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

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 Dorsifl...
Pronated Feet and How to Fix 3 Different Causes of Overpronation: • Pronated Feet and How ...
Lower Limb Control course:​ www.precisionmovement.coach/l... - 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/r... - 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.

[@PrecisionMovementCoach]

Exercises and video highlights: 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

[@joshmcdowall2236]

For a person with poor feet is it ok to do this routine twice back to back or only once per day to start?

[@estherwhitcomb6475]

Where can I get the ball you are using for the exercise.

[@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!

[@PrecisionMovementCoach]

Thanks for watching :)

[@meglaakter9442]

এ😊😊ঐ

[@PrecisionMovementCoach]

@@meglaakter9442 :)

[@jackiec1175]

I know, same here. Docs just want a quick fix and on to the next patient.

[@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!

[@PrecisionMovementCoach]

Thanks!

[@Ramona190]

As a PT I have been targeting these intrinsics forever with my patients!

[@PrecisionMovementCoach]

Keep up the great work :)

[@user-yi7di3ub6z]

This is so detailed, good and helpful ! Thank you so much for sharing ! You are awesome!

[@PrecisionMovementCoach]

Thanks for watching!

[@SP-kx3xm]

Thank you for making such a great video and having such great energy!

[@PrecisionMovementCoach]

You are welcome!

[@cshell2001]

Really great video, thanks. 👍

[@PrecisionMovementCoach]

Glad that you think so.

[@mikemccann8822]

Best overall approach I’ve seen. I’ll spread the word. Cheers

[@PrecisionMovementCoach]

Thanks!

[@susanv3446]

Thanks so much for this video!

[@PrecisionMovementCoach]

Glad it was helpful!

[@elaineparnell1787]

Brilliant. Thank you

[@PrecisionMovementCoach]

You're very welcome!

[@myhandle321]

This is the best video on this topic. Thank you so very much!

[@PrecisionMovementCoach]

Glad that you think so and thanks for stopping by :) - Coach Joshua, Team PM

[@koustubh_ganthade]

Great help! Thank you so much 😊

[@PrecisionMovementCoach]

You're welcome!

[@benjaminvanwey1385]

Great stuff thanks!

[@PrecisionMovementCoach]

My pleasure!

[@rickrobinson8417]

Thanks for this

[@PrecisionMovementCoach]

My pleasure!

[@masa_ssi]

very informative; thank you for the help

[@PrecisionMovementCoach]

You are welcome! Thanks for stopping by and let us know if you have any more questions :) - Coach Joshua, Team PM

[@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...

[@PrecisionMovementCoach]

:)

[@Ushshsj]

Thank you

[@PrecisionMovementCoach]

You're welcome!

[@irenehewitt3936]

Super. I hope this helps me.

[@PrecisionMovementCoach]

Nice!

[@OurNewestMember]

This belongs on the "required reading" list! Or in the elusive human user's manual. Thank you!

[@PrecisionMovementCoach]

You're welcome!

[@angeladiveglia4172]

💯

[@mygracecottage]

Thks so much, look forward to hopefully getting some relief from my plantar fasciitis 😢

[@PrecisionMovementCoach]

Best of luck!

[@prachikolteom]

My daughter has flat foot, going to start with short and skinny foot. Thank you so much for the details!

[@PrecisionMovementCoach]

You are welcome and keep us posted on her progress :)

[@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.

[@PrecisionMovementCoach]

Wow...those are intense changes to your body. We are here to help. Try out the exercises and keep us posted on your progress :) - Coach Joshua, Team PM

[@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?

