Foot and Ankle Exercises for Beginners

[@Uprighthealth]

What did you learn from this video? Drop me a comment!👇 👉Rebuild Your Body At Home uprighthealth.com/diy

[@keikiokaaina1951]

Really enjoyed this! Will incorporate this into my routine. Question: what brand of toe socks are those? I looked online but there are so many, most with very questionable names. I don't like throwing my money away.

[@gigi3242]

I learned that you must have perfect toes, because your toe socks look awesome on you. My big toe isn't the biggest, and the next two toes are webbed, so no toe socks for me, lol I walk around on my tip toes about five minutes per day, also roll my feet over a can of green beans three times a week. Will incorporate the calf stretches into that. Never thought about using a chalk block as a slant board, that's cool. Thanks for the videos, always helpful. Take care, be well

[@chrispnw2547]

I learned I should have exercised more before going on a 7-day cruise. Our cabin was in the aft of the ship but all the dining areas were in the rear of the ship. My ankles were wrecked and took two days to recover.

[@elisabethklinge2115]

I had sesamoiditis - took over 2 years to get diagnosed then I was in a cast for 6 weeks that cause muscle atrophy which took over a year to undo. I've been through the ringer with my right foot and I've done so much foot research. I cannot stress enough - stretching your calf muscles before you do anything hard on your feet. Tight calves pull on your feet/toes and can cause pain. All the work in the world on your feet wont help if you have tight calves. I also stretch the top of my feet. I've adopted a few dancer's foot stretches (google them), along with ball rolling before any runs, long walks, hike and even swims. All this in addition to foot strength. It's all worth it because without healthy feet it's so hard to do even the basics to keep yourself active as you age.

[@tgramm6443]

As a nurse on my feet all day, I started having problems with plantar fascitis. Bought Dansko clogs, saw podiatrist and told no more barefoot around house. Still intermittent feet pain so have been following your excercises for feet ... helps ALOT!!! Was waiting for you to put out a video for ankles and feet and now you have ... SO HAPPY!!! Thank you!!! Just so confused as to what shoes to wear now.😞

[@joelaustria1677]

Whàt is good shoes you are wearing now? I have plantar fasciattis also

[@Uprighthealth]

If you're on your feet all day on hard floors, it's probably a good idea to wear thicker soled shoes. I used to work in a fulfillment warehouse when I was in college and 8 hours walking on concrete all day REALLY required some extra cushion. I wouldn't recommend super thin-soled shoes for 12 hour shifts, no matter how much I might love being barefoot!

[@joelaustria1677]

@@Uprighthealth thanks

[@CR-tj4ig]

@@Uprighthealth I’m having relatively new plantar fasciitis pain. Also a nurse on my feet all day. Would you suggest something with thicker padding like Brooks shoes at work along with your stretches until the pain improves and then go to a barefoot shoe outside of work?

[@vijayasingh258]

Enjoyed the video ! The content as well the humorous presentation ! I can just see myself getting better ! At 72 ! Thankyou ❤

[@elisacohenusa]

I bought your foot pain program. My sore foot is so much better. It took 6 weeks of following the plan. You are amazing! I’m so grateful for you.

[@Uprighthealth]

Thank you for the kind words!!! I'm super happy that the program helped!

[@amwilson195]

My ankle was fractured last fall, so I took 3 months of physical therapy early this year. I stand all day at work, and found that Hokas are the best shoe for me because they offer support. I still do all of my pt exercises, including the ones in this video. I have a pair of barefoot shoes (xero), and wear them to the gym and to do errands, to get my feet used to them. My feet hurt more when I wear the barefoot shoes. My physical therapist said it was because my muscles aren't strong enough yet. I would love to wear barefoot shoes, but the Hokas make my feet feel so much better when I'm standing all day!

