off. Depending on where and when and how. I run with no shoes at times when possible and conditions permit. Walk without shoes, start there, do not go full bore you can mess your foot up. Wear some other spacer with shoes off even. Shoes have to be shaped rite. But purpose shoes for certain sports need to be accommodated when needed, or trained in too. My foot lengthened 1 full size when going minimal/no shoes. I was that previous size for 15 years and magically went a full size more in about 8 months or less. On a paper measurement device.
I need to try the flossing. I do tib raises. Cheers
Where was the video about elbow pain. I did your weight in hand (hammer), left right tilts and front back tilts. Fixed my tennis elbow that persisted for 3 full years. Now my boss could use that info, golf is painful now.
Appreciate the message and advice! Can find a great elbow protocol here: czcams.com/video/pzUVcG7oKLc/video.html
Skateboarding for 25 years left me with two blown ankles. Looking forward to trying some of these techniques.
Many great movements you can find here and would also checkout my ankle protocol: Kneesovertoesguy Ankle Protocol
czcams.com/video/Go6YXdIWRFs/video.html
love your videos and insight on healing persistent joint injuries but i was curious if you have ever touched on joints in the arms rather than legs, ive had an issue with golfers elbow for about 5 years now and though its not something i couldnt live with im nearing the point of considering surgery due to the persistent popping/clicking that slowly causes a painful inflammation buildup in my inner elbow when lifting anything over 15 lbs or when doing a flexed curling motion with no weight whatsoever. i havent seen you post any videos on elbow injury but i figured it wouldnt hurt to ask if i may have just missed them
Same , tennis elbow for me
Please do video on elbows!!!
Yes, elbows are an area I have addressed as well. Even have programs covering the shoulders, elbows, and wrists. Very similar to how we address the knee. Watch this video: czcams.com/video/pzUVcG7oKLc/video.html
@@TheKneesovertoesguy thanks for the reply just watched the video and appreciate you giving me a good starting point into recovery
It is actually wild now how different my feet look in comparison to people who haven’t been wearing barefoot or wide toe box shoes for 2 years
My toes can splay out like hands!
That’s awesome!
I've been watching for ages i love the information you give out. I'm looking for a bit of advice that maybe isisn't as easy to find online, its for my recent High ankle sprain (Syndesmosis). I'm trying to not over do it as its been bad(up and down like a heartbead monitor) for about 2 months. Just looking to see if there's any good way to measure the progress since im a rock climber and my feet and ankles are quit important over all and id love to comeback to the sport any tips to get it back to health
Thanks for reaching out! Ankle flossing and tib raises might be the safest way to start and progress this! Very easy to scale and would checkout my ankle protocol: 3 Things We’d Wish Everyone to Know About Ankle Sprains 🙏
czcams.com/users/shortsDmTRCSLI6k8?feature=share
I got one of those sisyphos sled's with wheels from walmart just a week ago for $399 delivered. I see the same model for 999 to 1299 other places. I just found this yt and ben and wow I love my sled and great results so fast!!!!! Thanks so much!!!!!!! I want to get ATG treadmill next.
Awesome!! 🙌🙏
How do you like it? I see it is $399 on their website. Is it quality?
@@DustinDeweerd I can't find any fault with it.Seems quality. Some $$$ ones have more hand positions and can quickly reposition or remove the arms. The $399 one arms are bolted on and have 2 basic positions.. I have been pushing and pulling on 70 ft covered walkway and works great. I would definitely buy it again. The 3 wheel ones don't seem to pull in reverse well. enjoy!!!
hey ben, i am a jiujitsu athlete and 3 weeks ago i had a knee injury. my knee rotated internally with the bodyweight of a guy on top of it. i think it was a tibiofibular dislocation with an lcl sprain, i did not get mri yet so i am not sure, but ive been struggling with tibiofibular dislocations for years now and espetially in my sport is really bothering me. is there anything i can do to stop that from happening? i saw your videos about the stretch with the 45 degree bench and i tried it today for the first time. it feels good even though i am still recovering from that injury, didnt get back to training yet, hope to be able to do so soon. much love and thank you for your precious content
Incline Pigeon can work great, and has helped me with the same issue: kneesovertoesguy.medium.com/does-your-knee-ever-pop-out-lock-and-then-have-to-be-popped-back-into-place-832c66b638cc
Hi Ben, I for some reason always get pain on the outside of my lower leg just above the ankle in the tendon. I don't have any achillies or tibialis anterior pain can't find a reason or cure to this anywhere would appreciate your diagnosis. Thank you and keep up the great work!
