Weak Foot Restoration Program
Вставка
- Опубліковано 26 бер 2023
- Bunions, plantar fasciitis, flat feet, hallux limitus, and many other foot dysfunctions are all the product of weak, inflexible feet failing to properly handle the load of our body. Modern shoes that pinch our toes together and provide an abundance of cushion are usually the culprit that lead to our feet morphing and atrophying overtime. I’ve lived both lives when it comes to all the foot dysfunctions above, and now live with pain free, functional feet. To pay it forward, I’ve compiled the 6 most compelling foot exercises I’ve ever come across to make up my Foot Restoration Program. When performed daily and consistently, they are some of the most powerful tools that have worked like magic for myself and countless others:
1. 25 Hand Foot Glove Twists
2. 25 Toe Flexion Pulses
3. 25 Big Toe Thumbs Up Pulses
4. 25 Big Toe Thumbs Down Pulses
5. 100m Sled Push
6. 25 Slow Calf Raises
Even with restored feet, these exercises remain a staple. If your feet are in pain or you suffer from any foot dysfunctions, you owe it to yourself to feel the difference in just the first session. And if you already have healthy, functioning feet, now you have the tools to help someone else. We can all win with this stuff. Can’t recommend everyone follow @thefootcollective enough - a page of truly invaluable information
#fitness #mobility #flexibility #footexercises #foothealth #bunion #bunions #plantarfasciitis #flatfeet #arches #arthritis #sled #calves #minimalshoes #toespacers - Спорт
Movementgems Elite is EXPLODING! Join over 13000 others and gain access to my app, programs, cash prizes, exercise tutorials, and the largest health & fitness community on Skool 🤝 Learn more in my Channel's Profile bio
87% of people will experience foot pain sometime in their life! Bunions, plantar fasciitis, flat feet, hallux limitus, and many other foot dysfunctions are all the product of weak, inflexible feet failing to properly handle the load of our body. Modern shoes that pinch our toes together and provide an abundance of cushion are usually at fault that lead to our feet morphing and atrophying overtime. I’ve lived both lives when it comes to all the foot dysfunctions above, and now live with pain free, functional feet. To pay it forward, I’ve compiled the 6 most compelling foot exercises I’ve ever come across to make up my Foot Restoration Program. When performed daily and consistently, they are some of the most powerful tools that have worked like magic for myself and countless others:
1. 25 Hand Foot Glove Twists
2. 25 Toe Flexion Pulses
3. 25 Big Toe Thumbs Up Pulses
4. 25 Big Toe Thumbs Down Pulses
5. 100m Sled Push
6. 25 Slow Calf Raises
Even with restored feet, these exercises remain a staple. If your feet are in pain or you suffer from any foot dysfunctions, you owe it to yourself to feel the difference in just the first session. And if you already have healthy, functioning feet, now you have the tools to help someone else. We can all win with this stuff. Can’t recommend everyone follow @thefootcollective on Instagram enough - a page of truly invaluable information
Which song is this?
@@user-u453 it’s the beat to Eminem “my name is”
These are some true gems, thank you so much for this!
I think my foot pain comes from me fracturing the growth plate in my ankle in 7th grade and waiting a week to go see a doctor vecause i didnt wanna get told it was sprained. It was in fact not sprained. 10 years later i walke like a criple. Am in intense pain almost 24/7 and use my other leg as krutch so its abut an inch shorter than my other leg since i put all my weight on that leg. Shit sucks but since i dont have insurance and am un willing to pay out of pocket i guess ill just suffer.
@@linkthegamer1856 you might want to start wearing a temporary removable cast at home or even in public to eleviate pressure on that problematic foot.
“See ya later guys, I gotta hit the gym. It’s toe day 😎”
Never skip toe day
Toeday or toemorrow? 😊
😂
😂
@@tcxguesswho9769 how does your reply not have more likes?
Added to my toe do list
Badumm...tsssss!
