Bringing the Foot Back To Life: Restoring the Extensor Hallucis Brevis Muscle.

Part 2 of the EHB: Bringing the Extensor Hallucis Brevis of the Foot Back to Life.
Today we show you a proprietary exercise we developed here at The Gait Guys. It was developed out of necessity for those clients who are too EHL dominant (long big toe extensor muscle) and big toe short flexor dominant (FHB). These two muscles are what we call a foot functional pair. Big toes like these will be dysfunctional and will not be able to gain sufficient purchase on the ground to produce stability and power without impacting the joint (1st metatarsophalangeal joint). Imbalances like these lead to altered joint loading responses and can be a possible predictor for premature damage to the joint over time. These imbalances are also what lead to injuries to the big toe, the arch and other areas of the foot. After all, when the big is weak or dysfunctional gait will be compensated. When imbalance at this joint occurs because of EHB weakness the medial tripod anchor (the head of the 1st metatarsal) is compromised possibly transmitting stress into the foot, arch and medial stabilizers such as the tibialis posterior for example.
This exercise is to be weaned back to less and less yellow band resistance until the EHB can be engaged on its own. Then the gait retraining must begin. Simply reactivating and strengthening the skill and muscle is not enough. The pattern must be then taken to the floor and learned how to be used in the gait cycle.
It is a process restoring gait. All too often the "Devil is in the Details".
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Shawn and Ivo
The Gait Guys

[@KitCubano]

Wow. I had no idea my toes were even supposed to flex in that manner. Not sure why mine are so weak but this is great information.

[@RM-gm7lu]

This is a great service to people like me who have this weakness and had no idea how to address it.

[@reachforacreech]

this dudes arches are unreal!!!

[@SneakyCaleb]

R W my arches are even a bit higher than this man's and I've played sports fine all my life

[@user-qm4mz7ox3m]

This is very hard. However, just by attempting some of the points demonstrated, espy trying to manipulate my big toes and regain the arch of big toe, while keeping the tripod of feet in tact, I reduced plantar fasciitis symptoms I’ve had for 6months after onset of plantar fibromas by about 60%. I try to follow example as best as I can and am never 100% successful, but big toe stretching has helped fascia symptoms vastly!

[@patremagilbert8787]

Ihave high arch too. But his is higher.

[@BrandonTube6632]

I was thinking the same. I watch this as I massage my flat dogs

[@61spindrift]

I never comment...but just had to comment and see you beat me too it. Holy Crap! Ya, I wish I had those arches, those are not human!

[@JakitaRPrice]

Wow. Just wow. I felt like you were talking directly to me and my feet. This was super helpful. I feel like this will also help me in wearing shoes that i can't wear because of how to rub against my big toe!

[@lupsie19]

My mind is blown and my arch is on fire

[@tiahnapantovichtp]

I'm really excited to watch these videos!

[@inmymind801]

Nice video, I would really like to see some more of these. As a vertical jumper and sprinting athlete, I could attest to how important proper foot function and mechanics is to maximizing power and force into the ground at each stride. Thanks again.

[@DancewithmaryNYC]

This is terrific, thank you. This is so important for ballet dancers too and i will share this with my clients and students.

[@dan27music]

Another fascinating video on the foot, thank you.

[@lalakuma9]

My big toe has been like this since I was little. I'm starting to have pelvic muscle problem now due to poor posture, so I'm going to try this exercise. Thank you!

[@gargaschmeeze]

Just doing this exercise for "practice" without the benefit of a band gave me almost immediate relief from the pain on the top of my foot. I plan to do this exercise a bunch.. Thank you for the tip. i still notice pain on the top of that first big joint, but not sure any stretching can get that to go away. Thank you again for the video!

[@jershuashaawv5217]

DUDE U GUYS ARE AWESOME! UNREAL EXERCISE. I i have work tonight and 11 days off im totalling going to try to master this during my time off!

[@danevans5354]

So excited to find these guys!