Can't diagnose the issue, but I am sure strengthening from the ground up and still using movements like the tibialis raise and calf raise to strengthen the front and back of the lower leg can also help. Addressing foot ability as well will also help.
Hi, thank you for getting back to me. I have tried the seated calf raise with a dumbbell before which helped a bit but I’ll try find a gym with a machine of that. I will definitely try out the KOT Calf Raise, thanks. I’m guessing these exercises will help mostly with the gastrocnemius and soleus muscles but will these exercises help with the inside of the leg shin pain also?
You are welcome! Also yes! The tibialis raise is perfect for training the front of the leg and opposite of the calf raise.
Would love to see your shoe come in more sizes in the future!! I’m a women’s 9.5, I just moved to Alta shoes which have so far been way better than anything else I’ve tried. But it’s seriously HARD to find good shoes shaped like a foot
Totally understand! Working on sizes 6-15! Will be available in the near future!
Merry Christmas Eve Knees over toes !
Thank you!
Hi man, I love your videos.. Especially the way you "challange" conventional treatment methods ( I say "challange" because I feel you are more educating the system as a whole than anything else).. Anyway.. Here's my question. My gf has chronic ankle instability and I would please like any advice. I went through numerous sources that stray from conventional therapy.. Anything from chondroitin and glucosamine supplements, and to stray away from ankle straps because it weakens the surround supporting muscles, in your experience.. How would you approach chronic ankle instability?
For ankle ability I find this video can work great! Covers many main points like ankle flexion & extension. For a more in-depth ankle protocol you can also checkout this guide: czcams.com/video/Go6YXdIWRFs/video.html&ab_channel=TheKneesovertoesguy
Barefoot shoes are the best. Got BeLenka ones.
I've no backward treadmill, I get in front of my e-scooter, pull brakes and drag it backwards
That’s great! Way to go!
Hi Mr Patrick
Been learning a lot from these videos since I got some tendinitis some months ago, that's why I wanna start with knee ability zero or maybe ATG zero, I can surely can walk, is that enough to know if my Achilles will handle the program?
Thanks
I think Knee Ability Zero or ATG Zero can be a great start! If you can walk, you can start step 1 which is backwards walking. The KOT Calf Raise or Seated Calf Raise will be a gem for your achilles as well🫡
@@TheKneesovertoesguy Got it, thank you so much! 🤘
Should I always wear a floss band for the pain after a slight ankle sprain when I walk around? Or is it only necessary when doing the ankle exercises? Love your content btw
You should only wear this for a short amount of time. Don’t want to cut off too much circulation to the ankle. Before you train the ankle this can be great!
Hey Kneesovertoesguy,
Respect for all your work and I love your knoweledge and videos. I'm 17 and grown mentally sick, because I suffer from retrcoalcaneal bursitis (without bone spur) and midportion Achilles Tendinopathy.
Im using Kinesio Tapes, compression socks and sometimes extremely high heel lifts. What should I do.
I spend a lot of money on physios, but its a hard thing. Both injuries to fix contradicts each other. I lost all of my left foot ankle mobility I had which is saddening, I used to have amazing feet...
Do you may have a tip for me? It seems like there is not a lot of data about this bursitis. Its horrible.
Thanks for the message and sorry to hear about this issue you are dealing with! This is the exact foot protocol I would follow for the heel and achilles issues you have. Seated Calf Raise might be the best tool from this list you can use and would also try ankle flossing! Have an ankle protocol on the ATG app and would love to coach you through it! Always hope!
Love the channel.
Can you ever make your shoes with a wide variation? I have tried barefoot shoes and the only ones that fit are wide barefoot shoes and I’d love to buy your basketball shoes but I can’t until they are wide as they will still squish my feet and limit performance.
