6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet)

Поділитися
Вставка
  • Опубліковано 22 гру 2024

КОМЕНТАРІ • 253

  • @PrecisionMovementCoach
    @PrecisionMovementCoach  Рік тому +10

    Exercises and video highlights:
    00:00 - Intro
    01:15 - Anatomy details
    05:05 - ASMR: Plantar Fascia
    06:38 - Foot Joint Mobilization
    08:49 - Short & Skinny Foot
    11:10 - Active Arch Exploration
    12:38 - Fundamental Movement Patterns
    17:41 - Active Arch X
    19:05 - Next steps

    • @joshmcdowall2236
      @joshmcdowall2236 Рік тому

      For a person with poor feet is it ok to do this routine twice back to back or only once per day to start?

    • @estherwhitcomb6475
      @estherwhitcomb6475 9 місяців тому +1

      Where can I get the ball you are using for the exercise.

    • @cmclingan
      @cmclingan 3 місяці тому

      @@estherwhitcomb6475 I'd like to know also

    • @cmclingan
      @cmclingan 3 місяці тому

      @@estherwhitcomb6475 I see some on amazon called rad rounds...i like that they're silicon, not plastic...looks about the right size

  • @zein9227
    @zein9227 Рік тому +50

    I suffered from a flattened splayfoot for over a decade now and my doctors always want me to wear foot orthotics but never do something against the root causes which are weakened bands and muscles. I already did the exercises for overpronation and I just tried these here out. They are really helpful! Thank you so much! You're a lifesaver!

  • @Ramona190
    @Ramona190 Рік тому +23

    Coach “Idol”! Love it! Despite my years and years of practice and results, you bring a “breath of fresh air.” Love your approach, “not the mr know it all” attitude but “I want to teach you.” You are def tops!

  • @Ramona190
    @Ramona190 Рік тому +11

    As a PT I have been targeting these intrinsics forever with my patients!

  • @SubhashRaval
    @SubhashRaval 13 днів тому

    Thanks . I am 76 years old . Never knew I could improve my foot dynamics with the foot
    exercises you suggested. Will share with my family
    Thanks for all your exercises for Lower back pain. I. am 70% better
    Devyani from Arizona

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  13 днів тому

      Wonderful!
      Thanks again for watching and commenting :)
      - Coach Joshua, Team PM

  • @mikemccann8822
    @mikemccann8822 Рік тому +7

    Best overall approach I’ve seen.
    I’ll spread the word.
    Cheers

  • @whitneystein8296
    @whitneystein8296 4 місяці тому +5

    Thanks! your videos have helped me manage my foot and knee pain even more than my physical therapist has!

  • @sherryBigDogLover
    @sherryBigDogLover Рік тому +4

    Had left ankle replaced 9/2021 and right one replaced 10/2022. Lots of issues with recovery on the right. Surgeon ordered UCBLs and before that, arch supports. I think both will keep me a near cripple. I can't even walk my dogs! My right ankle buckles after use and I end up walking on the inside of my arch which becomes very painful. I believe that I can strengthen the muscles in my feet and around my ankle, and I don't want devices that will not help my recovery. Yes, there's still some arthritis, in the joints below the replacements, right is worse than the left, but I have nothing to lose by trying to exercise and build an arch into my feet, even though I have been flat footed for years due to walking on concrete floors for decades! Will keep you posted.... Female, age 63, retired.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      Wow...those are intense changes to your body. We are here to help.
      Try out the exercises and keep us posted on your progress :)
      - Coach Joshua, Team PM

  • @KatherineTan-d8y
    @KatherineTan-d8y 10 місяців тому +2

    This is so detailed, good and helpful ! Thank you so much for sharing ! You are awesome!

  • @edwigcarol4888
    @edwigcarol4888 Рік тому +3

    I am a fan of your videos and here i simply feel : wow! Top Class
    Needless to say that doing all your short demonstrations on YT bare foot you are convincing, authentic.
    I must confess that it has taken me some 5 years (!!) to get deeply interested in my feet.. now I am.
    One reason is that getting grounded decreases anxiety, brings more balance also in the mood and provides some basic security. All that out of proprioception...

  • @OurNewestMember
    @OurNewestMember Рік тому +13

    This belongs on the "required reading" list! Or in the elusive human user's manual. Thank you!

  • @SubhashRaval
    @SubhashRaval 13 днів тому

    Thanks!

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  13 днів тому

      No problem!
      Thanks for the support.
      Let us know if we can be of more assistance :)
      - Coach Joshua, Team PM

  • @Greaterwill
    @Greaterwill 2 місяці тому

    Thank you so much for this! After just a few adjustments I’m already feeling some relief with my knee instability. I can’t wait to complete the exercise and continue routinely! 💪🏽

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  2 місяці тому

      Yay!
      Thanks for trying it out and keep us posted on your progress :)
      - Coach Joshua, Team PM

