These are fantastic exercises, Seth! QD: not necessarily the foot per se, but I contracted Achilles tendonitis late in last year's training block, was out about 4 months, and underwent PT to recover. Interestingly, some of the rehab exercises I'm still doing for my Achilles today are similar to those you are demonstrating for the foot.They help tremendously.
Thanks! Its good to know there's someone out there who can relate. 50+ years is a long time. You give me hope. I've slowly started to turn the corner and regain momentum the back half of this year. I wish you the best in your continued journey, Neil.
Post tib tendonitis, plantar fasciitis, Morton’s neuroma. Making foot exercises and mobility daily have helped, but the biggest thing that has helped me with these injuries is incorporating heavy, explosive lower body lifting. At mile 20 my glutes used to go to sleep and my feet were left doing the work. Now, after a long tempo, my butt is feeling the burn but it is really staying engaged and doing the work so that sloppiness doesn’t end up trickling down to my lower legs at the end of a hard effort.
QD: I’m currently at the tail end of rehabbing from a foot injury called Os Peroneum Syndrome. It’s pain/inflammation in the outside of the foot at a spot where there is a little accessory bone embedded in the peroneus longus tendon (some people the bone is not completely ossified/hardened). My podiatrist said it is not very common (lucky me😂). It is treated similar to recovering from a stress fracture = boot for 6 weeks, no impact activity for 3 more weeks, then walking, then jogging 10 minutes a day and working up from there. I am now up to 30 minutes of running. Hoping to get back to marathon distance eventually, but it is a slow process! Seth, a little tip for you as I myself am a PT. With your ankle abduction and adduction, make sure you’re not substituting with so much movement at your knee/hip. Also, what you are calling inversion and eversion I would consider more as supination and pronation movements. I Love your videos, and watch almost every day!
QD: I had the same stress fracture on the same foot 2 years in a row (5th metatarsal L foot), then I battled plantars. I started a shoe rotation because of your videos, since then I haven't had a single stress fracture. I've been able to aile and even cure plantars by rolling my feet on various rollers and balls. It hurts, but that's how you know it's working! Luckily I've been injury free for almost 2 years now and in turn I've been able to reach my lifelong goal of becoming a professional Triathlete. Keep turning that doorknob everybody!!
Great exercises! I posted a comment about 5 weeks ago when i got zero help from a fysio. I went to a running fysio and, surprise surprise, got diagnosed with PF. Im now at 7 weeks without running, but now i can actually walk for 20min straight without pain, so thats a win! For anyone else struggeling with PF: in addition to these kind of exercises ive benefited from scraping underneath my feet, and toe raises with a towel under my toes
I do most of my training in barefoot shoes and I work in them. Makes my others running shoes more fun when I use them occasionally. It's about strong relaxed feet and ankles and alignment.
While most of these exercises provide no actual strength training to an elite runner, they are good for coordination, body awareness and circulation. Mainly the last exercise is the only one that arguably primarily focuses on actually strengthening the intrinsics of the foot using any sort of load. The feet themselves house no power exerting muscles; instead, the intrinsic muscles of the foot are more akin to mild stabilisers. The vast majority of the stability of the foot comes from up above in the calf via long tendons circumventing the ankle bones (malleoli). In particular, the three muscles tibialis posterior, fibularis longus and fibularis brevis alone act to rigidise the entire foot at pushoff, functionally turning the foot into a stiff lever for the soleus and gastroc to pull in order to exert a maximum amount of power.
Years ago, I developed plantar fasciitis after training for and running the Pikes Peak Ascent. The cure was resting and taking time off from running. For the past few years I've been able to avoid a recurrence by using the ToePro foot exerciser from Human Locomotion ($50), which my coach recommended. My ToePro exercises include straight-leg heel raises, bent-knee heel raises, heel lift & hold with inversion/eversion, and a calf stretch. While I'm keeping my fingers crossed, it's been working for me so far. 😃
This is such a timely video, Seth. I had the 5th metatarsal fracture repair surgery last Monday. After nightmarish pain for a week, I stopped pain relievers. The stitches will be removed in 2 weeks. I just wonder when and how I should resume running. So depressed without my dsily dose of running, but trying hard to stay calm and positive. Thank you as always. Seth. You are the light.