[@mannaan]

One of the most amazing videos I have seen. This is really useful. Thank you for uploading 🙏🏼

[@charlesborrall3790]

Thank you. Very intelligent video. Will apply tomorrow

[@JadeArgonar]

Thank you I've been trying to learn my big toe and this has been very helpful!

[@lisagrabill8092]

Thank you much. Just what I was looking for to fix my foot problems

[@marshakamler956]

Wow I really needed this!!! Thank you!!

[@msgedz6073]

Who ever posted this 9 yrs back where i used to walk 10K+ a day, thank u , I will try this coz now ly toes are getting crazy while walking !

[@gu5gu5]

Thanks for the excercise Guys! can't wait for the DVD, by the way, congrats on the excellent production: intro, angles, sound...wow...just don't start making summer blockbusters or we will lose you to the industry haha!

[@MrMatollik]

I have not been able to isolate the exercise solely to FHL and EHB- Also FHB and AH get involved and strenghtened. Hope a more focused training will help. Many thanks for this informative video .

[@DianeMassad]

Very clever and isolating and forcing action.

[@kategerry6162]

Great idea, thank you!

[@skellies100]

THANK YOUUUUUUU!!!!! I've been having trouble with that area of my foot after jumping in ballet and modern dance class. Didn't know how to address strengthening that part of my foot! Love the baby-stretchy band! THANK YOU thank you thank you! :D

[@DawnOKane]

Me too. My big toe is forever pointed! Naughty toes... Good toes. Baby Balet; I started when I was five. All my years of ballroom and Latin Dancing 💃🏼

[@sab250100]

Excellent video!

[@julieshore1777]

Thank you! So helpful!

[@devonjackson2047]

Thank you so much!!!! Will try and update!

[@JerryLiuYT]

This is an amazing idea I'm going to try this ASAP. As someone that does Capoeira, I need this!

[@AmandaCaldwellDodds]

I have been looking for this information for years. I am so excited to try this exercise as I thought I'd need surgery to straighten my big toes. The way they curl upwards has always been such an embarrassment for me. I hope this works!

[@Kevin-xx3ky]

Amanda Cindy Rose You mean curl upwards as in the "banana shape" how he calls it?

[@ArcticaV2]

mine does. used to be laughed at in middle school. I'll definitely try this!

[@AmandaCaldwellDodds]

Yes, exactly.

[@Kevin-xx3ky]

I've been doing the "extensor hallucis brevis exervise" they present in a different video and trained to hold a grip position of the big toe during walking. I can tell you that the banana shape is correctable, mine has gone away.

[@farishchelsea3165]

Ketonic M hi .. am sufeering the same .. my big toe is upward .. exactly like a bnana and i couldnt make it straight .. could u please help me to find better exercise for that thanks

[@UltimateTrackMom]

Great video and explanation thanks

[@benphillips3693]

Thank you great video.

[@unappropadope]

I've found it helpful to increase the angle of plantarflexion in reducing Hal ext long for this isolation exercise just in resting the heel further from the patient. Thank for the tips!

[@markepus]

I think that was clever

[@overthecounterintel]

THis is brilliant. Thank you.

[@shawnjbray]

Great lesson. I can’t extend my hallucis back, or up at all. But I can push down with is a little

[@vikashmbhakta1]

great vid

[@pardi2007]

awesome video

[@dustinkricheff4804]

Very Helpful!!

[@timtrial3971]

Hi Shawn. Thanks for this. There is not a lot of information for this on the internet. I spend a fortune on socks because of this problem

[@Cloxxki]

You guys are awesome. Wish I could make a direct mental download from your brains.

[@chrispy4224]

Literally a few days after starting this exercise my arch improved to the point where I went from flat foot to being able to use my tripod. Thanks!

[@fitforreallife]

GREAT drill!! Now to go find some theraband to try it out on myself!

[@benphillips3693]

Kate Galliett I found engineering ribbon to be effective.