  • @koustubh_ganthade
    @koustubh_ganthade 8 місяців тому +2

    Great help! Thank you so much 😊

  • @kathykeba5770
    @kathykeba5770 8 місяців тому

    Hay, you have helped me so much already in the 3 weeks or so that I have been trying and retrying this method. I found you through a "fix knock knees" suggestion on my phone, and with this and the video on knee valgus prevention I am finding myself stronger and more capable. I am 74 with my knee cartilage all gone. Doc says can have knee replacement tomorrow but not a good idea since cipro made my joints loose and fall apart and I have no idea whether I'd just fall apart when he got done. My knee valgus is (or maybe was) 18 degrees on my left and 13 on my right. I measured it at the orthotics place yesterday and it was more like 11 and ? (I was and am in process of getting a KAFO to help me be safe as I care for my critters on my very muddy and bumpy property). Now, since watching the videos over and over and working on my foot muscles and supporting my knees with my feet instead of whatever I was doing before (being naturally lazy, I guess, since I didn't know) I find myself hurting less and less and believe it or not, being able to balance better on humps and bumps of horse pookey and upturned rocks. But, here's my question....I'm able to make my foot short very well, and feel that it's on the middle of my foot, but I'm having trouble with skinny. I think I'm doing it correctly, but it still feels like all my metatarsals are touching the floor, even though I'm squishing them together in what feels like an arch. Also, question.... if I am arched in that area and supposed to be aiming to walk with the middle being where I'm balanced over , how does this work if it's arched? Am I stepping down on air ( or foot pudge, since I still have a little of that) which means that the 2 ends of the transverse arch are really what's bearing the step? Thanks!

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  8 місяців тому

      Hey!
      That is really good progress and thanks for sharing all of that.
      Keep working on the technique and you will improve with time and practice. It will make more sense as you develop strength and control.
      Talk to you soon :)
      - Coach Joshua, Team PM

  • @keenanranch849
    @keenanranch849 Рік тому +6

    Can you do a clip on high arch, oversupination? Would be greatly appreciated!

  • @beefstickswellington1203
    @beefstickswellington1203 5 місяців тому

    That Active-X arch exercise NAILS all the weaknesses in my inverted/pronated feet, as long as I only allow my foot to do the balance correction. My foot is so weak! But that lets me know that's the exercise I need the most. Thanks!

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  5 місяців тому

      Thanks for sharing!
      We appreciate you taking the time to try it out and comment.
      Let us know if you need more support :)
      - Coach Joshua, Team PM

  • @olgac8211
    @olgac8211 3 місяці тому

    Working on making a plan for plantar fasciitis pt program. Thanks a ton ❤

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  3 місяці тому

      Best of luck!
      Thanks for using our content for inspiration. We love hearing from movement pros like you.
      Also, check out these resources:
      www.google.com/search?q=precision+movement+plantar&rlz=1C1ONGR_enCA934CA934&oq=precision+movement+plantar&gs_lcrp=EgZjaHJvbWUyBggAEEUYOTIGCAEQRRg7MgYIAhBFGEAyBggDEEUYPNIBCDMyNTBqMGo3qAIAsAIA&sourceid=chrome&ie=UTF-8
      Let us know if you ever need more advice or assistance :)
      - Coach Joshua, Team PM

  • @faridmotreb
    @faridmotreb Рік тому +2

    Thank you so much Coach E. I am so excited that I see now that I have some other muscles that I didn't know of and activating that arch is such an interesting experience. I would still like to know, how can I keep this activation while walking and running? I can consciously activate the arch but keeping it while walking/running/ jumping sounds like quite a different level. Do you have suggestions on how to incorporate this into daily life?
    (I am also taking the strong feet II on Rom Coach)
    Best thanks

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  9 місяців тому +1

      Hi and sorry for the late reply.
      I have integrated intrinsic foot muscle activation into my running and you can too. All you need to do is "send the signal" and activate the muscles while you are running. Your abiltity to do this will improve with time and practice. You will also be learn to ramp up or down the activation level.
      It will help you to reinforce your natural springs as well as increase your ground force production.
      Have fun and keep us posted on your progress :)
      - Coach Joshua, Team PM

  • @myhandle321
    @myhandle321 6 місяців тому

    This is the best video on this topic. Thank you so very much!

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  6 місяців тому

      Glad that you think so and thanks for stopping by :)
      - Coach Joshua, Team PM

  • @gorderbust
    @gorderbust 7 місяців тому +1

    I was born with very flat feet and was given arch supports at a young age and still use them today,. I did though in my thirties start to do feet exercises and developed an arch whereas before i had non. But still I have issues like tight calves and i had a bucket handle meniscus tear and operation which is probably related also. I like your style and your ideas and attitude and think i might try the lower limb course. i am wondering though how much progress i can make given that i have also been diagnosed (by a podiatrist) with a ruptured plantar plate on my right foot. I have personally diagnosed it as 2nd toe capsulitis after finging out about this on youtube. It feels like my foot is actually crippled and the front arch really struggles when doing any calf raises. I do exercises anyway so think im willing to give the course a try. my 9yo son also has very flat feet and severe overpronation. we might do it together.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  6 місяців тому

      Hi, and sorry for the late reply.
      Based on what you have written, the Foot and Ankle Pain Solution program is the best place for you guys:
      www.precisionmovement.coach/foot-ankle-pain-solution/
      I can't tell you how much progress you'll make related to your flat feet, but that's just a segment of the overall program, which will address the full range of motion of the feet and ankles and integrate this into fundamental movement patterns. I can guarantee that you will notice many benefits if you follow through with the program.
      Let us know if you have any more questions :)
      - Coach Joshua, Team PM

  • @tuercacaso
    @tuercacaso Рік тому +1

    The usual high quality video and material presented by Coach E! I have a question -- is Active Arch X available on the pro/paid version of ROM Coach?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      Thanks!
      There is a similar exercise called Short and Skinny Foot in the ROM Coach app. You can find it in the Single Exercises library.
      Try it out and let us know how it goes :)
      - Coach Joshua, Team PM

  • @irenekloepfer1586
    @irenekloepfer1586 5 місяців тому +1

    Very good video. Thank you.