[@consciousequus]

Do ' stair raises' - same techniqus here! REALLY strengthens BOTH of the calf / shin & foot muscles! As an Horse trainer & instructor for 42 years, I had ALL my clients on this program, along with hip, hip flexor, thigh, hamstring, stretching. & although I spent my life in ' solid' boots ( comes with the job), I NEVER had foot problems of ANY sort; could comfortably wear AND dance in ' stilletoes' . However, the past 10 years have been a " food prep job" on concrete... 42 yrs, shot to hell ... niw I'm back doing the exercises you mention here. I chose to ' reclaim' my body. .. these exercises work peoples!!

[@TheSparga]

Thank you for this video. I have a decades old foot/ankle injury that is now causing recurrent foot pain. So many exercises for foot strenghtening videos I have come across make me concerned will actually aggravate my pain, whereas your exercises seem much safer for where I am at. Thank you!

[@Omeomy]

Love doing foot contractions etc in bed b4 rising. Great way to get blood moving and get one round of exercises done b4 even getting out of bed!👍🏻

[@Maria-ce8nw]

Thank you so much for these videos had a stroke at 22 and trying to correct my limp

[@bipolarbear27]

These are fuggin fantastic foot exercises! You rule dude.

[@ianhale4441]

I am in the UK. I love all your videos, Matt! I am a chronic pain sufferer of 6 years, no proper diagnosis has ever been made, apart from some arthritis. I tried literally everything, including several extensive NHS pain management programmes with a large focus on the psychology of pain. I never stop trying to do my daily mat exercises but I have felt largely on my own. My pain affects, mostly 1 foot, same leg and lower back same side. The foot had a minor injury 6 years ago but pain had evolved from there. I do your Strength Exercises for a Twisted Pelvis twice week now(but tentatively at the moment), because I have suspicions that this is a factor. I am going to add on these foot exercises now. II used to be an avid walker. Now walking and standing still are an ordeal. Thank you for what you send.

[@KTurra88]

Wow, your comment really spoke to me, as it is almost word-for-word my situation. I hope you are doing better. I love Matt's videos as well, and hope that with patience and resilience, they can help me.

[@Mimits20]

I would suggest you have a look at his hip strengthening videos which I feel might be able to help you once you understand the way the anatomy of hips and glutes affects the back all the way down to our toes. He breaks it down so well and it has changed my life

[@susie9893]

Highly recommend keto. I was in same boat as you and chasing a diagnosis for years with no success. Then tried keto and no going back. It was obviously some sort of inflammatory condition but the keto keeps me pain free

[@РитаГовард]

Hello, Thank you so much to show these exercises to us. I had an operation on my calf when I was 12 and none told me how to train it properly afterwards so, been struggling with it my whole life. Hope to do this amazing exercises every day and see how much I improve, but my max now is 5 times on operated leg. Please keep sharing your knowledge ❤❤❤

[@msohsosolo]

Thanks Doc! 🙏🏾 You’re right on time… I’m dealing with Sciatic Nerve issues that seem to be irritated almost all the time now & I’m noticing stiffness & numbness in my ankles & feet.

[@curiouscat3384]

Thank you! At 70 I'm having problems with an ankle that seems to be from over pronating , some aching, swelling and tons of spider veings. So I'm learning ways to strengthen it. Walking helps but I'm not sure how to straighten out the joint between ankle and foot. The only shoes that feel good are NewBalance 360 stability shoes with the bar across the arch. If I go barefoot or wear crocs all day my ankle aches. I'll add your suggestions to my routine!

[@cyndylee147]

I am so appreciative of your workouts and guidance! I share your videos often with friends. Recently had multiple foot surgeries and have been hopeful for a video to strengthen my poor little foot that was butchered by surgery. Should have listened to you about surgery.

[@brucejensen3081]

I do seated calf raises up onto my toes. It seems to have done wonders for my feet

[@Rachel-01401]

This came just in time! A couple weeks ago I strained something at the front of my ankle and I’m only just now starting to feel normal again. I’ve definitely noticed tightness in my toes and I always get Charlie horses in my feet 😖 Thank you for this!