[@PrecisionMovementCoach]

Thanks! There is a similar exercise called Short and Skinny Foot in the ROM Coach app. You can find it in the Single Exercises library. Try it out and let us know how it goes :) - Coach Joshua, Team PM

[@faridmotreb]

Thank you so much Coach E. I am so excited that I see now that I have some other muscles that I didn't know of and activating that arch is such an interesting experience. I would still like to know, how can I keep this activation while walking and running? I can consciously activate the arch but keeping it while walking/running/ jumping sounds like quite a different level. Do you have suggestions on how to incorporate this into daily life? (I am also taking the strong feet II on Rom Coach) Best thanks

[@PrecisionMovementCoach]

Hi and sorry for the late reply. I have integrated intrinsic foot muscle activation into my running and you can too. All you need to do is "send the signal" and activate the muscles while you are running. Your abiltity to do this will improve with time and practice. You will also be learn to ramp up or down the activation level. It will help you to reinforce your natural springs as well as increase your ground force production. Have fun and keep us posted on your progress :) - Coach Joshua, Team PM

[@kathykeba5770]

Hay, you have helped me so much already in the 3 weeks or so that I have been trying and retrying this method. I found you through a "fix knock knees" suggestion on my phone, and with this and the video on knee valgus prevention I am finding myself stronger and more capable. I am 74 with my knee cartilage all gone. Doc says can have knee replacement tomorrow but not a good idea since cipro made my joints loose and fall apart and I have no idea whether I'd just fall apart when he got done. My knee valgus is (or maybe was) 18 degrees on my left and 13 on my right. I measured it at the orthotics place yesterday and it was more like 11 and ? (I was and am in process of getting a KAFO to help me be safe as I care for my critters on my very muddy and bumpy property). Now, since watching the videos over and over and working on my foot muscles and supporting my knees with my feet instead of whatever I was doing before (being naturally lazy, I guess, since I didn't know) I find myself hurting less and less and believe it or not, being able to balance better on humps and bumps of horse pookey and upturned rocks. But, here's my question....I'm able to make my foot short very well, and feel that it's on the middle of my foot, but I'm having trouble with skinny. I think I'm doing it correctly, but it still feels like all my metatarsals are touching the floor, even though I'm squishing them together in what feels like an arch. Also, question.... if I am arched in that area and supposed to be aiming to walk with the middle being where I'm balanced over , how does this work if it's arched? Am I stepping down on air ( or foot pudge, since I still have a little of that) which means that the 2 ends of the transverse arch are really what's bearing the step? Thanks!

[@PrecisionMovementCoach]

Hey! That is really good progress and thanks for sharing all of that. Keep working on the technique and you will improve with time and practice. It will make more sense as you develop strength and control. Talk to you soon :) - Coach Joshua, Team PM

[@keenanranch849]

Can you do a clip on high arch, oversupination? Would be greatly appreciated!

[@PrecisionMovementCoach]

Will do. In the meantime, these exercises help for that. - Coach Joshua, Team PM

[@keenanranch849]

@@PrecisionMovementCoach Thank you!

[@JonYunker]

Great exercises Coach E. I've been dealing with a bone spur on my heal and these are very helpful. What are your thoughts on wearing an orthotic during the day to maintain arch support until the foot muscles can regain strength?

[@PrecisionMovementCoach]

Hi! Here is our position on orthotics: www.precisionmovement.coach/pes-planus/ :) - Coach Joshua, Team PM

[@stanislavearl-ivanov2646]

Thanks for the video!

[@PrecisionMovementCoach]

You're welcome!

[@nagdeolife]

I've been diagnosed with metatarsalgia. It hurts to walk much. I hope this video will help. Thanks Eric.

[@PrecisionMovementCoach]

Thanks for trying it out and let us know how it goes :) - Coach Joshua, Team PM

[@Raffa_Ago]

Great exercises, thank you so much. I have lower vertebrae issues (detrioration of the discs, lumbar). Great exercises for the core muscles! But I have question: For the short and skinny foot, I realized those muscles are really poor and that makes, like you said, the exercise quit difficult. Namely, I have tendency to tense my quadriceps and adductors. Is that common? I try to focus on the foot but the tigh remains tense. Is that a problem? Thank you so much for your great work!!

