Minimalist Shoes: Necessary, or Should You Just Train Your Feet and Ankles?

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If you’ve been wearing shoes for any period of time, you likely have some limitations in terms of flexibility and general range of motion. In this short video, Ryan takes you through a quick exercise to help you improve the flexibility of your ankles and toes.
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Mmmmm Feet:
(0:00) - Damn, Ryan has a lot of shoes
(0:15) - Ryan's favorite shoes
(0:29) - This is more important than any specific style of shoe
(0:56) - Foot mobility exercise combo to build strength and flexibility
(6:00) - What to consider while training this movement combo
Check out the podcast: gmb.io/podcast/
Subscribe to our channel: kzbin.info...
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More ways to keep in touch:
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Twitter: / gmbfit
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

[@BadassButterfly]

Thank you for this video. I had been suffering with plantar fasciitis and after doing this exercise ONE TIME, it totally disappeared. HALLELUJAH!

[@gmbfit]

Amazing - so happy it worked!

[@sna3934]

What I like is how Ryan encourages getting that mind muscle connection and understanding ones own body.

[@tracytracyb8620]

This is amazing. The tightness in my one leg has gone. Thanks Ryan

[@lisabattig1304]

love love love!!! I broke my left foot (5th metatarsal) about 2 years ago and I've been working hard to improve my foot, toe and ankle flexibility and strength so it never happens again. This feels SO great. It's challenging but doable and will be an excellent addition to the program. Thanks Ryan!

[@gmbfit]

So happy it feels good. Stick with it! Consistency pays off :)

[@mfawls9624]

56 yrs old, started playing soccer on turf instead of natural grass. Thought I had hurt my foot from the pounding and lack of cushioning in shoes. Have finally (almost a year of ache/pain) realized it is all emanating from ankle not the foot itself. I continue to play but can't play at top of my game. I hate stretching per se, but this is active and looks like it will cover a lot of range so I think I can incorporate it into a strength workout at least a couple times a week. Thanks for the information, the rest is up to me I guess!

[@gmbfit]

Try it out and take it slow. Just be consistent if you want to see improvement.

[@Greg_Chock]

Surprised myself by being able to do the duck walk without hands, but definitely feel the muscles working more when slowing it down. If it's anything like my calf/foot exercises, I'm going to be waking up with foot cramps in the early morning. 😅

[@gmbfit]

Don't do too much too soon. Gradually ramp it up, and most importantly, stick with it!

[@JohnMoseley]

This is a great movement, but I wouldn't be without my barefoots, for many reasons really, but adequate toe space is the main one. It's crazy to me that most ordinary shoes are basically designed to deform the toes. Since I started wearing barefoots, with a bit of massage between the metatarsals, I've got rid of foot _and_ knee pains that were becoming chronic. A doctor actually told me the knee pain would be with me for life. Ha. I have wide feet and even some barefoot brands, e.g. vivo and merrells, don't do the job. Softstar are good but expensive. Freets are better and very affordable. I've never owned a better pair of shoes.

[@judelupuliak9403]

Thank you for these excellent exercises.

[@ryanhurst3068]

Thanks for watching. :)

[@melchoraslez1689]

Good video!!

[@ryanhurst3068]

Thanks

[@dylankaplon]

Thank you for this content. I have been desiring to slow down and work on more specific movements. I am on my feet 8 to 10 hours a day and super excited to see how this helps. Guessing it's going to be a game changer!

[@ryanhurst3068]

Give it a try and lemme know how it goes!

[@gmbfit]

Also need to get a nice chair and ottoman for the end of the day... :)

[@hanwhiteoak1256]

I gave up shoes in 2017. My mobility is still terrible (can't bend knee at all without lifting heel) but I can comfortably run 50mpw now I'm doing it unshod. I used to get a lot of arch pain in shoes.

[@gmbfit]

Well, this can help wth the mobility - it takes work!

[@haroldquesnel8275]

An excellent bit of physical pedagogy (as usual!). Gotta put in for your Moebius program soon.

[@ryanhurst3068]

Thanks and cheers!

[@chiara.75]

Thanks Ryan 🙏 very helpful tips and explications 🦶🏻🤓

[@ryanhurst3068]

Thank you for always watching!