[@terrymoorefield1597]

These are great , I have been suffering g from foot pain on my right foot ; I have struggling with. For some time thank you offering this alternative to add to my physiio

[@lizlisle7361]

You can get foam toe separators that are meant for helping you paint your toenails!

[@dankorn4922]

Thanks

[@Uprighthealth]

Thank you very much for your support!

[@agrajpatodia1778]

Hey matt..what to do for upper foot pain around cuboid bone..will these exercises gonna help!!

[@faridfaruqi3077]

Hello good morning doctor Matt.

[@doughughes257]

Thanks!

[@Uprighthealth]

I'm grateful for your support!

[@SingYourselfWell]

This is great and funny, Matt, thank you!

[@mandydethloff5304]

Any advice? I had bunion surgery a bit over a year and a half ago. The soleus muscle in my right calf lock up. PT and dry needling as soon as my podiatrist said it was okay. It hasn't been the same since. I also feel like I have traded the bunion pain for planter fasciitis. I'm doing your foot exercises and the toe curls are bringing in sharp pains to the spot in my arch that hurts on a regular basis!! 😂 I would love to hear your thoughts. 😊 Thank you!

[@AmanSingh-lf6en]

It’s really helpful for me to Thanks DOC 👍

[@kbuzbee]

Outstanding, Matt. I’ve been doing basically this for about a year now. Initially it was slow going. My toes were essentially “dead”. Now they are way more functional and my size 16 EEE feet are even wider than they had been (always looking for wide shoe recommendations. Currently Lems Primal Zen but Aqua Cloud sandals anytime the weather allows)

[@cleonapatterson6112]

Thank you. Much needed!

[@margothd]

Could you please do a video soon for Hallux Rigidus? I would love some exercises and stretches to improve it. I'm sure some are the same as these, but would be helpful to have it targeted. Thanks!

[@CptApplestrudl]

Another exercise I've been recommended is to take a Tennis ball or similar put it under one foot and start putting bodyweight on it. You can also start moving your foot on top of it to hit slightly different areas. I think it's supposed to target fascia and sinue in the sole.

[@thebigl156]

Ever notice how luge racers for the purpose of aerodynamics have the same straight toe point as ballet dancers, and you deserve promotion pay for those socks because they're awesome. Soon to be 60, last year I burnt myself out not taking recovery days between exercise, so I'm listening now and grateful.

[@hyru1224]

Ive been having pain in the arch of my feet & heel like tightness etc. Any thoughts on this? Thank you & have a wonderful day.

[@Uprighthealth]

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[@robertshipp9000]

Thanks for all you do! Im 71 yrs old and have somewhat severe Arthritis, would you still recommend these exercises for someone like myself?

[@chelseacubbage8426]

Hey, really appreciate this channel, lots of good info. Was wondering if you have any videos specifically on peroneal tendonitis, I’ve been dealing with it for about 9 months now and just standing in the kitchen makes it feel inflamed, if I go on a walk it’s really hurting. I was told I have ridged feet by a PT. Any advice out there on a situation like this?

[@reglahorton682]

Could you do video on bone on bone pain on my big toe from osteoarthritis, there are days I can't let anything even my sheets touch it. Thank you for your attention I appreciate you 🙏

[@Lolo-nh7rj]

Hey there! ! My mother has being diagnosed a morton neuroma, do you think the kind of exercises you give in the video can help? By the way thanks a lot for your channel, helped me a lot to understand my multiple painful sports and how to cure them, process still on going

[@KarenSmith-ys3sk]

Great feet exercise. I got the Barefoot shoes,they are awesome,I also got the hiking Barefoot shoes. Love them.

[@UnsaidUser]

Hi, These exercises have helped me a TON! Thank you so much. I’m able to comfortably play basketball again :) However, I have been able to “successfully” work my way up to completing all of the exercises with relative ease. Is there any type of progression we can do to make it more challenging? Thank you 🙏

[@ninnyzoo9886]

The best exercise for high arched feet. Thank you.

