From 5 years as a physical therapist and 1 year treating only feet,
Here’s the best 15 exercises to avoid a lifetime of foot pain (with tips and demo).
Make sure you bookmark this!
Here’s the best 15 exercises to avoid a lifetime of foot pain (with tips and demo).
Make sure you bookmark this!
1. Calf warm up
Sitting makes your calves tight.
If you've been off your feet for a while, don't skip the warm up.
Slowly increase the speed and stretch to get your feet ready for movement.
Sitting makes your calves tight.
If you've been off your feet for a while, don't skip the warm up.
Slowly increase the speed and stretch to get your feet ready for movement.
2. Tib raises
The muscle on the front of the shin is weak in almost everyone.
Increase the resistance by moving your feet further away from the wall.
The muscle on the front of the shin is weak in almost everyone.
Increase the resistance by moving your feet further away from the wall.
3. SL heel raise on step
Heel raises on a step creates length plus strength.
If one foot is too hard, start with two.
Heel raises on a step creates length plus strength.
If one foot is too hard, start with two.
4. Plantar fascia roll out
Technically not an exercise but massaging the bottom of your feet will break up any scar tissue.
Use a frozen water bottle, golf ball or lacrosse ball.
Technically not an exercise but massaging the bottom of your feet will break up any scar tissue.
Use a frozen water bottle, golf ball or lacrosse ball.
5. Arch lifts
Tighten the muscles in your foot.
Then relax.
Most people lack foot awareness.
Arch lifts are like meditation for your feet.
Tighten the muscles in your foot.
Then relax.
Most people lack foot awareness.
Arch lifts are like meditation for your feet.
6. Calf stretch on the wall
As a warm up, move back and forth.
This can also be done as a static stretch (hold the stretch) but shouldn't be part of your warm up.
Save your stretching for any time other than before activity.
As a warm up, move back and forth.
This can also be done as a static stretch (hold the stretch) but shouldn't be part of your warm up.
Save your stretching for any time other than before activity.
7. Dorsiflexion mobilization
Ankle range of motion reduces foot stress.
Mobilize in all planes to increase your walking efficiency.
Ankle range of motion reduces foot stress.
Mobilize in all planes to increase your walking efficiency.
The first 7 are specific to the foot (do those if your feet hurt now).
The next 8 exercises aim to improve balance, coordination, and whole body strength.
The next 8 exercises aim to improve balance, coordination, and whole body strength.
8. Star balance
Reach the opposite foot as far as you can in each direction.
Increase the speed to increase the challenge.
Foot stability starts with better balance.
Reach the opposite foot as far as you can in each direction.
Increase the speed to increase the challenge.
Foot stability starts with better balance.
9. SL RDL row
Sitting causes tight hip flexors and forward shoulders.
This exercise extends your hip and pulls your shoulder back.
Sitting causes tight hip flexors and forward shoulders.
This exercise extends your hip and pulls your shoulder back.
10. SL RDL kettlebell pass
Level 1: without weight
Level 2: swing side to side
Level 3: pass the KB between hands
In case you can't tell, I really like SL RDL's.
Level 1: without weight
Level 2: swing side to side
Level 3: pass the KB between hands
In case you can't tell, I really like SL RDL's.
11. Lunge halos
Start with light weight and teach yourself to move with rhythm, coordination, and balance.
Start with light weight and teach yourself to move with rhythm, coordination, and balance.
12. Walk barefoot
Each foot has 26 bones, 33 joints, and 34 muscles.
Flat surfaces and thick shoes are making your feet weak.
Each foot has 26 bones, 33 joints, and 34 muscles.
Flat surfaces and thick shoes are making your feet weak.
13. Full speed sprint
Our bodies were designed to run on uneven ground.
For technique have high knees, chest and eyes forward.
I believe everyone should make running a part of their fitness routine.
Our bodies were designed to run on uneven ground.
For technique have high knees, chest and eyes forward.
I believe everyone should make running a part of their fitness routine.
14. Lunge with band
Tie the band to a pole at knee height.
The key is to keep your knees in line with your toes.
Tie the band to a pole at knee height.
The key is to keep your knees in line with your toes.
15. SL squat with plate
Keep your neck relaxed as you lift.
And find a training partner to keep you accountable.
Keep your neck relaxed as you lift.
And find a training partner to keep you accountable.
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https://x.com/Tyler_Van_Acker/status/1849783757223378979
Have joint pain? I can help.
From 5 years of Physical Therapy experience, you can get my 5 Joint Pain Myths below: tyler-van-acker.carrd.co
From 5 years of Physical Therapy experience, you can get my 5 Joint Pain Myths below: tyler-van-acker.carrd.co
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