6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet)

Precision Movement
Precision Movement
74,996
0
2023-03-18に共有
Foot muscle strength exercises build the foundation for pain-free knees, hips, and ankles. These exercises eliminate foot and ankle pain while correcting flat feet.

Most people think of the medial longitudinal arch as the arch of the foot. But there’s also the lateral longitudinal arch and the transverse arch. The intrinsic muscles creating all three arches work together to absorb force and create elastic energy.

But when they fall asleep? You start seeing issues like plantar fasciitis, achilles tendonitis, calf strain, shin splints, and tibialis posterior tendonitis.

Coach E will walk you through six foot exercises and incorporate them into three fundamental movement patterns: the squat, the hinge, and the lunge.

If you remember anything from this video, keep the cue that you don’t curl your toes for the Short and Skinny Foot exercise. You’ll integrate this exercise into so many other ankle, knee, and hip routines.

If these exercises activate some sleepy muscles for you, hit those like, subscribe, and notify buttons. We’re releasing new content nearly every week, so you can keep (and even restart) doing the things you love freely and without pain.

IN THIS VIDEO

00:00 - Intro
01:15 - Anatomy details
05:05 - ASMR: Plantar Fascia
06:38 - Foot Joint Mobilization
08:49 - Short & Skinny Foot
11:10 - Active Arch Exploration
12:38 - Fundamental Movement Patterns
17:41 - Active Arch X
19:05 - Next steps

RESOURCES AND LINKS MENTIONED

Increase Ankle Dorsiflexion: 4 Unique Exercises (Not Calf Stretches!):    • INCREASE Ankle Dorsiflexion: 4 Unique...  

Pronated Feet and How to Fix 3 Different Causes of Overpronation:    • Pronated Feet and How to Fix 3 Differ...  

Lower Limb Control course:​ www.precisionmovement.coach/lower-limb-control - comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain

ROM Coach app (free!):​ www.precisionmovement.coach/rom-yt - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
コメント (21)
  • @zein9227
    I suffered from a flattened splayfoot for over a decade now and my doctors always want me to wear foot orthotics but never do something against the root causes which are weakened bands and muscles. I already did the exercises for overpronation and I just tried these here out. They are really helpful! Thank you so much! You're a lifesaver!
  • @Ramona190
    Coach “Idol”! Love it! Despite my years and years of practice and results, you bring a “breath of fresh air.” Love your approach, “not the mr know it all” attitude but “I want to teach you.” You are def tops!
  • @user-yi7di3ub6z
    This is so detailed, good and helpful ! Thank you so much for sharing ! You are awesome!
  • @mikemccann8822
    Best overall approach I’ve seen. I’ll spread the word. Cheers
  • @Ramona190
    As a PT I have been targeting these intrinsics forever with my patients!
  • @SP-kx3xm
    Thank you for making such a great video and having such great energy!
  • @edwigcarol4888
    I am a fan of your videos and here i simply feel : wow! Top Class Needless to say that doing all your short demonstrations on YT bare foot you are convincing, authentic. I must confess that it has taken me some 5 years (!!) to get deeply interested in my feet.. now I am. One reason is that getting grounded decreases anxiety, brings more balance also in the mood and provides some basic security. All that out of proprioception...
  • @myhandle321
    This is the best video on this topic. Thank you so very much!
  • @mygracecottage
    Thks so much, look forward to hopefully getting some relief from my plantar fasciitis 😢
  • @sherryBigDogLover
    Had left ankle replaced 9/2021 and right one replaced 10/2022. Lots of issues with recovery on the right. Surgeon ordered UCBLs and before that, arch supports. I think both will keep me a near cripple. I can't even walk my dogs! My right ankle buckles after use and I end up walking on the inside of my arch which becomes very painful. I believe that I can strengthen the muscles in my feet and around my ankle, and I don't want devices that will not help my recovery. Yes, there's still some arthritis, in the joints below the replacements, right is worse than the left, but I have nothing to lose by trying to exercise and build an arch into my feet, even though I have been flat footed for years due to walking on concrete floors for decades! Will keep you posted.... Female, age 63, retired.
  • @tuercacaso
    The usual high quality video and material presented by Coach E! I have a question -- is Active Arch X available on the pro/paid version of ROM Coach?