The 4 Best Foot Strengthening Exercises

🦶Strong Feet Course
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👟 Barefoot Shoes
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🦶🏻Toe-spacers
bfs.fit/foot-care
🔗 Referenced blog version
bfs.fit/foot-exercises
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Things mentioned in this video:
This video provides a comprehensive guide to the four skills you need to develop to have strong. It covers the importance of toe splay, single-foot balance, impact force absorption (pronation), and creating a sturdy base (supination), with practical exercises for each skill.
#footstrength #barefootshoes #toesplay
Chapters:
0:00 Start
0:15 Learn to Splay the Toes (Wide Base)
3:17 Balance on One Leg (Stability)
4:28 Absorb Impact Forces (Controlled Pronation)
6:58 Build a Sturdy Base (Supinate)
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Content Disclosure: The information provided in this video is intended for educational purposes only and should not be construed as medical advice.
Affiliate Disclosure: Some of the links in this video description are affiliate links, meaning, at no additional cost to you, Exercising Health may earn a commission if you make a purchase and/or opt-in through these links. My team and I only promote products we 100% believe in and use ourselves.

[@barefootstrength]

The fully referenced blog version of this video: bfs.fit/foot-exercises

[@fjrodrick]

Your videos have been very helpful. None of my various therapists or doctors have made the connection between my lower back pain with calf cramps and my flabby arches. Some of your methods are a little scary for a 70-year-old with metatarsalgia but I’ll work my way up to them. Thanks!

[@remihein4452]

Please, check out Qi-Gong and be amazed! Love from Denmark.

[@BitterGourd-yr3vn]

Wow. Fantastic information. I have had plantar fasciitis for 16 years and have been babying my foot by wearing cork soled slippers inside the house all the time. 4 months of yoga 6 times a week has been reversing the pain and I wasn’t even expecting that to happen. I noticed that I was the only one in class not being able to do any, and I mean any balance postures. The last 3 weeks, I have been going barefoot at home and guess what, my balance is getting better. Not great yet. But standing on one leg and doing 4-5 balance postures have been getting gradually better. My plantar pain is about 95 % percent better. Thank you 100s of downward dogs and 3-legged dogs. Ankle sits. Tree pose etc. Exercise is the greatest gift to health and well being

[@tinaal-shimmari3540]

Excellent presentation of the importance of foot structure, strength and giving us great movements to undo the damage done by shoes. A true gift you are to us. Knowledge is always the best gift. Thank you for all your research, studies and understanding to explain this amazing finding to us.

[@barefootstrength]

It really helps to love this stuff. After more than a decade in exercise science, I couldn’t think of doing anything else. Thanks for your feedback and viewership 🙏 Makes it even more worth it ☺️

[@sebastian.tristan]

Excellent video. Thank you for making such gems. This is literally the basis of all movements.

[@johnavassallo1151]

Thank you so much! Just what I need.

[@Thaythichgiachanh262]

Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you ❤✨

[@tsukinousagi3174]

My god. Thank you. KZbin videos are way more useful than going to see a doctor, nowadays, and that's just sad. I have issues with one foot, after an ankle sprain. It's like my foot is flattening and the ankle doesn't really move like before and doesn't seem solid anymore. Some of my toes are bent since many years. I think it's worsening the state of my foot. Your first exercise got me crying while trying to separate my toes, which seem stuck. It gave me chills all over my foot and along my leg. I'll keep doing this often, and I'll use toe spacers. Maybe it'll help.

[@rexlu1969]

Seriously. My podiatrist didn't mention anything about how I could improve my flat foot. Didn't even suggest that it's possible.

[@tp5com]

I've spent months figuring out my issues with Squats.. Hips, knees, ankles.... Finally, it really seems like the final key is the feet. Incredible how much focusing on foot function has made an almost immediate change. Buy your barefoot shoes folks, life changing!

[@YogawithIraHoyer]

Thanks, excellent combination of why and what to do to improve. And the link between our feet and those mega leg muscle groups made me appreciate weight lifting barefoot even more.

[@constantinmihailpopescu1340]

Many thanks with gratitude !

[@saranghaeclinic4904]

Thanks. Chris. You are genius. ❤

[@Kiaoranz]

Quality content! Will watch again

[@ayrtonjohn2001]

This channel is literally gold!

[@jcmick8430]

Figuratively not literally

[@misterwill3625]

Excellent, informative video. The explanations helped me understand why to do those certain exercises. I didn’t understand how to perform last exercise😳

[@dOuPdMe]

You learn something new everyday cause I did. Love this

[@3dchick]

This was a super helpful video! Explaining the why, not just the how, was fantastic, thank you!

[@jennielunn2226]

Excellent information, thank you ❤

[@remihein4452]

Earthing/Grounding has amazing benefits for our feets, as well our body and mind. Love to All.

