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Tyler Van Acker

Oct 25, 2024 • 19 tweets • 6 min read • Read on X

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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!

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.

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.

3. SL heel raise on step

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.

5. Arch lifts

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.

7. Dorsiflexion mobilization

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.

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.

9. SL RDL row

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.

11. Lunge halos

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.

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.

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.

15. SL squat with plate

Keep your neck relaxed as you lift.

And find a training partner to keep you accountable.

https://x.com/Tyler_Van_Acker/status/1849783757223378979

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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

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More from @Tyler_Van_Acker

Tyler Van Acker

@Tyler_Van_Acker

Mar 4

PROBLEM: People have forgotten how to walk properly.

As a physical therapist, I've helped 100’s get back to walking without pain.

Here’s the 10 most common mistakes (and an exercise to fix each issue):

1. Not pushing off with toe

When you walk, focus on keeping your toe in contact with the ground.

Keep your toes and knee pointing straight ahead to stretch your calf, achilles, and plantar fascia.

2. Hip drop

Weak glute med muscles may be the most common deficit on the list.

Work on keeping your hips level as you kick one leg out to the side.

Read 13 tweets

Tyler Van Acker

@Tyler_Van_Acker

Feb 27

Lower back pain.

7 years ago, I was so weak that I couldn’t sit without support.

From 6 years of physical therapy experience, here’s the best 15 exercises to avoid a lifetime of back pain (with tips and demo).

Bookmark this!

1. SL RDL

My favorite deadlift variation.

Lift your max weight with less risk for back strain.

Shift your weight into your heel and slowly lower your chest.

2. Cat cow

Motion is medicine.

Focus on arching your upper back and rounding your lower back.

Read 18 tweets

Tyler Van Acker

@Tyler_Van_Acker

Feb 12

From helping 1,000’s of physical therapy patients,

Here’s the 10 best exercises to correct poor posture.

Small changes that have the power to improve every aspect of your life.

Bookmark this!

1. Hip hinge

With a slight bend in your knees,

Shift your weight into your heels and keep a straight spine.

If you’re using weight, keep it close to your shins as you bend down.

2. Calf raises leaning on wall

Full range of motion heel raises to build and strength and flexibility.

If one foot is too hard, start with two.

Read 13 tweets

Tyler Van Acker

@Tyler_Van_Acker

Feb 7

My wife is the queen of core muscles:

-Pilates Teacher
-Physical Therapist
-Pelvic Floor Specialist

Avoid hip and lower back pain with these 12 core exercises she taught taught me (including tips and demo):

1. Side plank hip abduction

Plank to save your spine.

Push your hips forward and keep your toes pointing straight ahead.

2. Brid dog

Sitting causes tight hip flexors and forward shoulders.

To maintain a straight spine, imagine there’s a glass of water resting on your lower back.

Read 15 tweets

Tyler Van Acker

@Tyler_Van_Acker

Jan 3

Circadian Rhythm-

The 24 hour clock that controls our:

-Cells
-Hormones
-Sleep-wake cycle

Here’s 24 health habits to boost your energy (so you can feel good 365 days a year):

1. Consistent sleep schedule

"Consistent sleep-wake timing is a stronger predictor of health compared to hours slept."

2. Red light bulb

Use red lights after sunset to avoid blocking melatonin release.

3. Eat early dinners

Avoid eating less than 2 hours before bed so you can get into deep sleep.

4. Morning sunlight

As little as 3 minutes of direct sunlight sets your circadian rhythm. 10-15 min if blocked by trees, building or clouds.

Read 15 tweets

Tyler Van Acker

@Tyler_Van_Acker

Dec 4, 2024

Most people lift weights for vanity.

But smaller muscles matter for movement.

My wife and I have a combined 10 years of physical therapy experience.

Here’s our 15 best exercises to avoid joint pain (with tips and demo):

1. Seated low back bends

Strengthen back extensor muscles so you can sit up straight.

Position your legs 45 degrees outward and keep a straight spine.