Been waiting for this one ❤. Have been struggling with foot pain in the forefoot area and toes for best part of two years now, not Morton’s, not plantar, X-ray and MRIs still no answer. Exercises is one way I’m trying to battle this but is hard to stay positive. Can run but not without discomfort
This video resonates with me so much. I Fractured my lateral maliolis basically my ankle 22 years ago. I still have 8 screws and a plate. I'm still running! My other foot has been experiencing some pain in the fat pad on the bottom of the heel. Love these exercises.. A good reminder to keep strengthening your feet...keep the foundation strong!
QOD: had a badly rolled ankle two years ago. I hobbled on crutches for a few days, but what made the difference for me was getting into PT almost immediately. Strengthening, maintain ranges of motion and be mobile seemed to put my recovery into hyperdrive.
Excellent video!! Thank you, Seth Years of road bicycling in clipless, carbon soled shoes have left me with very deficient foot strength. These exercises are a great help. Best regards from sunny SoCal. Steve
QD: close to the foot, I’ve had injuries in both of my Achilles tendons, about a year and a half apart. Really sucks but it helps me know how to strengthen my legs in the future!
QD: Jones Fracture!!! disaster, waited 2 full months and than surgery with a screw : 2 more months :(( dying to get back to running at the end of December 2022!!! Love your get back and recovery videos, DGR man :))) Tayfun, Istanbul Turkey
Had PF on my right foot 3 mos ago I overcome it with heel raising exercise and changing my running strike from heel to forefoot strike luckily it's gone. In order my foot and ankle to get strong I'm also using balance disc standing with one foot and try reaching the floor with my two hands and slowly get up. 12 reps and 4 sets each foot .
QD: Today´s video is spot on for me as I´m coming back from a stress fracture at the base of the second metatarsal bone. It happend In August as I was increasing volume for a marathon.. It took me 6 weeks of no runining at all along with lots of swimming. Appreciate the video Seth... DGR strong
I had bad plantar fasciitis, and even ran the Brooklyn Half with plantar fasciitis. I'm still battling with some of that pain, but I still continue to run. I haven't had many running injuries, thank God, but plantar fasciitis is said to be one of the worse.
QD: I had very bad Plantar Fascitis this last year making me miss my first and only college season of track. I overcame it with taking time off and also rolling my foot out and doing light strengthening.
I have 3 various diagnoses. Cuboid syndrome, peroneal tendonitis, and shin splint. When I want to place my right foot upon my left leg quadriceps and lean forward and stretch, there I feel strong pain because a sprain 15y ago made a bump( when I tap it feels like bone). Chiropractor said I am fine. Foot or leg is healthy. And the pain that I feel is imaginary. There was no chance he would listen ..to him we are the same, trying to teach him case. Like muscle memory fail. Or thinking of running, feeling it instead of just simple being on the run...Foot taps he gave. I was already doing it. He gently fix heel and barely pull foot towards him while I was sitting. It is amazing how that small area from where the fibula ends at the ankle towards the upper middle lateral peroneal side of leg could possibly be so neuropathic that leg on its own while I walk drops from hip... Like resonant pitch, added until frequency is matched.. like battery filling.. So I think that bump is making the right side of my right foot weak and that in result attacks the left bottom of the heel, because under there all shoes start to degrade. All of them. I am working ..actually I did so for a big portion of my running adventure..foot exercises. I need to buy a tib bar and rubber bends. I have no money to visit gyms, but I made one at an open gym. Target is BACK from foot and Achilles towards calves, hamstrings, glutes, and lower and upper back to neck. I use a concrete stone as weight for (split and regular, wide and narrow straight) squats, deadlift( kinda), I sit on a bench , place leg little forward and lean forward to attack those important running areas. Also same while I lay on grass and permorming same move. Steps ups. One leg raises from the ankle . Lean back on wall and raise the ankle up, tibial movement.. Carrying weight and old school abs , but with weight. Sometimes I really fly on my runs. Wish I knew some things way earlier in life. I massage muscles. Also stretch foot.(toe rockers) Idk, I think it covers all my bases. From "Karate kid" movie..balance on boat edge river or lake or smooth peaceful water surface. :-))) Thank you for making this video. God bless and happy adventure! All the best!
