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.

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).

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

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.

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

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

Why are so many people having foot pain?

A Yale-led team of researchers rediscovered something long overlooked.

As a physical therapist, it changed how I treat people's feet.

Here’s what they found (and 10 exercises to experience the benefits of this breakthrough): “We found that the transverse arch contributes significantly more to supporting the foot than the logitudinal arch.”

Conventional wisdom says the long axis arch matters most.

But their research demonstrates that the crosswise arch is the main source of the foot’s stiffness.

From 6 years as a physical therapist and 2 years of treating only feet,

Here’s the best 12 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.

Foot pain spending is projected to double by 2035.

From 6 years as a physical therapist and over a year treating only feet,

Here’s 12 surprising things causing foot pain (and how to fix each problem): 1. Sitting

Bent knees causes tight calves.

Try this warm-up exercise using a belt or a dog leash after hours of sitting.

Place the strap just below your toes as you bend and straighten your knee.

From 6 years of physical therapy experience and over 16 years of weight lifting.

Here’s my 10 unconventional fitness tips (with exercise video examples): 1. Stretch less, do full range of motion exericse.

Stretch + strengthen with:

-Deep lunges
-Reverse nordic curls
-Heel raises off of a step

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.

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.

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.

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.

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.

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.

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.

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): 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.

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): 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.

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): 1. Be clear

Confusion is killer.

2 questions to write with more clarity:

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

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: 1. Lunges

Each exercise includes a few variations.

Progress yourself once you have:

-Minimal pain
-Nailed technique
-Full range of motion