Our 2.0 is BY FAR the widest toe box of any basketball shoe ever. Could be worth a shot. 👊❤️ 2.0 even wider than 1.0
Is it wider than 2ee?@@TheKneesovertoesguy
Thanks for all the info, Shoe wise I’ve been searching for wideshoes size 15 but wasn’t successfull. The basketball shoes you recommend are great. Do you Know any wideshoe/natural shaped shoe brand that offers sizes up to 15US (48EU) ?
Thanks
Our Uncivilized Sneaker is making up to a size 15, so when available that could be something you look into!
I've been sled pulling and doing tibialis raises for about a year now. It is amazing. knees are pretty much pain free now
I'm wondering about the flossing. Whats the difference if I use a pair of knee wraps to do the floss rather than buying those bands?
That's incredible! Knee wraps probably won't be tight enough to promote breaking of scar tissue and blocking off the oxygen to the area, which will help promote new blood flow. Have never tried this with knee wraps, but they might be too thick as well.
Switched to wide toe box (minamalist) shoes, eliminated 99.9 percent of plantar fasciitis
However, lack of a raised heal has been giving me achilles pain
I am working up to the minimalist shoe slowly but right now, i have to choose between foot pain and Achilles pain
Any advice would be great
Follow the exercises in this protocol. Could definitely help you sort out both of those issues. Our Uncivilized Sneaker fortunately isn’t 100% barefoot so it still allows for some comfort for activities like sports and walking🙏. Can find them here: uncivilizedsneaker.com
Yes big king
🫡
What do u think about muscle relaxants as an adjunct to this kind of rehab? Can it help to enhance recovery?
Not something I use or can recommend. Have never tried before!
I too have a decade old right ankle sprain from basketball and the ankle on that side pops and makes weird noises, and has limited dorsiflexion compared to the left which has tons of it. The tib raises with IsoTib have helped but I'm still missing that real healing, particularly for split squats and being able to squat deep. Maybe Floss Bands are indeed the answer!
Ankle flossing can be a gem and missing link for you! Can checkout my ankle protocol here: czcams.com/video/Go6YXdIWRFs/video.html
Thanks I'll do it!@@TheKneesovertoesguy
Hey there -
I’ve been really enjoying your videos and exercises, but I have anterior ankle impingement in my right ankle, and is limiting my ability to walk backwards and get into some of the exercises.
Do you have any suggestions for how to work through that impingement and still do your program?
Ankle flossing could be a great start and breakup scar tissue which you might have. Bring new bloodflow around the ankle and can open up your range as well. I would also checkout my ankle protocol here: czcams.com/video/Go6YXdIWRFs/video.html&ab_channel=TheKneesovertoesguy
Have this as a program on the ATG app which has helped many address this and would love to help out: atgonlinecoaching.com
Amazing sir❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤
Thank you!
@@TheKneesovertoesguy welcome
It's hard for my to even get into that position that you showed for calf raises. I have very limited ankle mobility and tight calves, especially after the ankle injury I had a few years ago. I can get into a slightly knees over toes position without pain, but I find it impossible to keep my heels down if I get my knees any further forward. Do you suggest I work on mobility before trying the calf raises, or should I ease myself into it with my limited mobility, slowly getting my knees further forward as I progress?
Try a seated calf raise and this can help you improve your mobility and strength! There are also some great exercises you can focus on to improve the ankle/feet. Kadour Ziani’s book on the 7 postures is a great tool!
I'm encourage my gym owners to consider getting some of these.
Awesome! Thank you!
Hey Ben, are there any inversion and eversion exercises that you use for a more complete ankle bulletproof protocol to protect against sprains?
Here is something you can do for that: Ankle Inversion/Eversion
czcams.com/video/AZQql6BMefg/video.html
Hi Ben. A friend suggested your channel. I'm 23 F and I got diagnosed with peripheral spondyloarthritis in Aug 2023. The rheumatologist says it's genetic and most probably got triggered due to the covid vaccine.
I'm on medication now, mostly anti inflammatory. Doctor is reducing my dosage and frequency and I can feel the pain returning.
What exercises can I do to strengthen my knees? Doc says I'll be able to do everything within time and need to build strength.
I want to be able to dance and run again, sit near a waterfall without the fear of slipping and not being able to trust my knees.
Thankyou for reading so patiently. 🌻
Would love to help you out here! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1!
czcams.com/video/Jwu8f42rLuI/video.htmlsi=x9J1nykzcoC6b1mO
kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950
Always hope and would love to coach you through it!
