Toe push ups for plantar fasciitis, hammertoes & rebuilding the transverse arch.
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- Опубліковано 9 лип 2024
- Are your toes weak?
Likely yes if:
You see a big callus on the middle of your forefoot (e.g. your transverse arch is collapsed), or if
You have plantar fasciitis, metatarsal pain, bunions & hammertoes
Check yourself - do your toes crinkle up when you try to push off your forefoot (like mine do)?
Find a counter and lean into it - push off on one foot like you’re walking and look at your toes. If they’re crinkling, you can probably use this!
With this exercise we’re going to work on rebuilding your toe strength and getting a more functional transverse arch.
Here’s what to do:
Sit down.
Push your little toes straight into the ground - don’t let them crinkle.
Push until your toe knuckles lift up & hold.
The goal is to create a dome through your forefoot & midfoot - with straight toes!
If this cramps, it’s a sign it’s a great exercise for you.
Like all foot work, the more you do, the faster & better results you’ll get.
My personal plan is to do this 3x daily and work up to 20 good reps on both feet Once I can do that, I’ll load it more by lifting my heel as I maintain my arch. Then eventually do it standing - and THEN I’ll work more on my push-off mechanics. Because my feet are a long term project!
Want more?
My Free Your Feet program will get you on the path to better all day movement by starting with your feet - your literal foundations: bit.ly/3m9PQRA
If you want to learn a simple head-to-toe daily routine that will keep your joints moving better & feeling better every day of your life, join my Joints For Life Program here: bit.ly/3zuQCM7
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Hi Petra, thanks for this video. I have the full bouquet, yay me: hammer toes, collapsed transverse arch and high instep.And almost 60. I'm unable to 'isolate' my toe knuckles at all. Can I use some sort of pad to lift the transverse arch and see how that helps?
Well, it's never too late to start and you'll get tons of benefits along the way. You can try using metatarsal pads for when you walk. The top of the foot stretch in my Free Your Feet program could be great. And walking on a balance beam can help too. And if you want more, I have tons of help on all of this in my Take10 program - doors open in the fall for that.
@@PetraFisherMovement I've just signed up for your Free Your Feet as a start, thank you
Is it possible to flatten the transverse arch so that all of the MTPJs are in alignment? On my good foot this is the case, but the transverse arch seems too arched on my problem foot.
That’s an interesting question. I think I would need to actually see you and work with you to get a better sense of what’s going on in order to give you any good answers on this one. You might try some fore foot mobility work including ball rolling and simply toe lifting to see if it’s simple stiffness that’s creating this, but it’s pretty much impossible to say without actually knowing more about what’s going on.
Funny enough I do that fir my fingers but never thought of doing for my toes
It is funny cause most of us never really give our toes much thought and just cram them into shoes and socks, but really, they should be able to move just as much as fingers.
Hi there!
Is this ok to do if you have arthritis in your feet?
Should be - movement is generally what joints need most. Be careful and gentle!
Thank you for this video. My toes are curling and it feels that they would never be straight. But I’ll give a try to this exercise as it sounds very reasonable. P.S. I have collapsed transverse arch on my right foot and the podiatrist said only an insole can fix it. But he will be my last resort.
Toe curling can be tricky and is usually a sign of weakness either in the toe muscles or further up your chain. Most podiatrists recommend insoles and forget the benefits of exercise - if you're committed you'll get tons of benefits and options from doing the work!! A metatarsal pad can be a good alternative to support a transverse arch while you work on it, and this exercise can be helpful as well! Make sure you grab the boot camp in the links for more exercises to help!
@@PetraFisherMovement Thank you, Petra! This type of support means a lot to me.
@@OnMyLake You're very welcome!
Hi that looks good but wasn’t clear about what curled toes vs straight press down. Just couldn’t see your demonstration with your finger’s um fortunately
Its like toes curling inwards almost like creating a hammer toe I think.
Sorry your weren't able to clearly see the demo. Curled toes create almost a little hump or arch in the middle of the toe. A straight press down would keep the toe straight.
@@IaneHowe that's a good way to describe/visualize it.
This is amazing!