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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.

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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

Jul 9

The 5 best exercises to do if you wake with foot pain (from a Doctor of Physical Therapy):

Video demo and technique tips included.

Bookmark this!

1. Calf stretch with toes extended

With any stretch, the body will always move through the most unstable structure.

Standard calf stretching causes an unstable foot to become more unstable.

Put your toes up against a wall so you can lock your foot into place.

Do the above stretch first thing in the morning to wake up your calf muscles

Don’t hold the strech, move forward and then back.

A dynamic warm up allows your foot can be strong and flexible.

Read 11 tweets

Tyler Van Acker

@Tyler_Van_Acker

Jul 3

From 6 years of Physical Therapy experience and 2 years treating only feet.

Here are the 12 best exercises to help you avoid a lifetime of foot pain:

1. Arch lifts

Tighten the muscles in your foot.

Then relax.

Do this as a warm-up before you run or walk.

Lift your arch by pressing down (and avoid curling your toes).

2. Full range of motion calf raise

If one foot is too hard, start with two.

If constant stretching isn’t working, try building length + strength.

Read 16 tweets

Tyler Van Acker

@Tyler_Van_Acker

Jun 25

Foot pain spending is projected to double by 2035.

From 6 years of Physical Therapy experience,

Here are 10 daily habits deystroying your feet (and how to reverse the negative effects of each):

1. Shoes with a heel

An elevated heel ruins posture.

3 steps to correct your alignment (try while barefoot or in a shoe with a flat sole).

1. Straighten your knees
2. Move your hips back
3. Straighten your spine

2. Not enough walking

Modern humans spend most of their days indoors.

At home and in the office our steps our short, choppy, and unpredictable.

Walk outside daily to restore your foot function.

Read 13 tweets

Tyler Van Acker

@Tyler_Van_Acker

Jun 13

PROBLEM: Walking with poor form.

From 6 years of Physical Therapy experience,

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

1. Collapsed arch

Standing on the edge of a yoga block.

Let the outside of your foot fall off the edge for an effective foot stretch.

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

May 30

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

Here are the 10 best habits to improve your posture.

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

1. Build strength on the opposite side

Shoes cause tight calves
→ Strengthen anterior tib

Sitting causes tight hip flexors
→ Strengthen glute muscles

Technology causes forward shoulders
→ Strengthen shoulder blade

2. Develop a walking habit

Sitting causes tight hip flexors, and walking is repeated hip extension.

Read 13 tweets

Tyler Van Acker

@Tyler_Van_Acker

May 22

Foot pain spending is projected to double by 2035.

Sadly, most of it will be wasted on overpriced shoes and orthotics.

From helping 100’s of people overcome foot pain, here’s my 10 best tips to build strength (so your feet can support themselves):

Wear shoes with a flat sole, an elevated heel causes poor posture.

Try this alignment exercise in the mirror.

1. Center your weight
2. Striaghten your knees
3. Line up your ankle with the bony part of your hip