Great video I’d love to see the same type of video showing workouts for shin splints. I’ve been suffering with interior shin splints for months now as a freshman in college and it has ruined my season. Thanks for the help
Thought I’d have to give up running this summer due to hip/leg pain. That’s behind me after doing foot work from Jay Dicharry. The Mobo with cut out has been a game changer.
Super helpful and detailed info as always! Thanks Seth! Currently working with a PT on healing some plantar fasciitis and love to see that many of these you suggested cross over to what I've been doing as well as some new ones that I'm certainly going to implement! Just a week or so into incorporating some of these exercises and already noticing improved strength! Thanks again for highlighting these!
yes I had Mortons neuroom. This is a chronic inflammation of a nerve between the metatarsal bone. It feels like a razor sticks between your toes with every step! the cause lay in too small casual shoes to work and around the house. Not much bother at the moment but it's really going away very slowly
@@SethJamesDeMoor this was December 2021 January 2022, I had an orthopedist make insoles and had an injection with corticosteroids 4 weeks before the Rotterdam marathon. Now I have little to no trouble with it and could have it removed, but that can also go wrong so that I can run less often. I am now running 100+ km a week again and looking forward to the spring marathons! Lesson learned to always buy good fitting shoes!!
QD: PF. Tried to work through it and past on the cortisone initially. Bought the foot log and that helped but eventually I was not getting 100%. So I got the shot and within a few weeks I was brand new and with the log and doing exercises it hasn’t returned.
Yes my first track meet was on a cinder track too ! ( I guess it's good to know where our tax dollars went!) Can't wait to try some of these feet exercises. I can't believe I use to do toe raises on a wooden beam( sitting with toes turned under to raising to a standing position)! I over came plantar fascia by doing exercise from my physical therapist that helped with a foot derangement. Have never had a problem since.
6 stress fractures, 4 Achilles’ tendonopothy, and Morton’s Neuroma Fractures took lots of time (basically my entire Highschool seasons, Achilles took time with strength work (eccentric loading) lots of it, Morton’s, cortisone shot.
I rolled my foot pretty severely 5 years ago which actually resulted in an avulsion fracture (when a small chip of bone where the tendon/ligament is attached gets pulled away). My foot has never been the same since. Looking forward to incorporating these exercises into my routine although I’ll admit the “Invert/Evert Coordination” movement literally made me cringe just watching it on the screen.
Anyone else get a shooting pain in the toes when the get to a certain distance? For me it’s always around mile 8. It last for about a mile then goes away. But it really slows me down.
These are fantastic exercises, Seth!
QD: not necessarily the foot per se, but I contracted Achilles tendonitis late in last year's training block, was out about 4 months, and underwent PT to recover. Interestingly, some of the rehab exercises I'm still doing for my Achilles today are similar to those you are demonstrating for the foot.They help tremendously.
Feeling your pain...I am suffering the same Achilles tendonitis insertional..a lot of mine is age related wear and tear having run for 50+ years
Thanks! Its good to know there's someone out there who can relate. 50+ years is a long time. You give me hope. I've slowly started to turn the corner and regain momentum the back half of this year. I wish you the best in your continued journey, Neil.
thanks for tuning in, glad it helped!
Post tib tendonitis, plantar fasciitis, Morton’s neuroma. Making foot exercises and mobility daily have helped, but the biggest thing that has helped me with these injuries is incorporating heavy, explosive lower body lifting. At mile 20 my glutes used to go to sleep and my feet were left doing the work. Now, after a long tempo, my butt is feeling the burn but it is really staying engaged and doing the work so that sloppiness doesn’t end up trickling down to my lower legs at the end of a hard effort.
I learned variations of many of these exercises from my daughter’s ballet teacher. Ballet dancers have VERY strong ankles and feet!