  • @SP-kx3xm
    @SP-kx3xm Рік тому +1

    Thank you for making such a great video and having such great energy!

  • @nagdeolife
    @nagdeolife 9 місяців тому

    I've been diagnosed with metatarsalgia. It hurts to walk much. I hope this video will help. Thanks Eric.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  9 місяців тому +1

      Thanks for trying it out and let us know how it goes :)
      - Coach Joshua, Team PM

  • @irenehewitt3936
    @irenehewitt3936 Рік тому +2

    Super. I hope this helps me.

  • @maryamerfan7250
    @maryamerfan7250 4 місяці тому

    Thank you so much can you make a video about isometric exercises to fix pronation or supination? It’d be very helpful

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  4 місяці тому

      Great suggestion!
      In the meantime, these exercises will help so do them 2 - 3 times weekly for at least 4 weeks. You will notice changes by then.
      Keep us posted on your progress and let us know if you ever have any more questions :)
      - Coach Joshua, Team PM

    • @maryamerfan7250
      @maryamerfan7250 4 місяці тому +1

      @@PrecisionMovementCoachsure thank you for sharing such great information and exercises

  • @mygracecottage
    @mygracecottage Рік тому

    Thks so much, look forward to hopefully getting some relief from my plantar fasciitis 😢

  • @cshell2001
    @cshell2001 Рік тому +3

    Really great video, thanks. 👍

  • @bettyrosengart7440
    @bettyrosengart7440 10 місяців тому +2

    Question when activating the metatarsals towards the heals: all metatarsals at the same time? Or each individually? I feel the movement more i to the first 2 metatarsals. Felling activation in the arch anyway. Also, is it helping for Morton neuroma?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  10 місяців тому +1

      Activate all of the metatarsals at the same time. It will help with Morton's Neuroma :)
      Let us know if you have any more questions :)
      - Coach Joshua, Team PM

  • @prachikolteom
    @prachikolteom Рік тому +1

    My daughter has flat foot, going to start with short and skinny foot. Thank you so much for the details!

  • @cmoon5042
    @cmoon5042 2 місяці тому

    Thank you very much for all the great content!! I've just recently discovered your channel and have been exploring.
    I have been trying but have not figured out how to do the short&skinny foot without using the toes -- are there any tips? 😢

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  2 місяці тому +1

      You are welcome and thanks for watching.
      Check this out next:
      ua-cam.com/video/hdMolpygXGg/v-deo.htmlsi=sFgDYyy_CGWm-h-I
      We are here if you have more questions :)
      - Coach Joshua, Team PM

  • @elaineparnell1787
    @elaineparnell1787 6 місяців тому +1

    Brilliant. Thank you

  • @hxyoutube
    @hxyoutube 3 місяці тому

    Thank you for this helpful video sir

  • @sukhpreetsaini7405
    @sukhpreetsaini7405 2 місяці тому

    Can you do these exercises if you have a high arch? Btw love your work and truly appreciate your explanations!!😊

  • @brendabryson908
    @brendabryson908 7 місяців тому

    I have knock knees and flat feet. Should I do all of these exercises or different ones? Thank you for these extend others you have done, they really help.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  7 місяців тому

      Start with these and also check this out:
      ua-cam.com/video/T7sqcX_B0Cg/v-deo.htmlsi=YARm5J0Q02pesPvB
      Keep us posted on your progress :)
      - Coach Joshua, Team PM

  • @JonYunker
    @JonYunker 9 місяців тому

    Great exercises Coach E. I've been dealing with a bone spur on my heal and these are very helpful. What are your thoughts on wearing an orthotic during the day to maintain arch support until the foot muscles can regain strength?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  9 місяців тому

      Hi!
      Here is our position on orthotics:
      www.precisionmovement.coach/pes-planus/
      :)
      - Coach Joshua, Team PM

  • @theycallmesteviek
    @theycallmesteviek Рік тому +2

    What are your thoughts on using toe spacers during the short and skinny and active arch exercises?
    I have been loving starting my day with these by the way
    It's pretty amazing to get such an intense and effective workout basically standing still in my living room😂

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  10 місяців тому +1

      Those would definitely be cool to add. Did you try it out?
      Thanks for trying it out and commenting.
      Sorry for the late reply....how are you now?
      - Coach Joshua, Team PM

  • @susanv3446
    @susanv3446 Рік тому +1

    Thanks so much for this video!

  • @theycallmesteviek
    @theycallmesteviek Рік тому +1

    Any advice for mitigating painful cramping in the feet from executing the short+skinny technique? Thank you!