Your feet are where balance begins. Make them strong now and they will be strong when you’re getting older in life. The #1 injury cause in seniors is from falling and having strong feet is going to drastically reduce that from happening. It’s going to help your knees, hips, and lower back stay strong and healthy as well because they will have proper support.
Falling wouldn't be a problem if seniors just went to the gym and lifted weights. Bones become less dense as you get older naturally, but lifting weights will stop that deterioration because it promotes bone density.
@@danialrafid bro what does bone density have to do with balance?
@@guardianofprecision6746 So your bones don't break when you lose your balance and fall?
???
@@danialrafid lifting weights would help with bone density but that's not going to make old people stop falling lmao
@@guardianofprecision6746 I never said it would
To people who are new to this: remember it's not about going hard, it's about being consistent. Don't all of a sudden start doing heavy foot workouts or you will end up injured. Build up slowly and realize it will take years, but it will be worth the effort. A great start is never wearing shoes around the house (that includes flipflops!). For most peope this will be all the footcare they need. If you do other stuff like basketball for example, then you definitely need to build foot and leg strength for more longevity and less injuries
Well said!
If I have a fallen arch that is causing a slight pronation should I still not support the arch…I walk like 8,000 steps a day…I can’t not walk…but my calf and femur ache…already some bones shifting, I have a bunion…I’ve been wearing barefoot shoes for 5 months and my arch isn’t getting better…too much barefoot too quickly?!? Help please. Heading to the podiatrist this week
Podiatrist hated the barefoot shoes, told me throw them away, stay barefoot in the house and get new balance shoes , dad shoe here I come 🙋♀️
@@JessieRed have you been doing additional foot exercises? Barefoot shoes or just plain bare feet are a good beginning but it's possible you need a lot more work to get to a comfortable spot. Why did the podiatrist hate the barefoot shoes? did he give you a reason?
Don't forget he has zero interest in you fixing your feet because then he will lose you as a client. He needs you to come back every year for new insoles and more advice.
His ideal outcome is alleviating your symptoms without fixing the cause.
If you're dealing with an injury or deformation it's possible that wearing shoes with custom orthopedic insoles will speed up your recovery. I had achilles tendonitis and wearing my insoles more than usual really helped me return to sports much quicker as it was less demanding on my achilles than not wearing the insoles a lot. But at the same time the soles help to keep the feet lazy by catering to their weaknesses. Balancing this by adding barefoor exercise is a good idea.
You can really use some support to your arches while taking those 8k steps every day, it will help in the short term. Then in the evening at home you can strengthen your feet for your long term benefit.
@@stevenclaeys3602good point. They only want to relieve symptoms but not fix the root cause.
Barefoot shoes are great but you have to ease in after years of incorrect body mechanics.
And you can't forget exercises. Changing shoes alone won't fix the problem.
I'm from hawaii and grew up in a mountain area on Oahu. We barely wore any shoes and so my feet naturally spread a lot including my toes. I've always been called "hand feet" because of how my toes spread out lol.
You should be proud of those. My dad's toes are fucked from wearing official men's shoes all his life
yes, my daughter has the same- can pick up anything and we call her "monkey feet".
this has honestly changed my life. 2 years ago I started having mild foot pain that has now progressed to major foot pain & i’ve been doing some of these stretches & exercises for just 2 weeks and i already feel a difference 😭😭😭 thank you! I thought I had gout or something but didn’t test positive for it and it turns out I probably injure my foot unknowingly and it needed some serious PT.
Omg as someone whose arch dropped. This will be so helpful
You’ve got a new subscriber-great content, just in time for me. My flat feet hardly bothered me all my life until recently. I need a foot restoration program like this!
Happy you’ve found it helpful man
What’s actual program though?
this mans bringing back monkey hand feet… n im all for it
Especially if it’s getting rid of plantar fasciitis
I’m 100% up for it
@@Kifearu I recently learnt that that's the natural shape of our feet, why shoes companies want people toes to be squashed. I'll start using a tin foil hat haha
Thanks for sharing this. My left big toe is messed up because of shoes and now I got bones spurs. Been using toe spaces. Recently and it’s been helping a bunch. Looking forward to trying your program to strengthen my feet!