QD: I’m currently at the tail end of rehabbing from a foot injury called Os Peroneum Syndrome. It’s pain/inflammation in the outside of the foot at a spot where there is a little accessory bone embedded in the peroneus longus tendon (some people the bone is not completely ossified/hardened). My podiatrist said it is not very common (lucky me😂). It is treated similar to recovering from a stress fracture = boot for 6 weeks, no impact activity for 3 more weeks, then walking, then jogging 10 minutes a day and working up from there. I am now up to 30 minutes of running. Hoping to get back to marathon distance eventually, but it is a slow process! Seth, a little tip for you as I myself am a PT. With your ankle abduction and adduction, make sure you’re not substituting with so much movement at your knee/hip. Also, what you are calling inversion and eversion I would consider more as supination and pronation movements. I Love your videos, and watch almost every day!
QD: I had the same stress fracture on the same foot 2 years in a row (5th metatarsal L foot), then I battled plantars. I started a shoe rotation because of your videos, since then I haven't had a single stress fracture. I've been able to aile and even cure plantars by rolling my feet on various rollers and balls. It hurts, but that's how you know it's working! Luckily I've been injury free for almost 2 years now and in turn I've been able to reach my lifelong goal of becoming a professional Triathlete. Keep turning that doorknob everybody!!
Wow! That is an amazing accomplishment! Congratulations on achieving such a huge goal!
Just bought this kit so I can work my feet - I’ve added your hip mobility exercises to my workout now to add foot exercises too.
Great exercises! I posted a comment about 5 weeks ago when i got zero help from a fysio. I went to a running fysio and, surprise surprise, got diagnosed with PF. Im now at 7 weeks without running, but now i can actually walk for 20min straight without pain, so thats a win! For anyone else struggeling with PF: in addition to these kind of exercises ive benefited from scraping underneath my feet, and toe raises with a towel under my toes
I do most of my training in barefoot shoes and I work in them. Makes my others running shoes more fun when I use them occasionally. It's about strong relaxed feet and ankles and alignment.
Just wanted to say how much I love this and appreciate you
Paint roller frames and rolling pins work great too.
While most of these exercises provide no actual strength training to an elite runner, they are good for coordination, body awareness and circulation. Mainly the last exercise is the only one that arguably primarily focuses on actually strengthening the intrinsics of the foot using any sort of load.
The feet themselves house no power exerting muscles; instead, the intrinsic muscles of the foot are more akin to mild stabilisers. The vast majority of the stability of the foot comes from up above in the calf via long tendons circumventing the ankle bones (malleoli). In particular, the three muscles tibialis posterior, fibularis longus and fibularis brevis alone act to rigidise the entire foot at pushoff, functionally turning the foot into a stiff lever for the soleus and gastroc to pull in order to exert a maximum amount of power.
Years ago, I developed plantar fasciitis after training for and running the Pikes Peak Ascent. The cure was resting and taking time off from running. For the past few years I've been able to avoid a recurrence by using the ToePro foot exerciser from Human Locomotion ($50), which my coach recommended. My ToePro exercises include straight-leg heel raises, bent-knee heel raises, heel lift & hold with inversion/eversion, and a calf stretch. While I'm keeping my fingers crossed, it's been working for me so far. 😃
Thanks for sharing Geoff, glad you're okay now!
This is such a timely video, Seth. I had the 5th metatarsal fracture repair surgery last Monday. After nightmarish pain for a week, I stopped pain relievers. The stitches will be removed in 2 weeks. I just wonder when and how I should resume running. So depressed without my dsily dose of running, but trying hard to stay calm and positive. Thank you as always. Seth. You are the light.
Been waiting for this one ❤. Have been struggling with foot pain in the forefoot area and toes for best part of two years now, not Morton’s, not plantar, X-ray and MRIs still no answer. Exercises is one way I’m trying to battle this but is hard to stay positive. Can run but not without discomfort
This video resonates with me so much. I Fractured my lateral maliolis basically my ankle 22 years ago. I still have 8 screws and a plate. I'm still running! My other foot has been experiencing some pain in the fat pad on the bottom of the heel. Love these exercises.. A good reminder to keep strengthening your feet...keep the foundation strong!
QOD: had a badly rolled ankle two years ago. I hobbled on crutches for a few days, but what made the difference for me was getting into PT almost immediately. Strengthening, maintain ranges of motion and be mobile seemed to put my recovery into hyperdrive.