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +5

      Yes...unfortunately you need more cramping.
      The cramping indicates that the associated muscles are weak at that range of motion. The more you do the exercises, the more you will increase both your tolerance to the cramping and the muscle strength.
      Keep working on it and you will improve with time and practice :)
      - Coach Joshua, Team PM

  • @karolinakniezaite3742
    @karolinakniezaite3742 Рік тому +1

    Hello Precision movement Team :) At Skinny foot exercise - I feel that my shins (anterior and posterior) have quite some activation during active arch. Is it supposed to be that way or they trying to work instead of some other muscles ? Thank you for answer in advance 😊

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +1

      That is normal and you are likely feeling a compensation pattern occurring whereby stronger muscles "take over" the movement. Keep working on the exercises and soon your weaker muscles will get stronger and there will be more balance :)
      - Coach Joshua, Team PM

  • @evawilldrive
    @evawilldrive 2 місяці тому

    vacuum sucking onto the ground
    Thank You!

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Місяць тому

      You got it!
      Thanks for watching and let us know if you ever need more support :)
      - Coach Joshua, Team PM

  • @Raffa_Ago
    @Raffa_Ago Рік тому

    Great exercises, thank you so much. I have lower vertebrae issues (detrioration of the discs, lumbar). Great exercises for the core muscles! But I have question: For the short and skinny foot, I realized those muscles are really poor and that makes, like you said, the exercise quit difficult. Namely, I have tendency to tense my quadriceps and adductors. Is that common? I try to focus on the foot but the tigh remains tense. Is that a problem? Thank you so much for your great work!!

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      You're very welcome!
      Thanks for trying it out.
      Try doing the exercises while leaning slightly backwards against a wall for support. Are you looking down when doing the exercises? If so, try to keep your neck neutral and your eyes forward.
      Try that out and let us know how it goes :)
      - Coach Joshua, Team PM

  • @underthetablesnddreaming
    @underthetablesnddreaming 6 місяців тому

    awesome info thank you 🎉

  • @CarloDiano-j7x
    @CarloDiano-j7x Рік тому

    Thanks for your videos. The low-back exercises are very helpful. Quick question- would you recommend yoga to accompany your exercises, or is yoga too much stretching?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      You are welcome!
      Not all yoga is the same and we have no idea what your practice will consist of. As such we cannot tell you to avoid it or not.
      - Coach Joshua, Team PM

    • @edwigcarol4888
      @edwigcarol4888 Рік тому

      May i join this conversation?
      After having practiced yoga daily for 10 years, i am now keeping some practice on, along with PM-routines, which make now the main part of the program.
      In fact I have sorted out any yoga passive stretching or passive movements and any "contortions", as a deleterious practice having made me vulnerable to injuries (instable joints...)
      But
      Many active asanas are so similar to PM-routines, they are simply versions of them, interesting ones
      . I love some of them as true goldy positions...
      But I am growing through the PM-exos. They are so efficient.
      So for me both practices are fully compatible as long as the PM-advices keep being respected. For ex " do not stretch what is injured, tight or weak."

    • @leediamond3434
      @leediamond3434 Рік тому

      Not all "yoga" is the same. I teach yoga but I do not teach "stretching" anymore. I teach more strengthening and include fascial line activations to help students increase mobility

  • @Ushshsj
    @Ushshsj Рік тому +1

    Thank you

  • @rickrobinson8417
    @rickrobinson8417 Рік тому +1

    Thanks for this

  • @Margaret_8_8_8
    @Margaret_8_8_8 5 місяців тому

    Thank you for sharing your knowledge!
    I’d like to ask you for advice, if possible.
    I have splay feet (pes planus transversus), probably due to years of wearing heels and hypermobility. (The other arch is still present, luckily.)
    Will this set of exercises help me rebuild that arch in front of my foot? Or it does not target that area of the foot and one should do something else instead (and what could be recommended in this case)?
    Ankle pain can be quite frustrating sometimes… No structural issues in my ankles were found… Apart from that hypermobility of course. So I’m struggling to figure out solutions.
    Thank you again and have a good day 😊

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  5 місяців тому +1

      Hi, and thanks for the comment. We are here to help.
      These exercises are a good start; you will notice changes after 4 - 6 weeks of regular practice (2 - 3 times weekly).
      However, the Foot and Ankle Pain Solution program is even better. It's comprehensive and progressive and will help you assess and address your issue's root cause once and for all.
      I can't tell you how much progress you'll make related to your specific issue, but that's just a segment of the overall program which will address the full range of motion of the feet and ankles and integrate this into fundamental movement patterns. I can guarantee that you will notice many benefits if you follow through with the program.
      You can learn more about it here:
      www.precisionmovement.coach/foot-ankle-pain-solution/
      Check it out and let us know what you think :)
      - Coach Joshua, Team PM

    • @Margaret_8_8_8
      @Margaret_8_8_8 5 місяців тому +1

      @@PrecisionMovementCoach Joshua, thank you so much for your quick response!

  • @benjaminvanwey1385
    @benjaminvanwey1385 Рік тому +1

    Great stuff thanks!

  • @makeminecaffein8ed
    @makeminecaffein8ed Рік тому

    I find i sometimes crinkle my toes. Should i try to let them relax as i work on short + skinny foot? your videos are great, thank you.