Anytime and always happy to help. It’s never too late to start restoring feet to be less in pain - it took me a few weeks of consistent toe spacers, foot exercises, and minimalist shoes to get out of some of my foot problems
@@Movementgems how much weight are you using on your sled pushes?
I have severe bunions. Thanks to you, i bought combat ropes (1.5 inch diameter x 18 feet) and i walk on them. Will add these exercises as well
Yes!!! Love my 1.5” diameter rope I have in my room - part of my morning foot workout
Whoa! I never heard of that. What does that do? I have bunions also.
Just do everything barefooted. I'm 33 and I still don't wear shoes if I'm not in public. It really does help.
🤤
My feet are so effed up at this point that I can't go barefoot except in bed or in the shower. Ordered by both the PT and Podiatrist. My super cush Brooks Glycerin shoes are the only reason I can still walk. My feet have a rigorous work out schedule.
agree! I started doing this and it's helped tremendously- even in the gym! (I haven't been kicked out yet)
I've been wearing toe spacers and toe socks around the house, during my workouts, and to bed for two weeks and I'm already seeing improvements
Any recommendation for the spacers that can be used for exercise?
@@mw6343 get some actual toe shoes for exercise, and always buy a half size larger than your regular shoe. Your toes will feel less constrained than in toe spacers. I only recommend spacers if you're walking around the house or wearing slides.
Every part of the body is important... I like it when people pay attention to that.. good on ya man
I’m 27 and have some decent sized bunions on both feet. Just got some toe spacers and ordered some minimalist shoes! Gonna be following your vids to fix my issues so thanks !
I’m out right now for a bulging disc and started foot strengthening this week and I already feel the advantages of having strong feet and now I know why I’ve pronated so badly on my right side.
Fighters would really benefit from this. It will give you impeccable balance.
Thanks a lot for this post. My mum has been losing her balance whilst walking etc.
These movements I’m sure will help her regain the strength back.
Today… at 29 years old- I have discovered humans have the ability to hold hands with our FEET! FOOT GLOVE TWISTS??? BRO I AM A MONKEY! 😂 THIS IS AMAZING I HAVE 2 new friends!
Oh wow this is awesome 👍
I've had less foot pain after wearing barefoot shoes more often and doing more exercises like these.
Thank you for sharing this program 😁
Just found you. I'm old, and have osteoporosis. I just asked my pt how to build up my feet. Thanks for helping.
Perfect! Thank you so much for your dedication. From Spain
I can give you the finger with my second toe, never worked out a day in its life, but still full of attitude.
True story.
Exactly what I needed for my plantar faciitis problem👍
Hand foot glove twist helped my ankle... Fixed cracked bones after trying it 💯👌🏿
I'm on a mission to fix my feet so I can get out of inner knee pain. Thanks for your content.
Thank you for this! Ive had foot issues since high school wrestling, and the last few years doing jiu jitsu. Making exploding with power always difficult. My feet were always cramping while under pressure.
Time to end this. Im subscribed!!
Just became your follower friend. This is so true since I started power walking with 15 to 20 lb.dumbells, I noticed my feet were aching and changing formed. Thank you for sharing. 👣❤
i love that u actually get yer hands involved in the process as well, too
The shoes are such a game changer. I’ve had PF in the past and used to wear “toe shoes” After pregnancy PF flared up bad and I just bought xero shoes and my feet already are feeling relief. Gonna work on these strengthening exercises to hopefully banish it! lol
As someone with Posterior tibial tendinitis and plantar fasciitis thank you for sharing the knowledge that I love my podiatrist but he’s not onto yet
Love this videos. Combination of ATG and foot health. Glad to see great editing plus education
yoga has helped me tremdously!
Same! Glad to hear!