@@TheKneesovertoesguy This means a lot to me, thank-you very much! 🙏🏻❤️
Wow those shoes look very nice. Any chance there will mid-top and hi-top versions?
You’re missing the point. High tops are bad for your feet and weaken ankle strength
Probably not, focused on making this a minimalist and barefoot sneaker, Model 2 which I am wearing here is designed more-so for sport and would look into that.
Hi Ben, I’m a runner who seems to be injured since whenever Ill run I have a range of problems: tibialis strain/pain, knee pain although it doesn’t quite happen as much anymore since that occurred when I first started getting injured during practice, and sometimes it’ll be my whole legs. My coach said that I have muscle imbalances with my hamstrings and glutes, and while I think that’s true and I need to train them, I feel like my calves are always tight. Sorry for a lot of information but it’s been months and running just seems like it hurts in random places at time.
Totally understand your concern! I think you found the right video! Starting with backwards walking, tibialis raises, and standing/KOT calf raises can help you address many of these issues. Can help you build your ability from the ground up and increase your ability to run pain-free. With the imbalances in the glutes/hamstrings, seated good mornings, back extensions, or any form of hip-extension could work great for you!
@@TheKneesovertoesguy Okay thank you so much!!!
I’ve been having bad inner shin splints when playing basketball and I’ve been doing the exercises. I also have high arches, so do you think inserts would help with that? And if so would you recommend cushion inserts or inserts with high arch support?
Not a foot guy, but have helped many with their shin and foot pain by wearing proper foot wear and using movements like the KOT Calf Raise and Tibialis Raise. This video covers a great routine you can follow. Also have a shin specific protocol on the ATG app! Would love to coach you through it!
Coaching: atgonlinecoaching.com
would having some kneebend on the weighted calf machine in the gym work as well for the soleus? My gym doesn't have a seated calf machine only a standing one
Try the KOT Calf Raise with weight, this can be a great option!
this the first year where both my ankles have been sprained an boy has it been hard to recover them. thank you for this video. i think due to previous sprains when i skateboard and even before I skated i was a fat kid and my ankle would randomly give out and get sprain.
Glad this video could help! Keep me posted🙏
Hello Ben, I have a shin splint on my right leg from sports overuse. I got back to practicing my favorite sports with your help, but I think I overdid it with gym training and sports on top of that. I've had shin splint for around 4 days and the pain is not decreasing. What should I do?
This video is the solution, but long-term. Continue. I had shin pain for 8 years. Now 7 years without shin pain. A complete shift but it was a long-term lifestyle shift. 🫡❤️
Foot is underrated AF. What do you think about regular standing calf raises with deep stretch and straight leg?
Definitely a good movement! I actually just made a calf guide here: ATG Calf System: 1. How to Start, 2. Long-Term Goals, 3. Form Tips
czcams.com/video/k4rDx34nY7E/video.html
Check it out!
Hey Ben,
When you injured your ankles years ago did you tear any ligaments or tendon? I’m in rehab now after a fall from a baker scaffold incident. I tore two ligaments in each ankle and a partial tendon tear. The PT is trying to strengthen all muscles leading to and around the ankle , plus the feet. Do you think that is possible to stop my ankle from rolling ? On the right side I have chronic ankle instability. I’m a carpenter.
Thanks
Definitely think you can improve your ability to resist ankle sprains and would checkout this ankle sprain guide: czcams.com/users/shortslF1ukiQ--RM?si=RdwRceMFsKd_t8mT.
This + foot protocol here can go a long way! Rooting for you!
Hello Mr. Patrick; I would like to ask you if I want to increase and ankle mobility for single leg squats and complete squat range of motion. What would you recommend I focus on along with Tibia raises? I know the limiting factor are my ankles and not my hips, knees ect…thank you (When I perform the knees over toes bodyweight split squat I can reach full range of motion with about a 15mm heel lift)
Split squats, KOT Calf Raise, and tibialis raise will be a great way to address ankle mobility! Watch this video: czcams.com/video/sJTxRn-sTtA/video.html
What would you recommend for strengthening the ankle after just tearing the ATFL, Calcaneofibular, Deltoid Ligaments?