  • @nikolaihaan5235
    @nikolaihaan5235 7 місяців тому +1

    Wow i really have to tell my feet to do it. They are dead lol will do the activation couple times a day if they start waking up 3x a do strengthen. I really did not know my feet are in that bad shape thank you very mutch for this video

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  7 місяців тому

      That is a great plan and keep us posted on your progress.
      Thanks for trying it out. It's going to change your life :)
      - Coach Joshua, Team PM

  • @davehill5539
    @davehill5539 Рік тому +1

    I’m wondering about the arch(s) feelings and actions while walking and going up steps ( with purpose of building strength for hiking, jogging and/or running) .
    Can this be done consciously? I.E. focusing on the arch flex?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +1

      Those muscles can certainly be activated consciously. Try it out and let us know how it goes :)
      - Coach Joshua, Team PM

    • @davehill5539
      @davehill5539 Рік тому +2

      I’m thinking more about pressure on/pressure off shapes of the 3 arches

  • @Bertsncrafts
    @Bertsncrafts 4 місяці тому

    Yes

  • @misguasefa
    @misguasefa 11 місяців тому

    Hi coach I’ve noticed that I can’t do the fundamental moving patterns without my arch collapsing yet since I’m still a beginner at trying to get the arch. Should I first get my arch back before trying to do any other balance exercises? Please let me know.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  10 місяців тому

      Hi!
      It's okay to work on everything simultaneously :)
      - Coach Joshua, Team PM

  • @sebastiandk9575
    @sebastiandk9575 6 місяців тому

    Does the lower limb program include hip stuff? My flat feet, knee and hip problems are all connected.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  6 місяців тому +1

      Hi, and thanks for asking!
      There sure is. Our programs address the entire kinetic chain.
      Let us know if you have any more questions :)
      - Coach Joshua, Team PM

  • @jeudysmateo8621
    @jeudysmateo8621 Рік тому

    Question. I have Flat Feet and I over pronate. My Goal is to run long distances without having to worry about over pronating of any of issues that can arise from having flat feet. So to fix this I’ve seen and have been doing your Functional Ankle Mobility Drill (ROM) to strengthen the ankles and Arch Muscles. So what would be the best way to integrate the exercises and stretches seen in this video with the Ankle Mobility Drill that I’ve been doing? Or is it best to just stick to one weather that be the Functional Ankle Mobility or this one. Thank you and keep up the good work. I’ve learned a lot from you.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +1

      You can do all of the exercises in the same routine.
      Keep us posted on your progress :)

    • @jeudysmateo8621
      @jeudysmateo8621 Рік тому

      @@PrecisionMovementCoach Thanks will do. Do these exercises daily correct? Then when I’m ready to strengthen add load?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +1

      @@jeudysmateo8621 do them 2 - 3 times per week. There is no need to add load :)
      - Coach Joshua, Team PM

  • @gibbsy071
    @gibbsy071 Рік тому +1

    Hi one question probably a silly one, I have to physically separate the toes, so when I'm doing this, do I still have to flex the metatarsals to maintain the arch, then in turn make the foot skinny, Thanks.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +1

      That is not silly.
      Please maintain your metatarsal pressure as best as you can throughout the exercise :)
      - Coach Joshua, Team PM

    • @gibbsy071
      @gibbsy071 Рік тому +1

      @@PrecisionMovementCoach Thanks for replying so quickly.

  • @a.a.d.9704
    @a.a.d.9704 Місяць тому

    can one reverse an overpronation connected with the transverse plus longitudinal flat feet thing with the exercise? (even if that one is over 40 yr old?). Thank you 🌺

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Місяць тому +1

      Hi, and great question!
      It's hard to say how much progress you will make, but that is just one benefit of the exercise.
      Try them out 2 - 3 times weekly for at least 4 weeks and send a report. We can go from there.
      Talk to you soon :)
      - Coach Joshua, Team PM

    • @a.a.d.9704
      @a.a.d.9704 Місяць тому +1

      @@PrecisionMovementCoach Thanks, now I have a brotherly guidance. And guess what? I will compile exercises include these and others and report in about a month.

  • @patriciaverria7775
    @patriciaverria7775 8 місяців тому +1

    Why would I get a pain or tightness laterally in my calf when I press my metatarsals toward my heel?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  8 місяців тому +1

      Hi!
      It's hard to say but back off on the intensity and duration of the exercise and let us know how it goes.
      Talk to you soon :)
      - Coach Joshua, Team PM

    • @lyudmilabakalinskaya8905
      @lyudmilabakalinskaya8905 7 місяців тому

      I think i feel the same sensation. For me it is in my mid calf. I just want to know what cues to use for the skinny foot drill. I dont know if im doing it right 😅

  • @lapristine
    @lapristine Рік тому +2

    Thank you for this! Very timely video for me as I do ballet as an adult and I’m rehabbing my ankle & FHL. My physio has pointed out that rolling in has caused the strain on my ankles. I tried the short & skinny ankle exercise (I think dancers sometimes call in doming) but noticed that as I’m doing the shortening exercise, the tendon at the top of my ankle is pulsating. Is that meant to happen or does it mean I’m not activating my metatarsals?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +2

      You’re welcome! That tendon sounds like the tibialis posterior. It can definitely kick in for sleepy intrinsics. Key is to focus less on the dome and more on the short and skinny cues. Go for it twinkle toes 😉

    • @lapristine
      @lapristine Рік тому +1

      @@PrecisionMovementCoach Thanks for the correction and identifying the possible muscle that is kicking in! I’ll keep on trying

  • @Saint_Magnapinna
    @Saint_Magnapinna Рік тому +1

    How do I know if I'm doing Short & Skinny Foot correctly? I have some big feet and tiny toes so it's hard to spread them out.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      This video can help:
      ua-cam.com/video/sTifSagCxUM/v-deo.html
      Keep working on the techniques and you will improve with time and practice :)
      - Coach Joshua, Team PM

  • @alekssetrudi8829
    @alekssetrudi8829 Рік тому

    Thank you very much. You told everything and gave the solution, told everything. I am sorry I am not a millionaire, because you deserve a huge payment for everything what you told. Noone told about skinny feet and short feet...They tell just about short feet and it does not work for me, something was missing - skinny foot :). Thank you. ...if some millionaire comes here and if he can spend a million or two - you deserve it.