[@PrecisionMovementCoach]

You're very welcome! Thanks for trying it out. Try doing the exercises while leaning slightly backwards against a wall for support. Are you looking down when doing the exercises? If so, try to keep your neck neutral and your eyes forward. Try that out and let us know how it goes :) - Coach Joshua, Team PM

[@theycallmesteviek]

What are your thoughts on using toe spacers during the short and skinny and active arch exercises? I have been loving starting my day with these by the way It's pretty amazing to get such an intense and effective workout basically standing still in my living room😂

[@PrecisionMovementCoach]

Those would definitely be cool to add. Did you try it out? Thanks for trying it out and commenting. Sorry for the late reply....how are you now? - Coach Joshua, Team PM

[@brendabryson908]

I have knock knees and flat feet. Should I do all of these exercises or different ones? Thank you for these extend others you have done, they really help.

[@PrecisionMovementCoach]

Start with these and also check this out: kzbin.info/www/bejne/imjWopaOlKdjecksi=YARm5J0Q02pesPvB Keep us posted on your progress :) - Coach Joshua, Team PM

[@user-ov4dh6ek4w]

Thanks for your videos. The low-back exercises are very helpful. Quick question- would you recommend yoga to accompany your exercises, or is yoga too much stretching?

[@PrecisionMovementCoach]

You are welcome! Not all yoga is the same and we have no idea what your practice will consist of. As such we cannot tell you to avoid it or not. - Coach Joshua, Team PM

[@edwigcarol4888]

May i join this conversation? After having practiced yoga daily for 10 years, i am now keeping some practice on, along with PM-routines, which make now the main part of the program. In fact I have sorted out any yoga passive stretching or passive movements and any "contortions", as a deleterious practice having made me vulnerable to injuries (instable joints...) But Many active asanas are so similar to PM-routines, they are simply versions of them, interesting ones . I love some of them as true goldy positions... But I am growing through the PM-exos. They are so efficient. So for me both practices are fully compatible as long as the PM-advices keep being respected. For ex " do not stretch what is injured, tight or weak."

[@leediamond3434]

Not all "yoga" is the same. I teach yoga but I do not teach "stretching" anymore. I teach more strengthening and include fascial line activations to help students increase mobility

[@theycallmesteviek]

Any advice for mitigating painful cramping in the feet from executing the short+skinny technique? Thank you!

[@PrecisionMovementCoach]

Yes...unfortunately you need more cramping. The cramping indicates that the associated muscles are weak at that range of motion. The more you do the exercises, the more you will increase both your tolerance to the cramping and the muscle strength. Keep working on it and you will improve with time and practice :) - Coach Joshua, Team PM

[@bettyrosengart7440]

Question when activating the metatarsals towards the heals: all metatarsals at the same time? Or each individually? I feel the movement more i to the first 2 metatarsals. Felling activation in the arch anyway. Also, is it helping for Morton neuroma?

[@PrecisionMovementCoach]

Activate all of the metatarsals at the same time. It will help with Morton's Neuroma :) Let us know if you have any more questions :) - Coach Joshua, Team PM

[@karolinakniezaite3742]

Hello Precision movement Team :) At Skinny foot exercise - I feel that my shins (anterior and posterior) have quite some activation during active arch. Is it supposed to be that way or they trying to work instead of some other muscles ? Thank you for answer in advance 😊

[@PrecisionMovementCoach]

That is normal and you are likely feeling a compensation pattern occurring whereby stronger muscles "take over" the movement. Keep working on the exercises and soon your weaker muscles will get stronger and there will be more balance :) - Coach Joshua, Team PM

[@nikolaihaan5235]

Wow i really have to tell my feet to do it. They are dead lol will do the activation couple times a day if they start waking up 3x a do strengthen. I really did not know my feet are in that bad shape thank you very mutch for this video

[@PrecisionMovementCoach]

That is a great plan and keep us posted on your progress. Thanks for trying it out. It's going to change your life :) - Coach Joshua, Team PM

[@makeminecaffein8ed]

I find i sometimes crinkle my toes. Should i try to let them relax as i work on short + skinny foot? your videos are great, thank you.