[@janetsmith9380]

check out northwest foot and ankle and the discussion of footwear that creates this foot posture that these great people are helping people retrain. great video thanks for the explanation.

[@LinHowe-lz8rj]

This is the equivelent of rubbing your stomach and patting your head at the same time . My brain!!!

[@SkillSeeker]

Thank you very much for all your work and the material you put out there. Is there a PNF / Functional Pattern for the EHB / Abductor hallucis, that triggers their function by overflow, rather than focusing on the muscle directly? Many people just can't get those small muscles to work and give up frustrated. I work with simultanous hand / finger motions / visualisation, but that isn't going far enough and still needs conscious effort.

[@tomz3214]

I Never Thought my toe(s) could actually Move this way 😵. I gonna put this into Practice.

[@bushrasafi2052]

معلومات قيمه احسنت👏🏻👏🏻👏🏻

[@benjamingoodman8601]

Thank you

[@manishkumarmicky3380]

Very nice

[@andreastaton3602]

This video is great thanks. I have bunions, I had already worked out that there caused by walking on the outside of my foot. Can you please signpost me to any other exercises to correct this? I'm finding that I can't straighten my big toe and this causes problems running. I'm wearing barefoot shoes with a large toe box. I don't want to make things worse. Thanks

[@calliclessoixantequinze5256]

Took me nearly a week and many hours each day but I've finally achieved complete motor control of my big toe. Now I've got to teach myself how to use it while I walk. I'd really appreciate a video about it.

[@nileshadesai4263]

Callicles soixante quinze fgj

[@nileshadesai4263]

Fh

[@nileshadesai4263]

Dgfznu

[@nileshadesai4263]

Rfg

[@patremagilbert8787]

Congrats

[@Lizard_geek]

I have a callus, fairly large, under both my big toes exactly where he pointed to. They actually cause numbness and tingling if I walk a lot. Thought I was getting diabetes for a minute.

[@doggpoundDave]

I was wondering if it is possible to raise your arch back up through exercise if it is falling but not fully collapsed if even j ust slightly through alot of time and dedication?

[@laylanahar]

Wow fantastic. I can activate this muscle on my good foot, but not on my bunion foot. I'm looking forward to doing this exercise. ETA - I tried it - but my bunion is so bad, when I put my big toe joint down to make the tripod, the band pulls the top of my toe to the center of my foot and pushes backwards and sideways on the big toe joint :( - I hope you can find a way to show people who's big toe crosses over the second one a way to work on this trid. I've also discovered that I can, in fact activate that muscle on my bunion foot, but it pushes really hard into the side of the tip of my second toe

[@annaorlovtsev3167]

ARCH GOALSSSS OMFG

[@boxerfencer]

Is it possible to take an entirely fallen arch and (re)create a healthy arch doing exercises like these? Pinching my toes like you say automatically gives me an arch, surprisingly. I assume that if I can recreate this motor pattern, can I restore my natural arch. Two side notes: 1) This exercise reminds me of towel toe pinches, an exercise that I've been told about years ago but never consistently tried it. 2) This position also reminds me of traditional karate toe strikes.

[@johnbarlow6928]

Hi there, How often and for how long per session should I do this exercise please? Many thanks.

[@SaltieCat]

In 2004, I accidentally severed the EHL tendon by dropping a knife on it- about 1" from the base of my toenail. I never received PT for it, but it healed nicely, although I had tendon pain for about 3 years post-reconstructive surgery. After wearing wedge heels for 30 minutes last summer ( !!!! ), I've had intermittent toe pain. Will this exercise help strengthen my EHL?

[@fourftr]

I have same high arches but worst than that! I have all hammer toes with very high arch. Been lucky though even with my ugly feet I’ve played sports all my life. One nice thing with my ugly feet at least I have socks and shoes to hide it. Could be born with a nasty defect that I couldn’t hide Thanks for showing this Exercise, it made all the sense in the world. 65 years old. Never knew about this God Bless you

[@KimberlyKaminski]

What is the practice regimen, please? How mangy times per say, reps, etc? Thank you so much!