  • @joudajam9908
    @joudajam9908 Рік тому

    I had a leg injury 10 years ago and those muscles down the foot in addition to the achilles tendon are small and weak because of the lack of movement for a long time. Can i fix the problem with the exercises mentioned above?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  10 місяців тому

      They are worth trying for sure.
      Sorry for the late reply.
      How are you now?
      - Coach Joshua, Team PM

  • @flyinggeckos
    @flyinggeckos Рік тому

    Should we wait til we can activate the short and skinny foot at will before we start practicing the lunge, squat etc?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +1

      You can train all of the patterns at the same time. Just be mindful of your capabilities :)
      Keep us posted on your progress!
      - Coach Joshua, Team PM

  • @terriliggett5377
    @terriliggett5377 Рік тому +1

    I’ve got a torn meniscus, so bending into a squat is painful. It’s going on 3 months, so I will look into your meniscus recovery plan. The other knee is sore too. I will leave that part out for now. Also have pttd. I’ll see if this helps. Thank you so much.

  • @HealthyLiv1ng
    @HealthyLiv1ng Рік тому

    Are there any sneakers/boots you would recommend that have the correct arch setup to avoid being dependent on too much foot support?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +1

      Unfortunately, that product does not exist as everyone is different.
      The best way to enhance your arch support is to work on these exercises. In this way, it will not matter which footwear you choose because you will be able to activate the right muscles at the right time.
      This article can help you to better understand this:
      www.precisionmovement.coach/pes-planus/
      However, footwear with a neutral last, a wide toe box, and that is not restrictive about the ankles typically allows people to better accommodate the desired muscle activity.
      Hope that helps!
      Let us know if you have any more questions :)
      - Coach Joshua, Team PM

    • @HealthyLiv1ng
      @HealthyLiv1ng Рік тому +1

      @@PrecisionMovementCoach Thank you so much! 😁

  • @stevenhylton3003
    @stevenhylton3003 Рік тому

    I believe I should be starting here? I have bad knees in both legs. Had meniscus repair in the right one, and I’m fearful that I have a meniscus tear in the left one. Any advice? In the first sitting of these foot exercises, should I just start with short and skinny feet first before I move to the fundamental movement paatteems like squat, lunge, etc.?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      These are great exercises to start with.
      Also, consider doing the Knee Pain Solution program:
      www.precisionmovement.coach/knee-pain-solution-yt
      - Coach Joshua, Team PM

  • @BettyGilman
    @BettyGilman 7 місяців тому

    I am having trouble with the activating the muscles with short and long foot. Also how do I kno if they are activating? Any tips?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  7 місяців тому

      Hi and thanks for trying it out.
      That is not uncommon, especially if this is the first time you have tried it. You know the muscles are activating if they contract and become more firm. Also, your foot will actually change shape.
      Keep practicing and you will improve with time.
      Let us know how it goes :)
      - Coach Joshua, Team PM

  • @gibbsy071
    @gibbsy071 Рік тому

    Hi is there a test to see if the arch is coming back, eg right now I can get no fingers underneath, meaning will I start to see real physical change, and be able to get fingers underneath, if I put in the work, like everything else it's good to see change, eg if your wanting to lose weight you step on the scale and your lighter or your trousers feel more loose, then it encourages you to carry on hope you get my meaning.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      We get your meaning. The finger test that you described is a perfect measure of your progress :)
      Keep us posted!
      - Coach Joshua, Team PM

    • @gibbsy071
      @gibbsy071 Рік тому +1

      @@PrecisionMovementCoach Thanks really appreciate your reply.

  • @gibbsy071
    @gibbsy071 Рік тому

    Hi I have another question if you don't mind, why is the active arch when the foot is skinny, the reason I ask is more and more people are now realising that the toes shouldn't be squashed together, and are much more happy to be splayed out.
    However in the exercise the foot goes from splayed to skinny, then it's the active arch, however I thought when the foot was splayed and the metatarsals flexed it would be in a stronger position to carry out it's function, not trying to second guess you just trying to understand, Thanks.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      The skinny foot exercise is a technique to strengthen the intrinsic foot stabilizers. You won't necessarily use this technique outside of the exercise setting.
      Does that help?
      - Coach Joshua, Team PM

    • @gibbsy071
      @gibbsy071 Рік тому +1

      ​@@PrecisionMovementCoach Thanks yes it does.

