I've helped hundreds eliminate brutal Plantar Fasciitis pain

These 8 exercises were crucial for their recovery

(Bookmark this 🧵) No exaggeration, these exercises have taken my clients from

hobbling out of bed
to
running a marathon

-

losing hope
to
winning a 5k

-

remain consistent & you will obtain relief too

Flat Feet? It’s not a shoe problem, it’s a strength problem

Here are 5 simple exercises to strengthen flat feet

1. Pre-Loaded Supinating Calf Raise

https://twitter.com/reginabarton100/status/1955990713872654687

2. Calf Raise with Ball Squeeze

My TOP 10 Barefoot Shoes for the GYM

I’ve personally tested each one of these
(micro reviews included)


1. Avancus Apex Power

-Very swaggy
-Roomy toe box
-Ultra grippy sole
-Great ground-feel
-Great lateral support
-Designed for powerlifters

Solving Morton’s Neuroma (for good)
part 3 🧵

Restoring Natural Foot Function

FULL EXERCISE PROTOCOL There are two KEY variables to the equation of eliminating neuroma pain

1. Foot Environment
2. Restorative Mobility/Exercise

Toe Spacers

I send every client a couple of pairs

A cheap tool easily utilized during the process of restoring natural foot function

These are the styles of Toe Spacers I do (& don't) recommend Active Spacers

These spacers have loops around the Big & Pinky toes

This is beneficial when walking around/during training sessions

The outer loops are like the straps on Crocks- 4wheel drive mode

You have Foot Pain because you have weak, immobile feet.

You keep shoving them into over-cushioned, ultra-supportive, narrow toe’d shoes…but your feet still hurt.

Here are 5 daily exercises you can do to build stronger, pain free feet: 🧵 1. Calf Raises with a Ball

-Point toes slightly outward
-Squeeze the ball between the heels
-Raise the heels while maintaining the squeeze
-Keep pressure through the outer 2/3 of the forefoot & toes

Runners! Want to keep your feet & ankles injury-free during peak season?

Sprinkle these 7 exercises into your training

🧵 1 Forefoot Squats

Plantar Fasciitis Sufferers!

If you've tried everything from
-frozen water bottles,
-cortisone shots,
-calf stretches.
-night splints,

& STILL HAVE PAIN, the reason why will shock you

This may be the exact reason you’re dealing with this frustrating pain 🧵

In 2003, a study by Dr. Harvey Lemont revealed something shocking about plantar fasciitis

He biopsied 50 patients, expecting to find inflammation

Instead, he found ZERO signs of inflammation

What he discovered was much more concerning...

If you suffer from Over-Pronation
(Excessive Flat-Foot)
you should know..

Relying on supportive insoles or shoes to manage the issue is often a false hope.

Instead you NEED to LEARN TO CONTROL this movement

Here are 5 EXERCISES TO HELP SOLVE OVER-PRONATION Pronation is a necessary movement the body uses to ABSORB SHOCK

In this video you can see how
-the arch of my foot flattens
-my ankle slightly rolls inward after making impact & through mid stance

I’ve helped over 100 people solve Tennis / Golfer’s elbow

Here’s everything I’ve learned about these painful conditions
& how to solve the root cause for good

Thread🧵 1 of 3 - Hand, Wrist, & Forearm

(Exercises Included) The most important discovery I made concerning Tennis & Golfer’s Elbow:

The root cause is rarely found at the elbow..

5 EASY Steps to un-f*ck your Feet 🧵 1. Address your shoe-tuation

Your feet adapt to the environment you continuously place them in

Wear shoes that allow your feet to function like feet

Think: Foot-Shaped Shoes

The most important feature: A wide toe Box. (this is different from a "wide" shoe)

18 Harsh Truths about Foot Health you won’t hear from the “experts.”

1. Fallen arches & flat feet are fixable

But your arches shouldn't rely on artificial support

There is an internal support system that can be strengthened within your feet 2. Children’s feet are most susceptible to the damaging effects of modern footwear

Feet do not fully develop until the age of 12 Until then, their feet are extremely moldable

If I only had 10 minutes to work on my foot health, this is exactly what I’d do

(**Can be done at home)

1. Banded Arch Facilitations

(2 sets of 10-15 reps each foot) 2. Toe & Mid-Foot Self Mobilization

(2 minutes each foot)

5 Easy Steps to help Correct Bunions

1. Perform Corrective Exercises

-Improves Range of Motion
-Increases Strength From the Ground Up
-Helps Re-Claim Mind to Muscle connections throughout kinetic chain 2. Avoid what caused your Bunion

Narrow toe box shoes & socks are the #1 cause of Bunions

Over time, narrow toe'd shoes mold & weaken the muscles within the feet

This leads to
-A weak arch
-Increased joint pain
-Altered movement patterns

Runners dealing with nagging Foot &/or Ankle Pain

You should be doing these 5 exercises

1. Toe Flexion & Extension

-Expect a few pops/cracks in the toes
-Great for opening up the foot & ankle
-Toe Flexion is not commonly performed, but is key for foot health 2. Forefoot Squats

-Great for Quad & Soleus Strength
-Translates to mid/forefoot strike durability
-Increases stability through the ankle complex
-Helps increase Achilles Tendon load tolerance

Tibial Rotation- The Golden Movement for Preventing Catastrophic Knee & Ankle Injuries

Injuries including:
-ACL, MCL, LCL, & PCL Injuries
-Meniscus Tears
-Achilles Tendon Tears
-Achilles Tendinitis
-Posterior Tibial Tendonitis

Here’s your full Tibial Rotation Guide 🧵 First, let’s go over WHY Tibial Rotation is so often overlooked

22 Harsh Truths about Foot Health you won’t hear from the “experts.”

1. Children’s feet are most susceptible to the damaging effects of modern footwear 2. Shoes should be used as a tool, not a crutch

If you suffer from Over-Pronation,
you should know-

You shouldn’t rely on supportive insoles or shoes to manage the issue.
Artificial support can actually make it worse

Instead you NEED to LEARN TO CONTROL this movement

Here are 4 EXERCISES TO HELP SOLVE OVER-PRONATION A quick anatomy lesson-

Pronation is a necessary movement the body uses to ABSORB SHOCK

In this video you can see how
-the arch of my foot flattens
-my ankle slightly rolls inward after making impact & through mid stance

12 MUST KNOWS when buying your first pair of Barefoot Shoes

1. They’ll completely change your view on what makes a “Healthy Shoe”

Once you switch to BF shoes, you begin to despise all “normal” narrow toe’d, ultra cushioned shoes 2. There is a very necessary transition process

A lot of people make the mistake of going all-in too quickly

You’ve likely been wearing conventional shoes for 3, 4, 5+ decades

It will (should) take months to transition

If I woke up with Plantar Fasciitis, these are the exact exercises I’d add to my weekly routine

You won’t find this on Google

(Bookmark This 🧵)

1. Calf Raise with a Ball 2. Toe Flexion & Extension Isolations

Children’s feet are most susceptible to the damaging effects of modern footwear

Feet do not fully develop until the age of 12-18

Until then, their feet are extremely moldable

Here’s exactly what you need to know to keep your child’s feet healthy 🧵
(shoe list included) When a child is born they have 22 bones within each foot.

By the age of Three, the number of bones doubles.

During this period of time, the bones are not fully hardened, & the child’s feet are incredibly malleable.