The most common mistake people make in the gym:

Stretching their calves on a slant board.

From 7 years of Physical Therapy experience,

Here’s the 11 best slant board exercises to help you escape joint pain (plus one stretch to avoid at all costs): Every exercise demonstrated with and without equipment. The strech to avoid can be found at end of thread.

1. Single leg Deadlift

Shift your weight into your heel and squeeze your glute muscle as you stand up.

From 7 years of Physical Therapy experience and 2 years treating only feet.

Here are the 14 best exercises to help you avoid a lifetime of foot pain:

Bookmark this! 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).

From helping over 3,000 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. 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.

Each foot has 33 joints, 29 muscles, and over 20,000 nerve endings.

That’s why shoes shouldn’t feel like you’re “walking on clouds”.

From 7 years of physical therapy experience,

Here are 10 harmful effects of footwear (and an exercise to help with each): 1. Stiff big toe

Take a step forward but stop there...

keeping just your big toe in contact with the ground.

Try to point your knees and toes straight ahead.

From,

- 26 years playing sports
- 16 years of lifting weights
- 6 years as a physical therapist

Here’s my 10 unconventional fitness tips (with exercise video examples): 1. Do explosive exercise

-Play sports
-Practice jumping
-Medicine ball throws

Use lower reps with enough rest so each exercise can be an all out effort.

From 6 years of physical therapy experience,

Here’s the best 15 exercises to avoid a lifetime of low back pain (with tips and demo). 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.

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.