15th! Thank You Father I’m on the board for another day! Have an awesome day every body!
Excellent video!!
Thank you, Seth
Years of road bicycling in clipless, carbon soled shoes have left me with very deficient foot strength.
These exercises are a great help.
Best regards from sunny SoCal.
Steve
QD: close to the foot, I’ve had injuries in both of my Achilles tendons, about a year and a half apart. Really sucks but it helps me know how to strengthen my legs in the future!
I really like my MOBO board for foot and ankle exercises.
NEED TO USE : ) :STRONG:
QD: Jones Fracture!!! disaster, waited 2 full months and than surgery with a screw : 2 more months :(( dying to get back to running at the end of December 2022!!! Love your get back and recovery videos, DGR man :))) Tayfun, Istanbul Turkey
Had PF on my right foot 3 mos ago I overcome it with heel raising exercise and changing my running strike from heel to forefoot strike luckily it's gone. In order my foot and ankle to get strong I'm also using balance disc standing with one foot and try reaching the floor with my two hands and slowly get up. 12 reps and 4 sets each foot .
QD: Today´s video is spot on for me as I´m coming back from a stress fracture at the base of the second metatarsal bone. It happend In August as I was increasing volume for a marathon.. It took me 6 weeks of no runining at all along with lots of swimming. Appreciate the video Seth... DGR strong
I had bad plantar fasciitis, and even ran the Brooklyn Half with plantar fasciitis. I'm still battling with some of that pain, but I still continue to run. I haven't had many running injuries, thank God, but plantar fasciitis is said to be one of the worse.
QD: I had very bad Plantar Fascitis this last year making me miss my first and only college season of track. I overcame it with taking time off and also rolling my foot out and doing light strengthening.
I have 3 various diagnoses. Cuboid syndrome, peroneal tendonitis, and shin splint.
When I want to place my right foot upon my left leg quadriceps and lean forward and stretch,
there I feel strong pain because a sprain 15y ago made a bump( when I tap it feels like bone).
Chiropractor said I am fine.
Foot or leg is healthy. And the pain that I feel is imaginary. There was no chance he would listen
..to him we are the same, trying to teach him case. Like muscle memory fail. Or thinking of
running, feeling it instead of just simple being on the run...Foot taps he gave. I was already doing it.
He gently fix heel and barely pull foot towards him while I was sitting.
It is amazing how that small area from where the fibula ends at the ankle towards the upper middle
lateral peroneal side of leg could possibly be so neuropathic that leg on its own while I walk drops
from hip...
Like resonant pitch, added until frequency is matched.. like battery filling..
So I think that bump is making the right side of my right foot weak and that in result attacks the left
bottom of the heel, because under there all shoes start to degrade. All of them.
I am working ..actually I did so for a big portion of my running adventure..foot exercises.
I need to buy a tib bar and rubber bends. I have no money to visit gyms, but I made one at an open gym.
Target is BACK from foot and Achilles towards calves, hamstrings, glutes, and lower and upper
back to neck. I use a concrete stone as weight for (split and regular, wide and narrow straight)
squats, deadlift( kinda), I sit on a bench , place
leg little forward and lean forward to attack those important running areas. Also same while I
lay on grass and permorming same move. Steps ups. One leg raises from the ankle . Lean back on
wall and raise the ankle up, tibial movement.. Carrying weight and old school abs , but with weight.
Sometimes I really fly on my runs. Wish I knew some things way earlier in life.
I massage muscles. Also stretch foot.(toe rockers) Idk, I think it covers all my bases.
From "Karate kid" movie..balance on boat edge river or lake or smooth peaceful water surface. :-)))
Thank you for making this video. God bless and happy adventure! All the best!
PF in my left foot. Running barefoot a couple times a week and pushing a sled in barefoot shoes. My feet are my strongest part of my body now :)
Great video I’d love to see the same type of video showing workouts for shin splints. I’ve been suffering with interior shin splints for months now as a freshman in college and it has ruined my season. Thanks for the help
You’re probably over striding
I did my plantar fasciitis exercises this morning. Yeah it's my big long term, little nagging problem.