[@PrecisionMovementCoach]

Yes, absolutely :)

[@alekssetrudi8829]

Thank you very much. You told everything and gave the solution, told everything. I am sorry I am not a millionaire, because you deserve a huge payment for everything what you told. Noone told about skinny feet and short feet...They tell just about short feet and it does not work for me, something was missing - skinny foot :). Thank you. ...if some millionaire comes here and if he can spend a million or two - you deserve it.

[@PrecisionMovementCoach]

Thanks :)

[@davehill5539]

I’m wondering about the arch(s) feelings and actions while walking and going up steps ( with purpose of building strength for hiking, jogging and/or running) . Can this be done consciously? I.E. focusing on the arch flex?

[@PrecisionMovementCoach]

Those muscles can certainly be activated consciously. Try it out and let us know how it goes :) - Coach Joshua, Team PM

[@davehill5539]

I’m thinking more about pressure on/pressure off shapes of the 3 arches

[@jeudysmateo8621]

Question. I have Flat Feet and I over pronate. My Goal is to run long distances without having to worry about over pronating of any of issues that can arise from having flat feet. So to fix this I’ve seen and have been doing your Functional Ankle Mobility Drill (ROM) to strengthen the ankles and Arch Muscles. So what would be the best way to integrate the exercises and stretches seen in this video with the Ankle Mobility Drill that I’ve been doing? Or is it best to just stick to one weather that be the Functional Ankle Mobility or this one. Thank you and keep up the good work. I’ve learned a lot from you.

[@PrecisionMovementCoach]

You can do all of the exercises in the same routine. Keep us posted on your progress :)

[@jeudysmateo8621]

@@PrecisionMovementCoach Thanks will do. Do these exercises daily correct? Then when I’m ready to strengthen add load?

[@PrecisionMovementCoach]

@@jeudysmateo8621 do them 2 - 3 times per week. There is no need to add load :) - Coach Joshua, Team PM

[@gorderbust]

I was born with very flat feet and was given arch supports at a young age and still use them today,. I did though in my thirties start to do feet exercises and developed an arch whereas before i had non. But still I have issues like tight calves and i had a bucket handle meniscus tear and operation which is probably related also. I like your style and your ideas and attitude and think i might try the lower limb course. i am wondering though how much progress i can make given that i have also been diagnosed (by a podiatrist) with a ruptured plantar plate on my right foot. I have personally diagnosed it as 2nd toe capsulitis after finging out about this on youtube. It feels like my foot is actually crippled and the front arch really struggles when doing any calf raises. I do exercises anyway so think im willing to give the course a try. my 9yo son also has very flat feet and severe overpronation. we might do it together.

[@PrecisionMovementCoach]

Hi, and sorry for the late reply. Based on what you have written, the Foot and Ankle Pain Solution program is the best place for you guys: www.precisionmovement.coach/foot-ankle-pain-solution/ I can't tell you how much progress you'll make related to your flat feet, but that's just a segment of the overall program, which will address the full range of motion of the feet and ankles and integrate this into fundamental movement patterns. I can guarantee that you will notice many benefits if you follow through with the program. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@misguasefa]

Hi coach I’ve noticed that I can’t do the fundamental moving patterns without my arch collapsing yet since I’m still a beginner at trying to get the arch. Should I first get my arch back before trying to do any other balance exercises? Please let me know.

[@PrecisionMovementCoach]

Hi! It's okay to work on everything simultaneously :) - Coach Joshua, Team PM

[@stevenhylton3003]

I believe I should be starting here? I have bad knees in both legs. Had meniscus repair in the right one, and I’m fearful that I have a meniscus tear in the left one. Any advice? In the first sitting of these foot exercises, should I just start with short and skinny feet first before I move to the fundamental movement paatteems like squat, lunge, etc.?

[@PrecisionMovementCoach]

These are great exercises to start with. Also, consider doing the Knee Pain Solution program: www.precisionmovement.coach/knee-pain-solution-yt - Coach Joshua, Team PM

[@troutrl5669]

When these muscles are strengthened that have been “asleep” for a long time, do you need to consciously use them or will it become a natural part of your walk and run without you having to think about it?