I needed to see this video! Thank you 👏🏾 I’m subscribing starting right now
Thank you for being a kind and generous teacher
cool! as a dancer, foot/ankle strength has always been super important for me
He got some of the best if not the best lower legs veins i have seen
Great song choice
When I saw Steph Curry’s various warmups for muscles that & so commonly talked about and then correlated with his longevity, I think this is something that needs to be put in to practice more. I think we will have more MOBILE elderly people if we learn to work muscles at a younger age.
One thing I'd add is tib stretches. Either kneeling or using tib bar in elongated position.
I was so bored about my morton's neuroma syndrome popping from time to time I went berserk and did tons of feet strengthening exercices (and still do) for a while. It helps
Im not a crazy feet person...but im been trying to treat my feet the respect they deserve 😤
I can use all the help i can get 😌
Wearing "lite ride " Crocs shoes helps heal my plantar fasciatis.
Toe spacers 🤯 this guy is changing my life
What are the best ones? I have them but they don't seem to do much.
Yo this video deadass gonna change my life
Heavy farmers walks helped my foot strength more then any other exercise
So much to work on for me. Flat feet, knock knees, hollow back, scapular pain
Strengthening my feet is why I started jogging - with minimalist shoes 😉
Thanks for the great info! Can you maybe do a video on exercises for flat feet pain?
Try freezing a water bottle and using that as a foot roller. The ice helps reduce the pain and any inflammation present and the rolling helps the muscles. I got rid of my metatarsalgia doing this.
It’s already helping my knee pain. Crazy but I had a super deep experience when I used cannabis. It brought a crazy awareness that my pain can be controlled by controlling my feet especially my big toe. Knee injuries ended my basketball career and I’ve been struggling since for the last 7 years. I can sit in Seiza for the first time in 10 yrs. Your videos convinced me to buy Vibram 5 finger and I’m in love. Thank you brotha 🤙🏽
I could honestly see cannabis helping with that. Keep up the amazing work man 🙌
I started doing foot exercises and not only has my mobility and balance improved , but my back problems are easing up as well
Just what I needed! Thanks.
Always happy to help
Nice quads man
I have those same xero shoes!!! 🔥🔥
Nice bonus for sled push... I always wonder wny people do that exercise
I got bad knees, it really sucks. All the doctors said my flat feet is a big part of it. So yes, your feet are very important, do what you can. We stand on the floor, what touches it is the feet, it is our foundation.
I have very imbalances muscles including my feet, I think from being over weight and doing physical things improperly before I was ready, like gymnastic flips and such…so now that I am obsessed with my form and posture basically all day everyday…I feel my one foot (the weaker one) engaging walking up steps and workouts and actually feel soreness on recovery days like I do the rest of my leg muscles…this lead me to discovering feet have muscles that can improve…I also have wide feet with more spread toes than most other people..I don’t wear shoes or socks most of the time and use to wear flip flops a lot so my feet are always just spreading like they need.
GG from Finland. I would have preferred to see Wales win Poland because I admire your defensive block and counter-attacks from the front three. Neco is a monster wing back too in 1v1 situations. I think if Finland had chosen 4-4-2, our defence and offence would had been better organised because with that system we draw 0-0 against Wales in a friendly 2,5 years ago. But in the end problems to defend set pieces carried from qualifiers to also this playoff match. Not enough quality in man marking situations when it comes to player material.
Needed this badly. Tight and inflexible feet and toes from restrictive footwear. You've gained a new subscriber. Your leg development is pretty inspiring too! Thank you for this content!
Bro u got meaty quads💥💥💥
Injinji socks are the best!
lmao. first laugh of the day. thanks, friend.
It makes sense. The feet, the root, determines the flow to the rest of the body. Poor foundations have always led to poor structure in anything.
Having strong flexible calf's will keep your feet healthy. Good shoes will also help. At this time I have a lot of feet problems because I did not maintain strength and flexibility in my feet and calf's.
Nice
Awesome thank you
It also is the best ankle workout ever. My ankles doubled in size in a year of constant use. Its so hard to grow ankles and this is really the way.