[@Pangloss98]

very valuable information. thank you for taking the time to explain and illustrate.

[@uzairibnuri8017]

Just listening to you makes me homesick for South Africa. Well done, bro.

[@JustGrowSG]

That first exercise tripped me out because you do this naturally as a child. I have always done that exercise as a child and well into my adulthood. It's good to know that its actually useful. I always had it in my mind that i never wanted to stop doing it because its something I've done as a baby.

[@katelynndeluca1916]

LOVE!!! Great content.

[@valdius85]

Wearing five toes (five fingers) socks helps a lot and is a must in my opinion. After three years of only wearing 5-toes socks, I hate the way ordinary socks feel and don’t buy them anymore.

[@daneo617]

Serious question ❓ Are they a pain to get on each time.

[@YunisRajab]

@@daneo617 yes they are annoying especially after a wash and wearing for the first time, but it's absolutely worth it. An extra 10 seconds putting on socks is nothing compared to the comfort and stability provided especially when you pop on a toe spacer

[@daneo617]

@@YunisRajab thanks I'll have to try a pair. 👍🏼

[@valdius85]

@@daneo617 After few months, nope. I can put the sock on while standing on one leg, no problem.

[@paizmp]

Great information 😊 Thanks so much for the great advice 🫶

[@roulaal2617]

Perfect 😃 thanks for sharing! Absolutely helpful 🙂

[@davehill5539]

Excellent- thanks

[@tatianamouton8419]

Thank you for this video ❤

[@ketangarg2938]

Excellent work and good information.

[@ImadMahdi]

Amazing video, thank you. I have one question, How to know if my foot is normal, has pronation or supination?

[@alanrastelli]

Very good content. Thank you

[@vanessamcdonald9282]

Love this makes so much sense😊

[@clairee.wright6136]

Amazing video, which I so need! I have neurological pain and numbness due to Lyme disease. Treated 2019-21, but pain still persists. The pain now, is more muscle skeletal I feel-every night an area of my feet is numb. On waking it settles somewhat, and to help with underfoot pain, I wear what I call jellyfish each day (silicone foot pads that hook onto toes). Going to stop this, and try this programme :) I already have my barefoot shoes :) Thank-you! 👍💥

[@arainayash]

So I keep coming back: 1. Toe splay 2. Single leg balancing (two variations) explained at 4:00 3. Impact force at 5:48 - use a towel in between the ankles and jump/skip 4. Build a sturdy pose - exercise barefoot gradually or use footless shoes 5. Do this exercise at 8:29 single leg supinated heel raise for building a sturdy pose

[@audreyrichards7136]

Thank you so much. It makes sense. I will practice these exercises, and in time, I'm sure my flat feet will disappear. Great content.

[@raginald7mars408]

… as a German Biologist It is amazing what powerful excellent advice we can get today For Free! This must be taught in Kinder Garden to any kid To condition the sense of what Life is all about. I am stunned when I see older Men Purposefully Walking Bare Foot all time every where… Thank YOU! Best wishes from Germany

[@Ksenseisei]

Excellent explanation and thanks for the exercises!

[@barefootstrength]

Glad it was helpful! Here is a video on ankle mobility: kzbin.info/www/bejne/qpXZdK2shs55b7ssi=siV6KAI8xLFtt3UN

[@Jeannievw]

Great information! I have high arches and had planters fasciitis for about a year after wearing flats more often rather than heals which I usually wore. I thought barefoot was bad so as to not support your arch. I will definitely try some of these to strengthen my feet as my one arch still gets tight on occasion.

[@alexanderacriptis510]

Wow, 8:42 is a great tip for either jumpers as swimmers!

[@Stormbringer81]

Fantastic! Thanks!!!

[@zureyaodula5348]

Very thoroughly explored and informative 👏🏿👏🏿👏🏿

[@barefootstrength]

Glad it was helpful!

[@karlcamis]

Well explained, never knew how much the foot play in flexibility, mobility and strength 👏 👌 👍

[@sarahbeth7440]

I can't wait to try these things! Im guessing start out slowly just like with any new excercise😊

[@silvanas.3342]

ottima spiegazione grazie

[@seemaraut2404]

Hello!! Thank u for the video!! I have a doubt to ask. Often the podiatrists advice to never walk barefoot and you recommend it..I'm little confused as to do the barefoot exercises you recommend or just to wear the arch support always.

[@dipikahingu3604]

Very informative Sir thank you so much for this video Sir Can you pl make a video on Achalis tendinitis heel pain Thank you

[@amirbhatti4294]

I think so great knowledge of the ankle problem after stroke or falij or brain hamrij 😮

[@thomashagendorff5798]

Super Informationen, die mir völlig neu waren. Ich danke Dir!