[@PrecisionMovementCoach]

A bit of both. It's always a good idea to think about how you are moving and apply inentional contraction. The muscles will become more responsive and stronger and it will get easier to integrate them into your movements. Hope that helps :) - Coach Joshua, Team PM

[@terriliggett5377]

I’ve got a torn meniscus, so bending into a squat is painful. It’s going on 3 months, so I will look into your meniscus recovery plan. The other knee is sore too. I will leave that part out for now. Also have pttd. I’ll see if this helps. Thank you so much.

[@PrecisionMovementCoach]

Keep us posted and thanks for stopping by :) - Coach Joshua, Team PM

[@lapristine]

Thank you for this! Very timely video for me as I do ballet as an adult and I’m rehabbing my ankle & FHL. My physio has pointed out that rolling in has caused the strain on my ankles. I tried the short & skinny ankle exercise (I think dancers sometimes call in doming) but noticed that as I’m doing the shortening exercise, the tendon at the top of my ankle is pulsating. Is that meant to happen or does it mean I’m not activating my metatarsals?

[@PrecisionMovementCoach]

You’re welcome! That tendon sounds like the tibialis posterior. It can definitely kick in for sleepy intrinsics. Key is to focus less on the dome and more on the short and skinny cues. Go for it twinkle toes 😉

[@lapristine]

@@PrecisionMovementCoach Thanks for the correction and identifying the possible muscle that is kicking in! I’ll keep on trying

[@Saint_Magnapinna]

How do I know if I'm doing Short & Skinny Foot correctly? I have some big feet and tiny toes so it's hard to spread them out.

[@PrecisionMovementCoach]

This video can help: kzbin.info/www/bejne/qYXMl4aXnKiri68 Keep working on the techniques and you will improve with time and practice :) - Coach Joshua, Team PM

[@joudajam9908]

I had a leg injury 10 years ago and those muscles down the foot in addition to the achilles tendon are small and weak because of the lack of movement for a long time. Can i fix the problem with the exercises mentioned above?

[@PrecisionMovementCoach]

They are worth trying for sure. Sorry for the late reply. How are you now? - Coach Joshua, Team PM

[@HealthyLiv1ng]

Are there any sneakers/boots you would recommend that have the correct arch setup to avoid being dependent on too much foot support?

[@PrecisionMovementCoach]

Unfortunately, that product does not exist as everyone is different. The best way to enhance your arch support is to work on these exercises. In this way, it will not matter which footwear you choose because you will be able to activate the right muscles at the right time. This article can help you to better understand this: www.precisionmovement.coach/pes-planus/ However, footwear with a neutral last, a wide toe box, and that is not restrictive about the ankles typically allows people to better accommodate the desired muscle activity. Hope that helps! Let us know if you have any more questions :) - Coach Joshua, Team PM

[@HealthyLiv1ng]

@@PrecisionMovementCoach Thank you so much! 😁

[@dmoney9636]

I can’t seem to do the short skinny foot without wanting to curl my toes or I get zero movement and feel like my calf and front of leg is doing more work then my foot is. I have flat feet any advice?

[@PrecisionMovementCoach]

That is not uncommon. Keep praticing and you will improve with time :) - Coach Joshua, Team PM

[@flyinggeckos]

Should we wait til we can activate the short and skinny foot at will before we start practicing the lunge, squat etc?

[@PrecisionMovementCoach]

You can train all of the patterns at the same time. Just be mindful of your capabilities :) Keep us posted on your progress! - Coach Joshua, Team PM

[@gibbsy071]

Hi one question probably a silly one, I have to physically separate the toes, so when I'm doing this, do I still have to flex the metatarsals to maintain the arch, then in turn make the foot skinny, Thanks.

[@PrecisionMovementCoach]

That is not silly. Please maintain your metatarsal pressure as best as you can throughout the exercise :) - Coach Joshua, Team PM

[@gibbsy071]

@@PrecisionMovementCoach Thanks for replying so quickly.