[@IAmGabe777]

Which one??

[@davelinkson1]

I keep getting some pain on lateral side of ankle when moved in certain position and ascending stairs,which has been rolled in the past, and the last time was over 2 years ago, also achillies gives some pain as well on the same side, am thinking it's all connected. I will give your excercises a try, thanks.

[@deborahshields729]

I was in a bad car accident 6 years ago with multiple fractures and soft tissue injuries with 28 months of physical therapy. And none of my physical therapists ever had me do any strengthening of my calf on the leg I mangled. Now that I play with my 22 month old grandson, I see that I can't skip or hop well. I will definitely start doing your calf exercises. I've been wearing minimalist shoes for quite a while and work on foot strength and flexibility. But the missing piece is Calf strength. Thank you so much for this!

[@DKFX1]

Absolutely the calf muscles are key to so much movement. Pound for pound they are the strongest muscles in the body, but remember to do those stretches before working them out, because overtraining the calf muscles can cause a very painful muscle soreness which will actually make it hard to walk, so waking up the muscle with good stretches can save you from a lot of pain, speaking from experience.

[@deborahshields729]

@@DKFX1 thanks for your thoughtful advice

[@zina6581]

You are awesome! Thank you so much!!

[@12packets]

Absolutely love this! Just what I need! Thank you Matt… super as always! 😊 (Yes my funny formed feet with old ankle fractures don’t like calf or shin raises! Big toes splay out and sit up and foot behaves all weird and turns out!!!!!) 😂 Thank you! ❤

[@starleanaholmes3506]

Whoa!!!!! I love it!

[@fionamuir7924]

Thankyou Matt, really helpful info and loved the humour 🤗😂

[@cricri2794]

Thank you

[@hazelscarlett7299]

Your a genius!

[@curiouscat3384]

advice for foot cramping - Massage it into your foot during a cramp - it will help relax it. Also just use it every day when you take your shoes off. Maybe every a.m. also before going to work with those stiff shoes on. And make sure you're getting enough magnesium in your diet. Drink electrolytes with magnesium if you do manual labor or standing on concrete all day.

[@razorwire9735]

Thanks for this! I f you want to make a video about people with kyphosis who can't even remember how to bend the lumbar spine that would be great. Everytime I think I am bending the lower back it is the upper back bending.

[@StalkingMyself420]

aahh.. that stretch feels good on my feet.. thank you 😁

[@gerryh49]

Hey buddy, just what my feet need. Working through the cramps 😅

[@awantamta]

Brilliant, as usual.

[@claudethforbin7727]

Do these help with foot neuropathy?

[@Doktracy]

The calf raises really hurt the big toe and top of my foot. My foot is very stiff and I have arthritis. Any recommendations to improve this? My foot pain is my biggest limiter in exercising. It only got better recently as I was completely nonweightbearing due to tibial plateau fracture but now that I’m weight bearing it hurts again.

[@angiedamian681]

Awesome!

[@sticksbass]

this kind of thing made my ankle stop going out in agony after a couple ankle injuries that i never saw a dr about. especially the shin raises. maybe bc i hardly ever did anything 4 my shins.

[@gogopower-c1c]

is it recommended to this everyday?

[@marthajacobo3519]

What if you have bunions, would these exercises help?

[@summerlachappaspoiledn8tiv203]

Could you do a video based on heel fat pad syndrome? I thought I had plantar fasciitis but after doing research and testing myself I found out my pain comes from my heel’s fat pad. I tried looking for videos based on the syndrome but couldn’t find anything:( my foot and big toe has become a little stiff and sore from not using my heel,not really sure on how to stretch and strengthen the foot without harming the healing process of my heels fat pad.

[@bennell9318]

Any minimialist shoes you recommend?

[@tanvieeahmaddhar9460]

Informative *

[@starleanaholmes3506]

I keep having pain on the inner side of my ankle and wrapping under the instep of my foot. I hope overtime these exercises help me with that :-)

[@tsukasamacha8530]

I’m here because I got foot cramps playing Dance Dance Revolution. 😂 Thank you I’ll try these stretches out!