[@barefootstrength]

So happy to hear that! Thanks for your feedback 🙏

[@h4rdvitt3912]

Can we use toe spacers during running?

[@aguliani]

How can I measure the arch of my feet to assess whether it’s improving as a result of the exercises you mention?

[@daneo617]

In 2020, I destroyed my left foot the heal snapped and literally separated from the rest of the bone the entire right inside exploded into pieces and 3 of my toes were separate/broke as well this all happened from a 5-6 ' jump off a roof. ( normal for me ) Because the pandemic was in full swing I was all set with going to the hospital for badly needed surgery, so I bought a air cast let it heal as good as possible and just started slowing using it again and though I'm sure it's not fine, it almost feels like it never happened except sometimes if I cross my feet while lying down it will start to feel funny slight pain & numbness but besides that it basically put itself back together and with minor self PT I'm able to wiggle 4 outta 5 toes. Since it seems okay to me, is surgery something I should still considering. I've heard of people not taking care of foot injuries only to bite them in the a$$ later in life.

[@misterwill3625]

Sounds like your self-treatment was more successful than many foot and back surgeries 👏🏾

[@innercircle341]

Been wearing Vivo and Xero shoes for 20 months. Transformed evetything 👍🎅❤

[@barefootstrength]

Thats so awesome to hear! Could you ever wear traditional shoes again?

[@innercircle341]

@@barefootstrength no never going back... i got shoes for every occassion. Love them and my health is so much better. Followrd your advice. Plantar Fascitis gone.. Happy Christmas

[@akintola3817]

Most gym experts or physiotherapists don't talk about a foot with a healing wound, is it advisable to allow the wound to heal first but by then, a wrong curvature could happen or even contracture or what do you think?

[@m.a7811]

Doing those foot exercises, will fix the over pronation problem completely?

[@bxxmb80]

I have congenital high arch and the last 3 toes do not make contact with the ground as they are permanently raised and the ball of my foot is quite large, (as a result?) ... I have recently started using a raised heel support to encourage those toes to touch the ground and stop my heel being lower than the ball of foot in my footwear.. Can you suggest anything?

[@raihanislamchowdhury6835]

Supernation in my right feet is more than left feet. While doing supernation heel raise in left feet feels very awkward.. what should I do??

[@michelleapplegate4322]

Where did you get that unique treadmill for barefoot

[@Specialboredom]

Never thougt i supunate i always thought it was overpronation thanks so much

[@barefootstrength]

Here is a video which is specific to overpronation. May shed some more light on the issue. kzbin.info/www/bejne/fqeUYpilaammoqs

[@bitraboj722]

I once watch on national Geographic, a documentary on how hunting animals walk when they hunt prey, and they would be on their tippy toes, and for some reason, 9 year old me thought that was so cool so I emulated it and it became a habit to me growing up, and it just became normal for me now to walk on my tippy toes and I would sometimes scare some friends and relatives because I walk so quietly. also it did help with my foot and leg muscles, I never trip when I fall

[@marcelapizarro2260]

Por favor, activa la traducción al español, gracias!!!

[@Exzell0123]

Every time i have ever ran in conventional shoes, i have felt pain in my toes, ankles and my knees. Hopefully my new vivos and these exercises will help

[@Amelia20258]

My knees are inward and touching with the rolled towel. Is it ok?

[@ACarpenter89]

I noticed I'm having knee issues on my right side and hip issues in my left side both are contributing to foot pain. I'm trying to fix it, where should I start

[@Shivam_1942]

Start from the ground up. It’s most likely some disfunction in your feet causing issues up the chain to your knees/hips. I had the same problem

[@ACarpenter89]

@@Shivam_1942 and how do I start building my feet? I'm sure there's a video

[@Unlucky_aspirant]

What is varus deformity ? Then how cure flatfoot

[@shellihunter7605]

Does this help drop foot

[@Maynard1985]

¡Gracias!

[@barefootstrength]

Thank you for your support 🙏

[@user-ro4nm5mn4g]

I am 25 years suffering my left feet pain feet is ground touching, can I correct my posture.

[@Leashybeans2024]

How do you move from ultra supportive shoes to minimalist without issues?

[@mdebrahimm7785]

Iam from Bangladesh please maked you knock knees topic

[@SaiyajinDKite]

Ich hätte eine Frage nach dem Video, es ist ja so, dass die Wimhof Methode sehr viele Positive Aspekt hat, die auch Wissenschaftliche belegt wurden unteranderem durch Andrew Hubermann. Was ist, wenn die Probleme des Arztes nur daher kommt, weil er selbst unter sehr großem Stress stand. Ist Wimhof wirklich so schädlich wenn man es einmal täglich macht?

[@DePistolero]

genious, how he could put 10 minutes video out of those simple exercises....