[@louise5906]

Geez you're good 👍 thankyou 🦘

[@PrecisionMovementCoach]

You're welcome :)

[@fritzkramerkramer7855]

any more tips for the short food exercise? its so hard to even activate!

[@PrecisionMovementCoach]

Nope...just time and practice :)

[@BettyGilman]

I am having trouble with the activating the muscles with short and long foot. Also how do I kno if they are activating? Any tips?

[@PrecisionMovementCoach]

Hi and thanks for trying it out. That is not uncommon, especially if this is the first time you have tried it. You know the muscles are activating if they contract and become more firm. Also, your foot will actually change shape. Keep practicing and you will improve with time. Let us know how it goes :) - Coach Joshua, Team PM

[@theon6716]

Is the short and skinny foot meant to be shortening your foot and narrowing your toes at the same time or one at a time?

[@PrecisionMovementCoach]

Both ways are good to practice :)

[@gibbsy071]

Hi is there a test to see if the arch is coming back, eg right now I can get no fingers underneath, meaning will I start to see real physical change, and be able to get fingers underneath, if I put in the work, like everything else it's good to see change, eg if your wanting to lose weight you step on the scale and your lighter or your trousers feel more loose, then it encourages you to carry on hope you get my meaning.

[@PrecisionMovementCoach]

We get your meaning. The finger test that you described is a perfect measure of your progress :) Keep us posted! - Coach Joshua, Team PM

[@gibbsy071]

@@PrecisionMovementCoach Thanks really appreciate your reply.

[@user-os4kv9du7u]

Any recommendation on how to keep toes from curling? No matter what I try, they curl.

[@PrecisionMovementCoach]

It will take time but you will be able to supress the toe-curl with more practice :)

[@mdlsh]

When I try and do the "Short foot" contraction, I mostly either end up rotating from the ankle, or tightening my calf/thigh. What should I think about to try and move my metatarsals, if I'm so out of touch with them?

[@PrecisionMovementCoach]

Keep working on the exercises and you will improve with time and practice. What you are describing is not uncommon especially if you have never done anything like this before :) - Coach Joshua, Team PM

[@leediamond3434]

I teach this by placing a yoga block between the heels and wrapping a yoga strap or band just above the knees. Ground the big toe and have ankles gently hug the yoga block as you also gently press knees out into the strap/band. This will help lift the arch and activate the lateral fascial line of the leg

[@gibbsy071]

Hi I have another question if you don't mind, why is the active arch when the foot is skinny, the reason I ask is more and more people are now realising that the toes shouldn't be squashed together, and are much more happy to be splayed out. However in the exercise the foot goes from splayed to skinny, then it's the active arch, however I thought when the foot was splayed and the metatarsals flexed it would be in a stronger position to carry out it's function, not trying to second guess you just trying to understand, Thanks.

[@PrecisionMovementCoach]

The skinny foot exercise is a technique to strengthen the intrinsic foot stabilizers. You won't necessarily use this technique outside of the exercise setting. Does that help? - Coach Joshua, Team PM

[@gibbsy071]

​@@PrecisionMovementCoach Thanks yes it does.

[@gehaneayad8631]

I can't bend my knees. any suggestions. My foot hurts. and my knees are in pain. any accommodations for these exercises.

[@PrecisionMovementCoach]

You need this program: www.precisionmovement.coach/knee-pain-solution-yt - Coach Joshua, Team PM

[@patriciaverria7775]

Why would I get a pain or tightness laterally in my calf when I press my metatarsals toward my heel?

[@PrecisionMovementCoach]

Hi! It's hard to say but back off on the intensity and duration of the exercise and let us know how it goes. Talk to you soon :) - Coach Joshua, Team PM

[@lyudmilabakalinskaya8905]

I think i feel the same sensation. For me it is in my mid calf. I just want to know what cues to use for the skinny foot drill. I dont know if im doing it right 😅

[@jackitlondon]

How often do you do this per week?

[@PrecisionMovementCoach]

2 - 3 times per week is sufficient :) - Coach Joshua, Team PM

[@jackiec1175]

Whenever I try to squat in this position, I notice bi-lateral pain in my 4th metatarsals. I have flexible flat feet and posterior tibiakis dysfunction, and am wondering why this is happening and how to proceed?