That’s what’s up! So true, there are many muscles that start in the feet and go up to the ankles and lower legs
Thinking of my DR SCHOLLS from the seventies! We walked and say muscular development as the sun burnt us! 😊
Oh that looks like a great foot workout.
Love the message man glad this topics being talked about !
Just doing my part 🤝
Great information, thank you!
Happy to help my friend
What instrumental is this? Slim shady??
he unlocked the new grippers
I got the same results from not wearing shoes and doing taekwondo for two years. This was during the pandemic so I never left the house and because the house is shoes off it stopped the restrictions
Love the content!
I've been working on my ankle pronation. It's crazy how long people can go with foot and ankle biomechanical issues. Mine led to or developed along side of a hip and sacral biomechanical issue and that led to a series of injuries in my right arm after my torso shifted.
thanks for this
i do daily foot exercises and i love going bear foot 👣 i have some shoes 👟 that are similar to bear foot shoes and they make my feet feel so good ❤️❤️
THOSE GRIPPERS ARE DANGEROUS
Dude what are those toe spreaders?!? I seriously want a pair!!!
Following I know it's some sort of yoga toe but what one exactly? :)
They look like "correct toes"
Yup correct toes!
@@Movementgemscan you share the link please
Sounds alright
Fun fact: If you train in the gym or do sports in general, your feet will also grow stronger. Especially through sprinting or jogging for example. So most people can just wear barefoot shoes and work out normally and will be fine. It's the same thing with grip strength btw. When you do lots of pull ups and pushups, your grip strength will also increase.
Them some really nice legs holy
I'll give this a go. My feet are in rough shape. I doubt it can hurt
Never too late to start 🙏🏼 texture mats are a good way to begin if your feet are really messed up
Wow you have.muscles
I think, stretching in general helps
Genius ✨👍
Just subscribed. Where di u buy the foot spacers if I may ask?
I definitely need the toe spacers. It's funny because I had looked them up over a year or two ago and never got any recommended videos but now randomly I keep seeing people talk about them 😅 I guess it's the new trend?
Toe spacers aren’t any crazy magic, just a small helpful tool to passively help the toes natural direction. I reccommend foot exercises and wearing shoes that give your toes enough space in addition to toe spacers
I recently realised I can't spread my right foot like I can my left 😮 I need this.
Toe spread isn’t a priority for everyone, but was for me with terrible foot pain. I recommend these exercises, and toe spacers at home
never skip toe day💯😤
You could wear barefoot shoes 😊👍 pretty popular in Germany
I have been walking with bare foot shoes, the best, i never wanna go back
Glad to hear, same
What kind of beginner toe spacers do you recommend thank you
Just letting people know, 90% of the time when people get bunions and hammertoes it's due to not increasing their shoe size as regularly as you need. Your feet don't stop growing at 18, and will spread out longer and wider over time. Make sure you have enough space for your toes to fit without angling inward, or rubbing the sides of your shoes. Plantar fasciitis can be prevented and treated with arched insoles. Exersizing your feet like he shows on his channel will absolutely increase the strength of your arches, and can potentially prevent plantar fasciitis, but with improper footwear, none of the work put in will matter.
Absolutely great points. My big 3 for foot health are:
1. Transitioning to minimalist/barefoot shoes that give ample space for your toe spread
2. Foot exercises
3. Toe spreaders at home
@@Movementgemstoe spreaders are best used when you are active. I have shoes that will easily fit with the spacers
Literally muscle imbalance is a chain reaction that causes pain throughout the body, i learnt this at first hand
Great vid! Can you provide a recommendation for toe spacers?? I am a size 12 mens. Thanks in advance!
My man could probably do laps around alot of people if he knows proper footwork with all the strenth hes built in his toes.
P.s if u havent done this yet mr youtuber dude, you should give running on a beach bare foot while applying the same techingue u where using for your regular pushes
Do you have a beginner version i cant point my toes without cramping😅