  • @preeve4061
    @preeve4061 2 місяці тому

    Thanks Coach E. This is so important. ⛸⛸⛸

  • @masa_ssi
    @masa_ssi 8 місяців тому

    very informative; thank you for the help

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  8 місяців тому

      You are welcome!
      Thanks for stopping by and let us know if you have any more questions :)
      - Coach Joshua, Team PM

  • @dmoney9636
    @dmoney9636 Рік тому +1

    I can’t seem to do the short skinny foot without wanting to curl my toes or I get zero movement and feel like my calf and front of leg is doing more work then my foot is. I have flat feet any advice?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      That is not uncommon. Keep praticing and you will improve with time :)
      - Coach Joshua, Team PM

  • @KymberlyMoulton
    @KymberlyMoulton Рік тому

    Any recommendation on how to keep toes from curling? No matter what I try, they curl.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      It will take time but you will be able to supress the toe-curl with more practice :)

  • @lyudmilabakalinskaya8905
    @lyudmilabakalinskaya8905 7 місяців тому

    I dont understand the skinny foot exersize. What exactly are you suppose to do to move the metatarsels? Anyone?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  7 місяців тому

      Great question!
      This video will clear it up for you:
      ua-cam.com/video/sTifSagCxUM/v-deo.htmlsi=u5o1JtuexO1V2KCX
      Let us know if you have any more questions :)
      - Coach Joshua, Team PM

  • @fritzkramerkramer7855
    @fritzkramerkramer7855 Рік тому

    any more tips for the short food exercise? its so hard to even activate!

  • @agnieszkasojka4379
    @agnieszkasojka4379 Рік тому

    When creating short and skinny foot should we still press metatarsal to the ground? I am an LLC practitioner and there is only metatarsal pressure mention. I have impression that only metatarsal pressure gives different results than short and skinny foot. Any help? I think I am lost.
    Should I use short and skinny foot while doing LLC?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +1

      They are different techniques and both are very useful.
      The Short/Skinny Foot exercise did not make it into LLC. However, please start doing it as part of that program :)
      - Coach Joshua, Team PM

    • @agnieszkasojka4379
      @agnieszkasojka4379 Рік тому

      ​​@@PrecisionMovementCoachthank you for your answer. When doing metatarsal or short skinny foot should knee be still, facing forward or it is ok if it rotates slightly outside? I think I started supinating too much by doing the exercise wrong. I am hipermobile and can do strange movements so sorry if the question is a bit strange too :)

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +1

      @@agnieszkasojka4379 it is ok if your knee rotates out slightly :)
      - Coach Joshua, Team PM

  • @mdlsh
    @mdlsh Рік тому

    When I try and do the "Short foot" contraction, I mostly either end up rotating from the ankle, or tightening my calf/thigh. What should I think about to try and move my metatarsals, if I'm so out of touch with them?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      Keep working on the exercises and you will improve with time and practice. What you are describing is not uncommon especially if you have never done anything like this before :)
      - Coach Joshua, Team PM

    • @leediamond3434
      @leediamond3434 Рік тому

      I teach this by placing a yoga block between the heels and wrapping a yoga strap or band just above the knees. Ground the big toe and have ankles gently hug the yoga block as you also gently press knees out into the strap/band. This will help lift the arch and activate the lateral fascial line of the leg

  • @gehaneayad8631
    @gehaneayad8631 Рік тому

    I can't bend my knees. any suggestions. My foot hurts. and my knees are in pain. any accommodations for these exercises.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      You need this program:
      www.precisionmovement.coach/knee-pain-solution-yt
      - Coach Joshua, Team PM

  • @StanislavEarl-Ivanov
    @StanislavEarl-Ivanov Рік тому +1

    Thanks for the video!

  • @theon6716
    @theon6716 Рік тому

    Is the short and skinny foot meant to be shortening your foot and narrowing your toes at the same time or one at a time?

  • @liormuche5624
    @liormuche5624 Рік тому

    What's your thoughts about heel cups?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      They have a time and place for sure. Relying on them too much may be problematic.
      Why do you want to use them?
      - Coach Joshua, Team PM

    • @liormuche5624
      @liormuche5624 Рік тому

      @@PrecisionMovementCoach Tnx for replying.
      Want to use them because i have really bad collapse

  • @jackiec1175
    @jackiec1175 Рік тому

    Whenever I try to squat in this position, I notice bi-lateral pain in my 4th metatarsals. I have flexible flat feet and posterior tibiakis dysfunction, and am wondering why this is happening and how to proceed?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      Thanks for asking!
      It's hard to say why that is happening. It likely involves the way in which you use your feet in all of your movement patterns. Start looking for clues there.
      The Strong Feet 1 ROM Coach routine can help:
      www.precisionmovement.coach/rom-yt
      Learn those exercises and then apply what you learn in your daily movements.
      - Coach Joshua, Team PM

  • @kperky777
    @kperky777 11 місяців тому

    How do you get the arch to raise without curling the toes up?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  10 місяців тому

      Practice :)
      No seriously, do your best to supress the toe activity. You will improve with time and consistent practice.
      - Coach Joshua, Team PM

  • @nanb7149
    @nanb7149 Рік тому

    can this cure posterior tibial dysfunction?

  • @Alekhine01
    @Alekhine01 Рік тому +1

    Suffered from flat feet since my childhood (I am 52). For many years I wore orthotics. Onky helped a little and caused problems like ankle twists. Wearing toe shoes (vibram five finger shoes) caused me to stop twisting my ankles all the time.