[@PrecisionMovementCoach]

Thanks for asking! It's hard to say why that is happening. It likely involves the way in which you use your feet in all of your movement patterns. Start looking for clues there. The Strong Feet 1 ROM Coach routine can help: www.precisionmovement.coach/rom-yt Learn those exercises and then apply what you learn in your daily movements. - Coach Joshua, Team PM

[@lyudmilabakalinskaya8905]

I dont understand the skinny foot exersize. What exactly are you suppose to do to move the metatarsels? Anyone?

[@PrecisionMovementCoach]

Great question! This video will clear it up for you: kzbin.info/www/bejne/qYXMl4aXnKiri68si=u5o1JtuexO1V2KCX Let us know if you have any more questions :) - Coach Joshua, Team PM

[@liormuche5624]

What's your thoughts about heel cups?

[@PrecisionMovementCoach]

They have a time and place for sure. Relying on them too much may be problematic. Why do you want to use them? - Coach Joshua, Team PM

[@liormuche5624]

@@PrecisionMovementCoach Tnx for replying. Want to use them because i have really bad collapse

[@nanb7149]

can this cure posterior tibial dysfunction?

[@PrecisionMovementCoach]

It can help :)

[@agnieszkasojka4379]

When creating short and skinny foot should we still press metatarsal to the ground? I am an LLC practitioner and there is only metatarsal pressure mention. I have impression that only metatarsal pressure gives different results than short and skinny foot. Any help? I think I am lost. Should I use short and skinny foot while doing LLC?

[@PrecisionMovementCoach]

They are different techniques and both are very useful. The Short/Skinny Foot exercise did not make it into LLC. However, please start doing it as part of that program :) - Coach Joshua, Team PM

[@agnieszkasojka4379]

​​@@PrecisionMovementCoachthank you for your answer. When doing metatarsal or short skinny foot should knee be still, facing forward or it is ok if it rotates slightly outside? I think I started supinating too much by doing the exercise wrong. I am hipermobile and can do strange movements so sorry if the question is a bit strange too :)

[@PrecisionMovementCoach]

@@agnieszkasojka4379 it is ok if your knee rotates out slightly :) - Coach Joshua, Team PM

[@kperky777]

How do you get the arch to raise without curling the toes up?

[@PrecisionMovementCoach]

Practice :) No seriously, do your best to supress the toe activity. You will improve with time and consistent practice. - Coach Joshua, Team PM

[@Alekhine01]

Suffered from flat feet since my childhood (I am 52). For many years I wore orthotics. Onky helped a little and caused problems like ankle twists. Wearing toe shoes (vibram five finger shoes) caused me to stop twisting my ankles all the time.

[@Alekhine01]

I still suffer from problems though, so I am going to do these exercises.

[@PrecisionMovementCoach]

@@Alekhine01 Let us know how it goes :) - Coach Joshua, Team PM

[@toby9999]

What about people who can't do lunges due to lack of knee or quad strength?

[@PrecisionMovementCoach]

They should modify the movement by making it much slower and small enough to accommodate their active range of motion :) - Coach Joshua, Team PM

[@Adumbb]

i have ankle/top of feet pain when i run and the faster i run the more pain is it a ankle or foot problem?

[@PrecisionMovementCoach]

Both.

[@Adumbb]

@@PrecisionMovementCoach ok would this video be both?

[@PrecisionMovementCoach]

Yup!

[@mainuser98]

I can spread the toes of my right completly without issues, the left foot I cant. How to practise for it?

[@PrecisionMovementCoach]

Do these exercises 2 - 3 times per week for the next 4 weeks and you will notice changes :) - Coach Joshua, Team PM

[@alexbradley7379]

Any suggestions if my big toe bend inwards and small toes are like claws ?

