Intrinsic Foot Strengthening by Dr. Spina
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- Опубліковано 4 лис 2012
- 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...
Visit FunctionalAnatomyBLOG.com and search 'intrinsic foot strength' for the full blog post.
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
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. 🙏🏼
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.
One of the best videos I've ever seen on UA-cam
Thank you!!
Damn. This vid is freaking amazing. Best exercises I’ve seen for intrinsic foot muscles.
Still after 11 years a brilliant and super relevant video. Thanks Dre!
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.
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
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!
This video & demonstration is breathtaking.
Awesome! My podiatrist just prescribed orthotics for my foot pain. I guess he's not up on strengthening. Will try this.8)))
AWESOME!!! Great video. Will share with my friends, thank you!!
Smart foot training video! Thanks a lot!
I knew about towel curls but you added great additions.
At 4:19 the exercise begin.
Thanks bro
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 !!!!
These are great ideas. Spot on as usual, Dre. Looking forward to FRC. -Derrick Eddy, M.D.
Thank You for sharing! This Knowledge is absolutely GOLD!!!
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!
Great video sir.. I'll watch more of this later.. Hopefully you have more
I used to be able to do a full squat, just tried it and no dice! Much needed work to be done!
Great exercises and love all your advice and you help us a lot.God Bless you Dr. Spina
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!
7 years later... You still doing the minimalist running?
@@connormcquaid7462 yup! Still love it, and the foot issues I had in the beginning have disappeared!
Great video Doc. Love this stuff.
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
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, Many people will need these exercises, including me. Will spread this video :)
This has helped me so much
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.
You are incredible doctor; thank you so much.
Thanks for the amazing video!!!
How the algorithm knew I needed just this video? Not sure, but glad it did!
Great material!
The adduction exercise I cannot do at all. Wow! I found a part of my feet I need to strengthen!
Amazing. My feet felt amazing doing this, I can tell my feet are super weak.
glad you enjoyed it
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 amazing!
This is a fantastic video, thank you sir.
Really nice and well presented video!
Wow!!! Some real goals right here!
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.
gold mine right here, thank you
This is the best video! I like it !
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....
Nice stuff! Especially after bunionectomy
Excellent. Very helpful. Thanks.
Good afternoon sir this is a great video thank you very much Dr Spina
He is right on!
Gracias. Excelente video y muy útil. 👍👏👏👏👏
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 =)
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!!
Thanks much…they are very hard to do but will keep trying
You’re a legend.
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.
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!
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!
Thanks. I noticed I have no problem with most of these so walking barefoot constantly seems to have its advantages!
This is super helpful!
Thanks dr for this video
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.
Amazing! Thank you! :)
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?
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.
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.
Thanks lot for share you knowledge best one
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
fantastic vid :)
Thanks for sharing your knowledge.
Do you have a tip on how to teach the nervous system the toe seperation? Like with the pen at adduction.
Cheers
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
Very nice. Love
looks like it works, i'll give it a go. thanks
Great exercises 👍🏻👍🏻, could you please suggest some for Plantar Fascitis too ? Many thanks 😊
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
I find it helps to do the same movement with your hands at the same time as your feet.
I am on this..... thank you
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
Is it normal that the big toe deviates laterally as you extend or is it supposed to extend completely straight upwards in the sagittal plane (during the exercise where the lateral 4 toes are planted into the ground)?
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
Great videoooo
Had a question about using this for severe arthritis. The mobility exercises from 4:00 to 10:00 I've seen recommended for this purpose (maintaining function and reducing pain of arthritis), but my assumption is that the rest might be too taxing and irritating to the big toe joint (where the arthritis is) because of the greater load-bearing requirements.
Succinctly, is it a bad idea to do the exercises from 10:15 to the end of the video if you have severe arthritis in your big toe joint?
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?
u r welcome. I hope it can help you
Hi doc, I broke 2 , 3 and 4th metatarsuls about 12 weeks ago.. I struggle to bring my toes up or down and toes 4 and 5 don't move much at all. Still have some swelling top and bottom of foot close to toes and my foot feels warm while the other foot is cool to touch. I had very bad bruising underneath my foot... Do you think I could possibly have a lysfrance
does these excercises help with foot stress fracture recovery
good grief, this is frigging great!
Bruh... 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.
if after a couple of weeks it does not resolve I would be looking into the matter more deeply (imaging, etc)
Could this type of work also help in rehab post ankle sprain? Thank you
hey Doc...hope all is well. You should try to come down to Toronto for the November 30-December 1 FRC certification
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
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
Please may I ask, are the first few exercises done seated down or standing up? 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.
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.
Hi, I suffer from Hallus Rigidus and I don't have any cartilage left between the joint, my Podiatrist has advised that I keep the joint immobile would you agree with this?
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!