[@lecorny007]

starts bouldering > climbs slabs > strong af foot

[@rit2557]

Top❤

[@DMT4Dinner]

If we relied on one foot 100% while running, would we be hopping on that foot?

[@nabiilahbali2493]

Me I have bunion but I don't know what to do for it to disappear

[@azlizzie]

CorrectToes

[@kfalhaber]

6 seconds each way or total?

[@barefootstrength]

We recommend to vary the tempo from 2 seconds each way, until 10. Each rate will place a slightly different stimulus on the feet.

[@linseyc.6602]

Oh being one of the first comments feels so weird! Thanks for the video!

[@barefootstrength]

Thank you for your comment and viewership 😊 Glad you liked the vid!

[@vernalachance6809]

How do I fix Morton neuroma

[@azlizzie]

Start with much wider shoes. And longer so your toes don’t touch the end at all (even at night when they are likely swollen from standing). If that’s not enough for relief, a metatarsal pad while the nerve calms down may help.

[@lacamendry1731]

I tried to dk the exercises but end up having a cramps in my feet.

[@azlizzie]

Dehydration. If you already drink adequate water, you need electrolytes.

[@gentlegiant3533]

Keep doing the exercises. The cramps will go away as your feet get stronger. Mine did the same thing

[@jcmick8430]

Whoo boy idk if i can do six second heel raises on one leg

[@Xavileiro]

What about walking up stairs barefoot?

[@coya4321]

I have worn foot orthotics for over 25 years and never walked without shoes once I got them as it caused my hip to tighten up immediately.I know my feet are very weak and I am sure I needed the orthotics in the first place due to tight muscles/weak feet from modern shoes. I am now wanting to work on strengthining my feet and gaining flexibility so I can walk without shoes again..I have high arches

[@belialkott]

ohhh so that's why my leg muscles annoy me so much when I walk by not firing up equally. Because it's all connected

[@aw7178]

❤❤❤❤❤❤❤❤❤❤❤

[@qualitygreenhouseproductsq6943]

Can you fix my feet , I’ve had to quite my job , lost my house went bankrupt Due to chronic foot pain , and foot swelling. I CAN NOT walk longer than 5 min without foor pain.

[@davidtom6503]

go through his video's do them religiously and you will see a difference in foot pain for sure, put in time and you will get results

[@cvspvr]

chop it off. can't have foot pain if you have no foot

[@6yJlaBka]

Это не противоречит моему опыту, но я вижу суть в другом..., не в стеснённых пальцах.

[@judabrisfam7604]

Thank you for this well thought out, thorough, and clear informative video. I learned a lot of needed details and plan to add in these exercises!

[@ellenjo283]

It seems like 15 years of yoga has done amazing things for my feet without me really doing anything intentionally. I see yoga poses in all of these exercises, even splaying, as we “ground down into the four corners of the feet.”

[@barefootstrength]

I’m glad that some disciplines inherently train barefoot. I hope more will follow suite, once this information becomes more mainstream.

[@natashamerline]

I just found out about this channel and I love it! Thank you!

[@robertmurdoch1]

7:20 These are not pronation and supination. They are eversion and inversion.

[@11957gary]

A lot of countries have flat feet from flip flops. They have excellent foot strength.

[@azlizzie]

Low arches are also genetically predisposed in many island nations. Low =/= flat. Flat arches are when the tendon that keeps the cuboid in place fails/tears, collapsing the arch.

[@user-jr5wo6gw5f]

6.38

[@deprivome938]

You never mention what foods are causing this also

[@darlenecarruthers-shelton837]

I've never been able to Spread my toes ever. Not even as a child

[@barefootstrength]

It’s common to lose this ability after wearing restrictive footwear for a period of time. But, fortunately, with a bit of practice and the right shoes, this skill can be relearned!

[@cautious1343]

I can't splay my toes at all. Why not? Pinched nerve in the spine???

[@disturbed911]

I'm also unable, nothing happens when I try ever after wearing toe spacers for 6+ months

[@nobeefnoidols]

Try jump rope and focus on form. Really focus on flexing your calves on the toes of your feet using only your muscles. It helped me.

[@truepeacenik]

I started, way back, with using my fingers to move the toes into position (couldn’t afford good toe spacers…I was using salon blocks!), and then used my fingers as resistance once I felt the muscles firing.

[@mendakoteswari5344]

India

[@simongopffarth4480]

Study with 11 Participants = Proven

[@siriusvenus8708]

Your feet get squeezed into shoes from such an early age that you "forget" what you knew instinctively as a baby--to curl your toes. How awful for people to be confined to shoes for over 8 hours a day. Probably one of the worst health hazards of modern living with the demanded work week.

[@flippers9052]

lets face it, no flat foot becomes a normal foot after seeing this video

[@NatalieVelis]

w ♥