[@m.taylor]

My left foot flexes deeply like that but my right foot not so after a foot fracture. I am going to try this daily to re-condition my right foot.

[@sulapparat]

Wow 😳 How can I better anker the lateral tripod? Any suggestions?

[@geenal360]

Wow!

[@SlicedSlappy]

Hello, do you have this for the EDB as well. I am 15 months post Brostrom procedure following 2 years hobbling on a Avulsion fracture of the lateral malleous where the ATFL had torn off the bone.

[@lostinmyspace4910]

Why does my toe from time to time but daily feel like someone hit it with a hammer? Then the sensation goes away, then for no reason it begins again. I am on my feet a lot all day in my job. It comes and it goes. Usually when I get in my vehicle, it begins again at it finally rests Thank you for responding..

[@euskedyzestoa2008]

I am worried about the toe pad, at the very end of the toe as well as under, I stubbed my foot while running and after 6 weeks still looks a little swollen, there was no fracture after the Xray check-up, how long is it normal for the pad to feel and look flexible like the other toe? I am taking it easy, not forcing it, Thanks for your input! (Right where you touch at min 2:05 )

[@ShyMusicPanda]

Awesome! I think this was exactly what I was looking for. I have recently been diagnosed with flat feet. I think this was partly because I had to stand for long periods of time in safety boots at my last job, but I also tore the ligament on the very end joint of my big toe so I cannot actually do this exercise on my collapsed foot. Do you think that if I practice this exercise that muscle will work again? Or do you think I may continue to have problems because of my previous torn ligament? I'm going to practice, I hope my foot returns to normal. It's so frustrating though as I keep getting a trapped nerve there according to the doctor, ouch!

[@runejelle2]

+Christina Adams And how did it go ? Hope ur happy with the results !

[@ShyMusicPanda]

+runejelle2 Actually I am getting some improvement now that I've been practicing this and with the insoles for my flat feet this is also helping. I've still not got much of an arch going on but my foot looks less like a pancake and the trapped nerve isn't so much of a problem now. Thanks for asking :) I would recommend these exercises.

[@runejelle2]

Do you think it is actually possible to restore fallen arches? My left arch has become lazy because of wearing arch supports.

[@ShyMusicPanda]

+runejelle2 I don't know to be honest, I guess it will depend upon your particular foot issues, but I am seeing some improvement since doing these exercises and wearing shoes instead of boots and since I lost a bit of weight too and I'm not standing so much. A yoga teacher once told me that her arches were improved by doing some yoga poses such as the tree pose and also I know that there are some ballet exercises for improving arch curvature for aesthetics and there's a Japanese cobblestone park for this sort of thing too, so I think it's possible to restore arches. Personally my whole family has low arches or no arches so I don't know if this would be partly down to genetics too, but I am now experiencing less pain so it's worth experimenting with a few different things and trying to move away from arch support if you think that's caused your feet to 'get lazy'. I'm no doctor though, maybe a specialist would have some other ideas? Hope that helps :)

[@runejelle2]

There is a difference between having flat feet because of weak ankles and having flat feet because of weak foot muscles? and which one have I devoloped you think?

[@paulwilsonmusician]

absolutley amazing! I never knew my flat foot could do this and it helps so much

[@ByKristyLin]

is there a type of orthotic that could also help? like toe spacers or something

[@Swenser]

My big toe joint has a broad mild pain that can get to be very sharp. Are cortisone infections going to do anything while doing rehab exercises. I once had a bad shoulder from tennis and a cotisone injection was given while in Thailand. After rest it got healed. Doctors in Oz aren't keen on doing anything you I suggest. Where can I get injections and do myself.

[@MultiMrParkour]

Where can one find the full proogram/ Thanks!

