First TEST 1) toe press: 3-4 sets of 6-8 seconds 2) toe spread and compress: 10-15 reps 3) flex ion and extension waves: 5 reps 4) ball of foot walking: 6-8 sets of 20 seconds 5) heel walking: 6-8 sets of 20 seconds
Yes , very helpful ,it’s my other 4 toes that I can’t lift on their own. When I do I have to lift the big toe with all of them at the same time. Thanks so much . Any advice for keeping hip flexors strong and mobile after 50?
I have suffered with really uncomfortable extensor tendonitis for 6 months now. I genuinely thought I was going to have to give up running completely, however, I have been doing these exercises for 1 week and this morning I ran 2 miles on grass, with no pain whatsoever! I wish I had found this video 5 months ago. I just want to say thank you
@steve, I had a ankle sprain and one of the lateral ligaments is stretched, and that causes chronic pain. I had to give up running. Do these exercises fix the pain?
@@78swatsHi there Russell... Eventually yes, but I started doing yoga specifically aimed at foot pain in addition to these exercises and I am back running .... Slowly. Good luck!
@@stevegill1157 wow, you give me hope. I will get started with the exercises in the video today. Is there a video for the foot yoga exercises? Appreciate the link.
YOU ARE A LIFE SAVER I haven't been able to move my 4 baby toes on my left side the last decade (and im not even 20) I really hope this video helps me and I will report back in a month or so!!!!
Hi. only started doing this yesterday and already seeing an improvement, will continue to incorporate it in my daily routine with my ankle strengthening exercises, my feet and ankle feel so much better already, we take our feet and ankles for granted, but they need looking after, Thank you, feeling positive. J
so glad you said that. i just seen this video now. im have a lot of pain in both my feet especially the left foot. it think its because they can't support my body weight and its like the bones are cracking when i walk for a while.
Thanks for this video. Started a new job that I love, BUT the 10 hour days started causing me to have foot problems. 8 hours was always just the right amount of time for my feet to be a little sore, but then be perfectly fine an hour after work. These 10 hour shifts have my feet bothering me even on this long holiday weekend, but these exercises already have my feet feeling better.
I can lift all this weight but I can barely move my toe with zero resistance lol. This is exactly what I was looking for, nicely done and illustrated so thank you.
These exercises are great. Been struggling with my left foot and therefore my walk for a year and a half. Turns out I didn't know how little control I had of my left foot compared to the right. These exercises will surely help :)
Some exercises I never seen on other videos. A cast was removed from my foot 3 weeks ago and my foot is still stiff and weak so I really need to step up my foot exercises. THANK You for this, im sure I'll get results. I just want to walk normal again. I'm limping right now.
Recovering from a foot fracture and this has been very helpful. No strain on the foot but everyday I have seen improvement with these exercises. Thank you.
I had so much tension and pain in my left foot today. It was kind of a restless feeling. I looked this up and did a few of the exercises. It really helped! Thank you❤️
My ailment with my feet: nerve pain on the pads with my crowded toes. I found your video a few months ago and I did the exercises faithfully. They started to help after doing only once. Then, as time went on I stopped following your complete video, but was doing the exercises on my own. However, I couldn't remember all of the exercises and no longer could find your video. My foot pain returned. Luckilily I found your video again and am back to doing all the exercises (and the correct amount of repetitions!). After doing one time, my feet felt so much better. Anyway, now I have bookmarked your video. Thanks so much!
Great instructions. Fairly good progression after 1 day. Feels really good, almost like the feet are waking up. A bit surprised by how immobile my feet were.
Amazing exercises ,Effective and tested.. Helping my foot rehaibilatation ,after a crushing accident causing 4 fractures in my left foot 3 months back. Recommended ✌️
I can't even spread my toes without all my toes going up instead of out. My big toe won't even seperate from the other toes, I didn't realise how bad my flexibility was. I can't walk barefoot very much because my feet are so sensitive. It is probably all connected.
I just watching the video today.It is very helpful for me. I am stroke victim. I cannot walk.My legs are weak.l cannot lift my feet to get into car or climb stairs.I exercise every day .Need some body to guide me what to do.God led me to this videos.I am normal every way except my mobility.
Simple, yet VERY helpful exercises we all can do to strengthening absolutely critical foundation of our body mobility many more ways than one that foots or feet to do ANYTHING without spending ANY amount of money n can't beat that! Well done n ths 4 tips, so I subscribed just now!
The result of the raise your big toe test independent of the others was brick city. After doing the exercises . . . easy peasy! Strength & Motility is the name of the healthy aging game! Thank you. ❤️🔥
It would be wonderful if you could do a 'follow along' video in conjunction with this. Thanks for the exercises! Coming out of a season of neuromas, bursitis, sprained ankle (the inside ligament). Hoping this gets me....back on my feet!
@Joeswife1000, Did these work for you? I had a ankle sprain and one of the lateral ligaments is stretched, and that causes chronic pain. I had to give up running. Do these exercises fix the pain?
