How to Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening)
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- čas přidán 31. 05. 2024
- Struggling to activate your foot intrinsics? This activation, aka The Short and Skinny Foot, absorbs the force from each step, preventing the impact from moving up your body and damaging your ankles, knees, hips, and even lower back.
Start here if you need help with this activation. You should still do the exercises you want even if you're having trouble, but spend some time creating those arches in your foot and building strong feet as the foundation for all of your exercises going forward.
You'll need at least one ball for ASMR. Dr. B discusses the size and firmness of what might work best for you. She'll also cover what to do if your foot cramps during this exercise.
After practicing this activation pattern, the next step is moving on to the foot intrinsics video linked below.
If you found this helpful, click the like, subscribe, and notify buttons. You'll get new info every week on how to keep yourself moving freely and without pain so you can do the activities you love.
IN THIS VIDEO
00:00 - Intro
00:30 - Anatomy details
02:45 - Exercise 1 - ASMR: Plantar Fascia
03:18 - Exercise 2 - Gross Foot Muscle Activation
04:33 - Exercise 3 - Seated Short & Skinny Foot
05:30 - Next steps
RESOURCES AND LINKS MENTIONED
6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet): • 6 Intrinsic Foot Muscl...
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Sport
This is absolutely underrated.
Much appreciated!
I was watching while putting on my shoes and thinking "ow my right foot really hurts"! I took my shoe back off and did the exercises. WOW! It worked almost immediately. I am sharing for sure.
Great job!
Thanks for trying it out and for sharing that :)
Thanks Coach B! Great you kept the cramp footage on - you guys don't pretend you're invincible and that makes you a lot more relatable. Keep up the great work!
Well said!
Thank you Dr B! this is what I've been looking for. I've had issues doing the skinny foot activation
You're so welcome!
My favorite physical therapy channel!💪🏾💯
Awww, thanks!
Wow! Such a complete and easy to understand and apply video. Thank you so much!😊😊😊
Thanks for that!
Thank you so much for these exercises 😮looking forward to implementing these each day 😊
You're so welcome!
Excellent - so clear simple and effective.
Glad you think so!
Great video and content! I will share with my clients!
Awesome, thank you!
Such great key tips...Thk you!❤
Anytime!
Thank you.
You're welcome!
Very interesting. Many thanks
You're welcome!
Oh gosh, that cramp is no joke. Thank you for this guide
No-sir-see it's not.
You are welcome :)
- Coach Joshua, Team PM
very nice video!
Thank you! Cheers!
Thank you so much for sharing this!
You are so welcome!
Thank you for sharing your knowledge. I realized that 4:50 is impossible for me.. but I will continue to work on it as if they are moving until they can get moving :)
You are so welcome and thanks for trying it out.
Why is it impossible? We're here to provide guidance so let us know some more info to direct us.
Talk to you soon :)
- Coach Joshua, Team PM
Great piece - realise how 'flat' my feet have become
Thanks for stopping by to comment.
We know that the execises will help :)
- Coach Joshua, Team PM
My problem is ever since I have worked out and strengthened and actually stretched my muscles. I never knew I had a good arch parents always bought me the bst shoes as a kid.
I use to always walk duck foot. When I started to walk straight. I have been having this nagging side of the knee inner part outter part and the bone of the patella.
It's werid how I never had this pain before until I started to fix the issue that never bothered me before...
Hey!
Sorry for the late reply.
Thanks for sharing that information. How are you now?
- Coach Joshua, Team PM
When I do the active arch exercises I feel a lot of muscle activation in my lower leg. Is this good or am I compensating with other muscles? Thank you for the video!
You are welcome, it could be that other muscles in your leg are trying to compensate for the inactive or weak muscles in your foot. So stick to these exercises and try to feel the muscles in your feet turn on…work within the intensity that the foot muscles work and gradually increase. As your feet get stronger the calf muscles will not need to compensate as much. Good luck.
@@erinboynton8460 thank you for your response! I appreciate it very much.
I've been doing arch support muscle activation exercises for the past year and my foot cramps have gone away. I have flat feet and use arch supports so the arch muscles were basically dead before doing these.
Nice work! Add these to the mix for an enhanced effect :)
Thank you! I undertstand the short foot but not the skinny foot. Are they two different exercises? Also, some of my clients have foot cramping when they do these exercises. I see that your foot cramped in this video too. Does the foot cramp due to weakness? Thx again!
You are welcome.
They are slightly different.
First try to make your foot as wide as possible. Then try to make it as skinny as possible. That should clear things up.
The foot cramps due to weakness that will subside with time and practice.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you for responding. I should have mentioned that my clients with the foot cramps do not experience the cramping unless they are doing the exercises...knowing this is your answer still the same? Thanks again!!!
It makes sense that muscle weakness would be exposed only when an exericse is being performed and the muscles are being activated :)
- Coach Joshua, Team PM
After recovery of tendon injury it's become very stiff back side of ankle.
How to improve movment of ankle.
Becouse of that foot work not work as earlier.
Please send video link for that purpuse
Hi and thanks for writing to us.
Check this out next:
czcams.com/video/ry3OHAKFMCs/video.htmlsi=KH0qz_9vwEmvKttl
- Coach Joshua, Team PM
Need to go find those skinny foot exercise videos!
Suspect i have plantar fascitis ... working in a kitchen/ cafe with concrete floor and am heaviest ive ever been. I use a golf ball and a little roller. Have to find a spiky one. Its a bad/good pain😅
Glad i figured out most of these on my own- good to know i was on the right path
You got this!
Let us know if you need any more tips :)
- Coach Joshua, Team PM
Are we also straightening at the ankle like a plantar flexion with exercise number two?
Yup!
I have claw toe and find that when I try the short foot exercise my 4 toes curl upwards and just my big toe stay on the floor ? Can’t really feel the arch lifting either ?
Thanks for sharing!
That is not uncommon and you will improve with time and practice.
Try making your movements smaller and slower and let us know how it goes. Don't expect to get it right away. You will notice changes after four weeks of consistent practice :)
- Coach Joshua, Team PM
I was wondering why the demonstration of the "short foot" does not include FHB activation or at least de-activation of the long toe extensors? I find that this is an essential element to this exercise to prevent worsening of hammer toes
Where to buy this small ball? Thanks.
Anywhere exercise equipment is sold or online.
Tennis balls, baseballs, road hockey balls, cricket balls, lacrosse balls all work :)
- Coach Joshua, Team PM
Awesome but its so painfull!
Ya...these ones are tough.
How are you now?
@@PrecisionMovementCoach im better everyday with your vids thnx💪