[@PrecisionMovementCoach]

Keep working on the exercises and try to spread your toes apart while doing so. Toe spreaders may also help. You will improve with time and practice :) - Coach Joshua, Team PM

[@alexbradley7379]

@@PrecisionMovementCoach thanks … can you recommend any toe spacers ?

[@PrecisionMovementCoach]

@@alexbradley7379 the kind that you get at the local pharmacy are good to start with. - Coach Joshua, Team PM

[@alexbradley7379]

@@PrecisionMovementCoach hi , I have been trying short and skinny feet exercise but I can’t seem to get any pressure through metatarsals as my toes just seem to crush up and metatarsals come of the floor ? Could this to do with hammer toe ?

[@PrecisionMovementCoach]

@@alexbradley7379 We are here for you! However, it has only been a couple of days so please be patient. Try the exercises out daily for the next two weeks and get back to us with a report :) - Coach Joshua, Team PM

[@annmartin1376]

My feet are dead- I can hardly feel the arch activation without crunching or curling my toes. I need alot of practice to wake them up.

[@PrecisionMovementCoach]

You are in the right place! Try out the exericses and let us know how it goes :) - Coach Joshua, Team PM

[@Lobags1984]

My feet are aching after first exercises my feet are really bad in terms of pain over the years multiple sprains, impingement as a result and cramps in my arches at times thanks for this really helpful

[@PrecisionMovementCoach]

Keep working on it and you will improve with time and practice :) - Coach Joshua, Team PM

[@jonathaneng2099]

Are these exercises still recommended if you have PTTD, posterior tibial tendon dysfunction?

[@PrecisionMovementCoach]

They can definitely help you to address your intrinsic foot stabilizers even if you have PTTD. Did you try them out? We recommend that you attempt everything and stop doing anything that causes pain or that you cannot modify in order to do it pain-free. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@yokep9635]

It seems my feet are really dead. When trying to activate the skinny foot, the 4 toes keep bending. Any suggestions on how to stop that happening? Thanks

[@PrecisionMovementCoach]

Keep working on it and you will improve with time and practice :) - Coach Joshua, Team PM

[@yokep9635]

Just thinking would it help to just focus on the short part of this activation initially for a week before incorporating the skinny part?

[@PrecisionMovementCoach]

@@yokep9635 try it out and see how it goes :) - Coach Joshua, Team PM

[@bebenevaeh1]

i think my spasticity gets in the way with the “short” we’ll actually it’s in the way of everything i try n do with the foot

[@PrecisionMovementCoach]

That is definitely an issue and we hope that you continue to practice the exercises as best as you can. It will help. - Coach Joshua, Team PM

[@edgarperez4259]

When you say short and skinny. Do you mean toes spreading out?

[@PrecisionMovementCoach]

Nope, that would be a wide foot. Check out this video for clarity: kzbin.info/www/bejne/qYXMl4aXnKiri68si=Y0whEiJR7O5X06aH Let us know if you have any more questions :) - Coach Joshua, Team PM

[@Thehungrymaskaragirl]

I have been trying the exercises since 4 months now, i have no relief. Could you please help?

[@PrecisionMovementCoach]

Have you tried out these exercises?

[@Thehungrymaskaragirl]

@@PrecisionMovementCoach Yes i have

[@PrecisionMovementCoach]

@@Thehungrymaskaragirl Did they help?

[@Thehungrymaskaragirl]

@@PrecisionMovementCoach no sir

[@PrecisionMovementCoach]

@@Thehungrymaskaragirl Sorry for any confusion. You said 4 months but this video is 2 months old. Tell me more about what you would like relief from so that I can better assist you :) - Coach Joshua, Team PM

[@angeladiveglia4172]

awesome info thank you 🎉

[@PrecisionMovementCoach]

Any time!

[@angeladiveglia4172]

@@PrecisionMovementCoach do you have a ig page , i love this info so much it's the key to everything

[@PrecisionMovementCoach]

We do :)

[@--DiabolicaL--]

Just realized how messed up my body is 🫠

[@PrecisionMovementCoach]

And what you can do about it :)

[@leediamond3434]

Try Reformer Pilates