Thank you. These are really helpful. I’m just starting to do them and I get a lot of cramping in my foot. Will that just go away as it strengthens? My foot is fairly flexible but needs to be strengthened. That is, my feet, both of them
I had the same issue! It went away after the second day but came back the forth day, hopefully it’ll go away over time! I have arthritis issue and really hoping to not getting cramps doing feet exercises each time I get joints flare ups!
Thanks. I just removed my wb walking boot, after weeks of nwb. Couldn’t believe how painful its to walk again. Muscles of the foot are weak and stiff. I began this exercises and I can now walk wearing tennis shoes, but my hip gets so so tired after 2min of walking. Tonight I noticed that walking on my toes (walking in place) seems to work the bum and the hip muscle. I hope I get better by Monday. Have been doing for 3 days now.
Hi, I met with accident due to which my thumb started to take form of bunion. I used to have pain after 6 months of accident. I watched your video and tried to do exercise which you advised. On the second day I have started to get relief. I am truly thankful to you. You are Rockstar. I wish someday I start wearing shoes and start running. Exercise no 3 was the most effective exercise for me.
Thanks this will help a lot. We look after our feet but not very often the movement of what keeps us able to walk. Yes you can walk without feet, but those with them pay attention, like the arms many train the big muscles and rarely pay attention to the smallest ones which mean a big difference (change the suggestion from arms to legs or whatever as you wish). Only means adding in a few extra exercises you can do almost anywhere. These exercises are based on the anywhere theory!
It's very important to me. Very useful for elderly leg cramps in night. Thanks for your guide of exercise. God bless you at all.... I'm Tharick Sri Lanka. 67y.
i do the test as an exercise and have been doing this as part of a routine multiple times a week. definite improvement, simple, concentrated & very effective. be sure to massage your feet & lower legs whenever you can, they do so much for us!
I have pain in the bones of my forefoot that is relieved by hamstring stretches, ankle rotations and hip stretches. Do you have an explanation for what is going on here?
Amazing! I believe most of my issues BEGIN in the horrible condition of my feet! Starting with #2, my Heels want to come UP when I TRY doing this exercise! Can you explain WHY this happens?
@@ZHealthPerformance I have very weak feet. And I practice the exercises that you demonstrated and I feel a very powerful difference. I'm working on getting my body back to what it use to be. And my feet are something I've neglected for years. And now as I'm getting older, I'm gonna be very grateful that I've taken care of it in years to come ❤️🎯
OMG, that grabbing the ball and extending the foot exercise @3:30 really hurts. It feels like my leg will cramp up. It does feel like it is rebalancing my legs though. Doctors don't know what is going on so videos like this are a lifesaver.
Excellent video, thank you! My feet have a strange problem - when they touch the ground, my big toes are not flat. They barely make contact with the ground except over a small surface area of the toe. As a consequence I often struggle with balance. In yoga classes, the instructor often tells me to press my big toe into the ground and while that might seem fairly simple and obvious to most people, I have a hard time doing so. I hope I am making sense, this is tricky to explain. Could you suggest any exercise that might help with this?
Dear friend hi I have Parkinson's also had a spinal surgery which had complications. I want to do your foot exercises. Because I face some challenges advisable.
There is no way to give a definitive answer to this because there are a number of reasons that clients experience that type of pain, but these are exercises we use frequently with different foot issues. Run these exercises by your health care provider to see if they are good fit for your particular issue.
I'm 49yrs old. I've had diabetes for 12yrs now. Because I wore high heels very frequently I realized that my feet become so numb. Now I've to be wearing low soft, cushiony shoes. My feet are so totally damaged There are no nerves in my big toes so I'm trying to do these exercises so I can get mobilized. I hope your exercise will work.
Have you thought of trying barefoot shoes? They'll allow your feet more flexibility, so they can become stronger just from walking and, in particular, they'll allow your toes to splay out as they're designed to, rather than being pinched together as they usually are, even in 'comfortable' shoes. Given that your feet are very damaged, you'd probably need to take it slow with shoes like these, but it's so worth it. North West Foot & Ankle on RU-vid has lots of advice on transitioning to them for people with damaged feet.
These exercises are so hard. Neuroplasticity is all I'm trying to achieve. I at 34 had a stroke that damaged (killed?) the right ganglia part of my brain and my left foot has all kinds of pain from cramping, stiffness, movement issues from the ankle to the toes.
Igot low back muscle pain now .lesspain butmy feet weak blood circulation iz ok.i feel difficult towalk not steady. Legs are weak.will this excersise help me please answer.i have sterted doing this.i am 77..
Very sorry to hear about the struggles. Yes, it's quite possible that these will help over time, but if sounds like you have other issues that need to be addressed. Please see a practitioner for a thorough evaluation and good luck in your recovery.
Ist exercise start from 2:34mints. Thn next start from 2:58mints. 3rd exercise start from 3:49mints. 4th exercise start from 4:48mints. Last exercise start from 5:10mints . 👍👍