[@Ball-eu1vq]

@@tsukasamacha8530 haha no way, please update us on your progress, supporting you!

[@Maria-ce8nw]

Where do you buy your thin sole shoes?

[@BBGshop7]

"Build at every length, ❤ strong when the muscles are shortened and strong when the muscles are lengthened." Good note

[@Rebelmusedesign]

What if you can’t do even sitting calf raises because you have shortened Achilles? All it does is aggravate my feet into a plantar fasciitis issue.

[@DaveJames-z2y]

How can you make ai mini computer to gesture for switch switch

[@terrydaniels9126]

Thanks my feet and bones hurt .ankle old broken bones and work

[@rosslaverdure]

The soleus joke was hilarious. I hurt mine back in 07 when I was in college. So I've known about soleus for years now. Hahaha

[@rgfxnet]

"hey buddy its been awhile" 😂

[@yara03able]

what kind of shoes you are wearing

[@Taviquenson]

Huh, why do you use those socks with toe separation? 10:37

[@lavenderliger5154]

FYI: I used my cat's cardboard scratcher as a slant board! Works great!

[@margaretpeters8354]

Raising up on my toes like that has left me with capsulitis in my foot that I don't have plantar fasciitis. It all feels hopeless at this point. I've been doing stretches and exercises for months.

[@andyhill7136]

My calves are underrated, I always want to do them, but they seem to need to be done near the end of the workout, and I often forget by then. same for forearms.

[@jenniferlopez682]

Why when I do calf rises I have certain parts that don't feel right like when I tried this my left calf barley fires and I feel a horrible almost pulling behind the knee while on the right and left the back of my ankle feels like it's about to pop

[@lauraschmuck5565]

my foot hurts when I do the calf raises. The pain is right near all the toes, on top and below. It causes severe cramping. Even if I do this sitting down, any pressure especially on my left foot causes horrible pain. I have had x-rays done but it showed nothing.

[@taliyahs1918]

"I've got a workout today...toe spreading" 😂

[@MayaSmith9]

w video ♥

[@IMH15]

High-heels are slant boards, right?

[@DaveJames-z2y]

How'd 2 today go

[@Rogelio_007]

What about bunions? I find barefoot shoes harder on my feet due to the bunions.

[@DavidRose-m8s]

Good content. I also suspect that the best thing longer term is to have no processed carbohydrates, and medications in your diet to avoid and or repair nerve cellular damage in the extremities'.

[@tarlikapatel2513]

My toes are too weak so please so me strong toes exercise

[@DaveJames-z2y]

Route stich

[@antonellamicheli1082]

When i do my toe exercises i get cramping on my toes not under my feet.

[@noonshyne]

My wife uses “yoga toes” in the evening while watching tv.

[@andyhill7136]

You always have a " I didn't know about that one"

[@user-bc9tp6tu4b]

I’ve tried on every shoe in existence only shoe that doesn’t give me fore foot pain and heel pain is my old shoes

[@gooutoffashion]

😂 1:13 !

[@profe3330]

I'm just mesmerized by your feet in those perfectly fitted toe sox. It looks like you have striped green feet - or maybe a very unusual tattoo.

[@solar_potatoe]

im limping

[@DaveJames-z2y]

Camera on phone, second phone And. For sick w others

[@solar_potatoe]

im limping and also everytime i bend my right foot’s last 4 toes up and down, it hurts badly but its a weird type of hurting. im only grade 8 and ye

[@DaveJames-z2y]

But the old heads run the TC

[@DaveJames-z2y]

Phone is all you need

[@DaveJames-z2y]

CNN . Wadley finicky

[@DaveJames-z2y]

How to attach high arch support on a ninja warriow trainer. Mexciannationalist in america.n

[@GladysAmelia]

Thanks!

[@Uprighthealth]

Big thanks to you!

[@noahbatz6006]

Thank you