[@BenevolentXMachine]

how the fuck do you guys not have a million subs. fucking amazing. thank you

[@suxxid100]

I just found out fron X-ray that I have a sressfratcure in the sesamoid bone(caused most likely form all my running). I can't move my to like this at all. Question 1 is: Could this be one of the causes for it and if so why? Question 2 is: Shouldent I also do this with the rest of my toes as well, for a more balanced fot?

[@AKayV1]

I see the first arch outside my immediate family that looks like mine. It has been a curse for me, though admired by other people. I have muscle imbalance because the bottom of my foot is so much stronger than the top. I can hardly make my toes obey. They are curling downward, and there seems no way to stop it. Can you do a demo that deals with this issue?

[@flyingcat2054]

Thanks for sharing. is this safe to do if one has bunions? the tripod stance should be for feet with bunions too?

[@clintonmartin8488]

I have no muscular control of my big toe. my left foot is severely flat, my right is better but not where it should be. this is driving me crazy. any help would be much appreciated. thanks

[@Shaddover1]

I have a callus on the top of my foot at the first MJ. Is this same exercise appropriate?

[@enriquesundiang3558]

Can you send the link the first part of this video? Ty!

[@Bennyhidef]

WERE CAN WE GET THE DVD WHEN IT COMES OUT???

[@Engycation]

Very Nice Video Go A Head

[@askosirkka4807]

have you any good execise helposti metatarsalgia?

[@AcidHead710]

I have piriformis syndrome I have pain in my left leg my big toe gets cold and can't move it as high as the other big toe

[@jimday]

Stiff toes. How do I get the stiffness to stop? I have tried everything & went to a foot doctor also. Still have stiffness in my toes. OK now what? Help !!

[@tomkrings2607]

How do you strengthen the arch of the 5th metatarsal?

[@Saucyakld]

I can cross my big toe over my other toe. Helps to keep the big toe flexible

[@leemeacher568]

Is there a research paper published on this exercise?

[@selfimprovementwarrior]

6:05 he is mentionning a DVD for retraining foot, ankle and lower extremeties. Has anyone tried this? I cannot find the link to that sspecifc Foot & Ankle DVD. Thanks.

[@sandhyas179]

Can I use this for the other toes also? I have problems raising any of these toes in this bent fashion

[@jayjaygeebee]

how did you work on plantar flexing the first metatarsal? i think im having the same problem contracting it

[@redrum4100]

I have extensor tendonitis currently. Would I be correct in assuming that I shouldn't do this exercise until the tendonitis has gone? And is there an exercise I can do to help rid myself of extensor tendonitis?

[@Kashleighsays]

Is there a name/term for the big toe curling up like that?

[@engrvandility1678]

My big toe paralyzed downward after a total hip replacement can't take it up

[@SkillSeeker]

Hello, wouldn't the band pre-stretch the long extensor by flexing the toe, therefore rather activating it for the extension movement? Also, isn't the long extensor more an ankle extensor than a big toe extensor?

[@kjames5682]

Holy cow.

[@beverlydonias]

Would this work for the 3 smaller toes?

[@angieparkhill]

Is this after bunion surgery and if so when ? I’m 5 weeks and going into PT.

[@alicanb.9591]

Hi, have you tried this exercise? My wife also got a bunion surgery with titanium screw and her big toe is still lifted up.

[@patremagilbert8787]

My big toe is bending im goin to have see doctor. My feet alwaz spasm. Back to foot doc again.

[@thestorytellerdesign]

Please help me with how long I have to do this? I mean, repetitions and sets?

[@DIVERSE623]

can that work for people with flat feet

[@fatihakhan4381]

so is it best flat feet exercise? Anyone fix with this?

[@kokoromomoiro7065]

I can only move my foot using my finger I can't lift it up or walk at all. Edit It whenever I use my toes to lift my foot up it goes right even though I can't make my foot go like that. Edit 2 Just stood up and fell over.