    • @Alekhine01
      @Alekhine01 Рік тому

      I still suffer from problems though, so I am going to do these exercises.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      @@Alekhine01 Let us know how it goes :) - Coach Joshua, Team PM

  • @jackitlondon
    @jackitlondon Рік тому

    How often do you do this per week?

  • @alexbradley7379
    @alexbradley7379 Рік тому

    Any suggestions if my big toe bend inwards and small toes are like claws ?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      Keep working on the exercises and try to spread your toes apart while doing so. Toe spreaders may also help.
      You will improve with time and practice :)
      - Coach Joshua, Team PM

    • @alexbradley7379
      @alexbradley7379 Рік тому

      @@PrecisionMovementCoach thanks … can you recommend any toe spacers ?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +1

      @@alexbradley7379 the kind that you get at the local pharmacy are good to start with.
      - Coach Joshua, Team PM

    • @alexbradley7379
      @alexbradley7379 Рік тому

      @@PrecisionMovementCoach hi , I have been trying short and skinny feet exercise but I can’t seem to get any pressure through metatarsals as my toes just seem to crush up and metatarsals come of the floor ? Could this to do with hammer toe ?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +1

      @@alexbradley7379 We are here for you! However, it has only been a couple of days so please be patient. Try the exercises out daily for the next two weeks and get back to us with a report :)
      - Coach Joshua, Team PM

  • @jonathaneng2099
    @jonathaneng2099 Рік тому

    Are these exercises still recommended if you have PTTD, posterior tibial tendon dysfunction?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      They can definitely help you to address your intrinsic foot stabilizers even if you have PTTD.
      Did you try them out? We recommend that you attempt everything and stop doing anything that causes pain or that you cannot modify in order to do it pain-free.
      Let us know if you have any more questions :)
      - Coach Joshua, Team PM

  • @anitahsiao4505
    @anitahsiao4505 5 місяців тому +2

    So much hard work 😓

  • @Adumbb
    @Adumbb Рік тому

    i have ankle/top of feet pain when i run and the faster i run the more pain is it a ankle or foot problem?

  • @toby9999
    @toby9999 Рік тому

    What about people who can't do lunges due to lack of knee or quad strength?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      They should modify the movement by making it much slower and small enough to accommodate their active range of motion :)
      - Coach Joshua, Team PM

  • @Thehungrymaskaragirl
    @Thehungrymaskaragirl Рік тому

    I have been trying the exercises since 4 months now, i have no relief. Could you please help?

  • @edgarperez4259
    @edgarperez4259 7 місяців тому

    When you say short and skinny. Do you mean toes spreading out?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  7 місяців тому

      Nope, that would be a wide foot.
      Check out this video for clarity:
      ua-cam.com/video/sTifSagCxUM/v-deo.htmlsi=Y0whEiJR7O5X06aH
      Let us know if you have any more questions :)
      - Coach Joshua, Team PM

  • @mainuser98
    @mainuser98 Рік тому

    I can spread the toes of my right completly without issues, the left foot I cant. How to practise for it?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      Do these exercises 2 - 3 times per week for the next 4 weeks and you will notice changes :)
      - Coach Joshua, Team PM

  • @yokep9635
    @yokep9635 Рік тому

    It seems my feet are really dead. When trying to activate the skinny foot, the 4 toes keep bending. Any suggestions on how to stop that happening?
    Thanks

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому +1

      Keep working on it and you will improve with time and practice :)
      - Coach Joshua, Team PM

    • @yokep9635
      @yokep9635 Рік тому

      Just thinking would it help to just focus on the short part of this activation initially for a week before incorporating the skinny part?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      @@yokep9635 try it out and see how it goes :)
      - Coach Joshua, Team PM

  • @troutrl5669
    @troutrl5669 10 місяців тому

    When these muscles are strengthened that have been “asleep” for a long time, do you need to consciously use them or will it become a natural part of your walk and run without you having to think about it?

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  10 місяців тому +1

      A bit of both.
      It's always a good idea to think about how you are moving and apply inentional contraction. The muscles will become more responsive and stronger and it will get easier to integrate them into your movements.
      Hope that helps :)
      - Coach Joshua, Team PM

  • @annmartin1376
    @annmartin1376 8 місяців тому

    My feet are dead- I can hardly feel the arch activation without crunching or curling my toes. I need alot of practice to wake them up.

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  8 місяців тому

      You are in the right place!
      Try out the exericses and let us know how it goes :)
      - Coach Joshua, Team PM

  • @Lobags1984
    @Lobags1984 Рік тому

    My feet are aching after first exercises my feet are really bad in terms of pain over the years multiple sprains, impingement as a result and cramps in my arches at times thanks for this really helpful

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  Рік тому

      Keep working on it and you will improve with time and practice :)
      - Coach Joshua, Team PM

  • @omirrrr
    @omirrrr 2 місяці тому

    I just can't seem to get my foot to shorten without moving toes, like i can't even think how to contract those muscles if that makes sense

    • @PrecisionMovementCoach
      @PrecisionMovementCoach  2 місяці тому

      Hi, and thanks for trying it out.
      That is not uncommon, especially if you've never tried this before.
      Do the exercises 2 - 3 times weekly for at least 4 weeks, and you should notice changes by then.
      Keep us posted on your progress :)
      - Coach Joshua, Team PM