Tyler Van Acker Profile picture
Oct 25 19 tweets 6 min read Read on X
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! Image
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. Image
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.
If you got value from this thread,

RT the first tweet to share it with others.
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

Oct 10
After the age of 45, you lose 9% of your muscular power each year.

That's why as a 30 year old physical therapist, I’m all in on plyometrics and strength training.

From over a decade studying fitness, here’s the 12 best exercises to increase your power (with tips and demo): Image
1. SL RDL

My favorite deadlift variation.

Develop balance, strength, and coordination with single leg romanian dead lifts.

Shift your weight into your heel and slowly lower your chest.
2. Heel tap

The most common mistake is inward knee collapse.

Avoid this by keeping your knee in line with your foot.

Focus on form first then go faster so you can see speed gains.
Read 23 tweets
Aug 21
Shoulder injuries are the hardest to heal.

I used strength training to make a full recovery from last years surgery.

From 5 years of physical therapy experience,

Here's the 12 best exercises to bulletproof your shoulders (with and tips and demo): Image
1. Reverse flys on bench

I almost always prefer one arm exercises over two.

Keep your back flat and rotate your thumb towards the ceiling as you raise your arm.
2. Half kneeling face pulls

Scapular strengthening is the key to stable shoulders.

First pull your elbows back then bring your hands up (reverse on the way down).

Start with light resistance so you can learn the movement.
Read 15 tweets
Aug 16
I got 4.3 million impressions in July after just 6 months on X.

Kieran Drew’s courses taught me how to write compelling content. He's closing in on a million in revenue with his writing business.

Here's 12 of his writing tips (so you can make an impact with your ideas): Image
1. Be clear

Confusion is killer.

2 questions to write with more clarity:

1. Who is it for?
2. What do they get?
2. Be useful

People scrolling on social media are asking:

"What's in it for me?"

Give people information that they want and don't already know.
Read 16 tweets
Jul 10
The knees over toe's guy is a genius.

His unique approach to exercise earned him over 2.4 M instagram followers.

As a physical therapist, I've helped hundreds of people using his methods.

Here's the only 8 exercises you need to bulletproof your knees: Image
1. Lunges

Each exercise includes a few variations.

Progress yourself once you have:

-Minimal pain
-Nailed technique
-Full range of motion
2. Tib raises

The solution for your tight calves isn't more stretching.

Strengthen the front of your shin with tibialis raises.

Progress yourself further by moving your feet further away from the wall.
Read 18 tweets
Jul 2
From 5 years of physical therapy experience,

Here's the only 15 exercises you'll ever need to avoid a lifetime of back pain.

(Tips and demo for every exercise)

Make sure you bookmark this! Image
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
Jun 28
The US had a war on

-Drugs
-Terror
-COVID

But the real pandemic is obesity.

Here's X fat loss secrets (that the elites don't want you to know about):
1. Cold water

-Boosts metabolism
-Increases dopamine
-Sets circadian rhythm
-Decreases inflammation
-Improves insulin response

Cold thermogenesis is an adaptation to keep you warm by burning body fat.
2. Eat real food

Secret recipe of PepsiCo, Kraft, and Coke:

-Cheap
-Addictive
-High-calorie

Buy from local farmers so you can avoid engineered ingredients.
Read 14 tweets

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