These are the movements we use, you simply find a level that is pain-free and comfortable to start. Ankle flossing could be a great first step as well: czcams.com/video/h9zUJCkZZ1s/video.html
@@TheKneesovertoesguy thank you, while I am recovering, I want to increase mobility and strength in every area, so that no area are lacking. From what I’ve heard all the things in the leg can cause something to happen in the ankle.
Hello Ben, whats your diet like and what do you recommend someone to do when they are trying to figure out what their needs are when it comes to diet to achieve their goals? And i dont mean diet in the short term sense i mean diet as a long term lifestyle. I would say mine goals are similar if not the same as yours.
Watch this podcast episode where I cover diet. Generally a whole foods natural diet puts you in the top 1%, and I personally follow a more animal based approach. EVERYONE is different though and you should find what works best for you. Also reach out to Fernando Lopez, a training partner of mine and can be your diet coach: instagram.com/fueledbyfern/?hl=en
Podcast: czcams.com/video/4emdDXAxRDY/video.html
🔥🔥🔥 🔥🔥🔥
🫡🙏
I can't find this anywhere else but what is the stack height on the Uncivilzed Sneaker? I'm wondering compared to my Altras that are zero drop with about a 24m stack height.
Minimal cushioning and a zero drop midsole.
bad heel spurs and retro calcaneal heel bursitis in both feet. mass of calcified achilles on back of both heels.
about to go through achilles debridement of both feet. hoping ATG can offer some good therapy to get me back to working my ass off
Sorry to hear about this and believe the Foot and ankle ability protocols we offer + the information from this video can go a long way!
Hey Ben, I had tight rope surgery on my right ankle in October and am hoping to be healthy for basketball in February. Will these exercises help relieve pain around my tendon, and provide me with strength to be able to push off the toe and run full speed again?
Has helped many with similar issues, can’t guarantee results, but building pain-free ability through flexion and extension in the ankle at a pain-free level can go a long way!
Thank you Ben!
Hey Ben, do you have any suggestions for people suffering with patellofemoral syndrome? I love skiing but it rips my knees apart and it keeps flaring up
Totally understand! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1!
czcams.com/video/Jwu8f42rLuI/video.htmlsi=x9J1nykzcoC6b1mO
kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950
Checkout these links and let me know if you have any questions! Always hope!
This type of training transformed me as an athlete.
In football now I can ride challenges, take impact and hits.
Minimal recovery as well, just some swimming and stretching 🫡⚽️
That is awesome! Way to go!
Hello, Ben!
What exercises should i do if i have insertional achilles tendonitis? A lot of people say to strech the calves when you have achilles tendonitis but when you have INSERTIONAL achilles tendonitis, then streching it makes it worse. Every time i run or jump i feel pain in my achilles for the next week.
Oh shoot! Sorry to hear about that! Start with the basics, walking backwards and would also train the seated calf raise. Can help you gradually apply pressure to the achilles and build strength/length!
Is there a good way to use a kettlebell for soleus work? I’ve noticed stacking dumbbells heavy enough to get a workout on raises aggravates the nerves above my patella.
Yep that’s exactly what I’ve been doing! Zero Equipment or Gym: 4-Step Lower Leg Protocol
czcams.com/video/hZDog-RcTs0/video.html - shows right in the cover photo and very soon into the video. I use 90 pounds. Meanwhile I’m working to see if I can make a more affordable yet easy to assemble seated calf machine.
For the utilisation of the big toe spacer, would you get a person to wear this full time if possible? How about during exercise/ during runs? Thanks!
I would see how it feels. If you feel comfortable using this for longer periods of time or during sports I think that can work great!
After two right knee surgeries, i just realised that my right foot is smaller than the "healthy" one.
Is it possible to undo, the atrophy damage? Can i gain muscle to my foot two years post surgery?
This leg terrifies me.
Can definitely improve your structural balance. Always hope and this can be a great start!
For your knee walking backwards 10 minutes set, do you recommend using or not using a knee brace on the injured knee at the start of this program? Thank you
I would aim for finding a pain-free level which helps you strengthen your knees. If you need a knee brace to start that's okay, but ideally would want to find a level you can perform without outside tools. Trying knee flossing before hand could be something you utilize!