Thought I’d have to give up running this summer due to hip/leg pain. That’s behind me after doing foot work from Jay Dicharry. The Mobo with cut out has been a game changer.
great! so glad you're okay now
Thanks Seth, Great video.
This is exactly what I’ve been looking for! How often should we be doing this?
I'm also wondering this
Super helpful and detailed info as always! Thanks Seth! Currently working with a PT on healing some plantar fasciitis and love to see that many of these you suggested cross over to what I've been doing as well as some new ones that I'm certainly going to implement! Just a week or so into incorporating some of these exercises and already noticing improved strength! Thanks again for highlighting these!
Great, glad it helped
Had PF on my right foot 3 mos ago I overcome with heel raising exercise and changing my running strike from heel to forefoot strike luckily it's gone.
yes I had Mortons neuroom. This is a chronic inflammation of a nerve between the metatarsal bone. It feels like a razor sticks between your toes with every step! the cause lay in too small casual shoes to work and around the house. Not much bother at the moment but it's really going away very slowly
Oh my, how does it feel now Geert-Jan? Thanks for sharing your experience with DGR today. I have never heard of this before.
@@SethJamesDeMoor this was December 2021 January 2022, I had an orthopedist make insoles and had an injection with corticosteroids 4 weeks before the Rotterdam marathon. Now I have little to no trouble with it and could have it removed, but that can also go wrong so that I can run less often. I am now running 100+ km a week again and looking forward to the spring marathons! Lesson learned to always buy good fitting shoes!!
Nice vlog today Seth
Thanks for tuning in Janet, as always
Very timely lesson
QD: PF. Tried to work through it and past on the cortisone initially. Bought the foot log and that helped but eventually I was not getting 100%. So I got the shot and within a few weeks I was brand new and with the log and doing exercises it hasn’t returned.
Yes my first track meet was on a cinder track too ! ( I guess it's good to know where our tax dollars went!) Can't wait to try some of these feet exercises. I can't believe I use to do toe raises on a wooden beam( sitting with toes turned under to raising to a standing position)! I over came plantar fascia by doing exercise from my physical therapist that helped with a foot derangement. Have never had a problem since.
Phew, good health!
6 stress fractures, 4 Achilles’ tendonopothy, and Morton’s Neuroma
Fractures took lots of time (basically my entire Highschool seasons, Achilles took time with strength work (eccentric loading) lots of it, Morton’s, cortisone shot.
Good tips. I believe this will help a lot 👍👍
You're welcome Marcel
QD: i broke my left ankle in April this year, had surgery on it, had a lot of therapy and feeling great now but i'm scared to run.
I did recently read that actually it is better to do all ball balancing on wooden platfor as disc places feet in unnatural positions
I rolled my foot pretty severely 5 years ago which actually resulted in an avulsion fracture (when a small chip of bone where the tendon/ligament is attached gets pulled away). My foot has never been the same since. Looking forward to incorporating these exercises into my routine although I’ll admit the “Invert/Evert Coordination” movement literally made me cringe just watching it on the screen.
so sorry to hear this meredith : (
here to answer questions if you have them.
I appreciate your tips, SJD! Btw, will you make a review for Salomon Speedcross 6? Thanks a lot!
Great content
I had metatarsalgia but after 3 days of rest and better shoes it disappeared.
How often can I go through this complex? Everyday? Every other ?
Thank you Sir
ugh I have a torn tendon (doesn't hurt), but doesn't let me bend my toes on my right foot... so can't do many of these
QD: I am had accessory navicular syndrome and still recovering... and actually not even sure if I will even recover, it's been almost 3 weeks.
QD: I've experienced plantar fascitis for a long time, but luckily it disappeared on its own just like it came.
Anyone else get a shooting pain in the toes when the get to a certain distance? For me it’s always around mile 8. It last for about a mile then goes away. But it really slows me down.
I have hallux rigidus in big toe, has anyone had this and carried on running, any positive feedback appreciated 👍
6:30 I do this daily in Islamic prayer 👍💯💯
Video tip: a full foot strength follow along
Your rotating your whole leg on the abduction band excercise
Hi
Two words: “Cuboid. Syndrome..“ Anyone else?
First