[@chiara.75]

@@ryanhurst3068 it's a real pleasure... so informative and your voice is therapeutic for my Soul 💜

[@atolliver91]

I do use 5fingers , I walk six miles do a few ring exercises... I have elements ... I have bought a book in gymnastics ,to get deeper mean to what I’m doing ...and will soon have those stands so I can keep things going through winter ... the goal is balance...more than looks or strength...

[@ryanhurst3068]

Sounds like you’ve found that good balance for yourself! Great to hear this.

[@barbarapostman3448]

Thank you for this great video - a lot to work on. I have to use my hands quite a bit. My left knee hurts (just a little) when I do this, but it may be because I tweaked somewhat recently - I get twinges in that knee on and off doing many exercises. Is there a particular adjustment to make it easier on the knee, or just proceed slowly?

[@ryanhurst3068]

Adjustment would be using hands more, standing up a bit more, or even not doing it yet and instead work on improving your knee issue. Here’s something that might help with that. gmb.io/knee-health/

[@barbarapostman3448]

@@ryanhurst3068 Thanks so much for your reply!

[@TheDonlukas]

These movements give me a lot of FEETback

[@melchoraslez1689]

Somebody give this man an award !

[@ryanhurst3068]

Slow clap. Nicely done. :)

[@Word_Wise_Woman]

😂🤣😂🤣 Good one

[@ann_andrew06]

Thank for the video Ryan! I liked this review about the shoes you use. I wear all kinds of shoes, but I almost always use flip flops because I feel comfortable. Also when I do stretching exercises, yoga or pilates because it's more practical. So I would like to know more tips about this footwear and what are the most comfortable type of flip flops you wear or some comparison of models.

[@gmbfit]

I don't have a flip flop collection. I teach exercise.

[@regulatefitness]

Great exercises! Is it just me or does Ryan sound a bit like Nicolas Cage in this vid?

[@ryanhurst3068]

:)

[@joelwallenius2877]

GMB mvp. Have you ever had a client whose big toe joints were restricted skeletally? I feel like I've tried everything but right big toe just won't budge, it just hurts if I push it. Left one bends to 90 deg as it should no problem.

[@gmbfit]

Hey man, ah tricky to say what's going on there. If there's a lot of pain, we'd suggest getting it looked at by doc or a physical therapist. That's your best bet. Hope it gets better soon!

[@DanielDavis042]

Very good video Ryan, the truth is that the vivobarefoot for me have been a great discovery for running and training, and the rest of the time I'm a fan of wearing flip flops, even for stretching or doing yoga. What shoes do you wear most of the time? I would like to know if at some point you acquire some new footwear or even something new, if you could share it in a short film or story.

[@gmbfit]

Thanks. Probably not gonna do a new video every time I get new shoes though ;)

[@agoddesstouch4910]

I’m going to try this my core is weak right now also my hips and knee. I had an injury to my ankle 6 yrs ago and it didn’t heal right. I’m trying to build strength in all those areas. Do you have any other tips for me?

[@gmbfit]

I have several hundred videos with lots of tips. Go to our channel and check the top videos for hip mobility and anything that seems relevant. The only other tip is this: you have to practice consistently for weeks, at least, to see improvement. But it's worth it.

[@lucabianchini7036]

Can this exercise help to learn the deep squat position?

[@gmbfit]

yes

[@lucabianchini7036]

@@gmbfit thanks

[@rainere130]

Hey Ryan, you should check out nimble toes by joe nimble. They have pretty good functional footwear developed together with Lee Saxby. 👌

[@ryanhurst3068]

Thanks. Will do.

[@stephenj8590]

Is this a daily exercise or better after a run?

[@gmbfit]

Try it both ways and see how it feels for you

[@yorkshireplumbing]

I have hallux limitus in both of my great toe knuckles... the doc and podiatrist have basically told me they don't know what the cause is, but offered me surgery and orthotics respectively - I opted for orthotics and have been using for the last 3 years . Do you know if there is any hope of correcting this with these types of exercises?

[@sphysio1148]

You should give it a try. But keep in mind that it could take a really long time before you see the first results. Discipline is the key to major changes.

[@ryanhurst3068]

If your doc gave you the OK to do these kinds of moves I say go for it and see how it works out for you over time.

[@gmbfit]

You lose nothing by assuming you can improve. Some obstacles are worse than others, but very few are completely, permanently insurmountable. And even if you never 100% fix it, any improvement is improvement. I say stick with it.

[@mrmunson5423]

Ryan - I cant believe you guys did this video a day after I started considering whether I should buy minimalist shoes. p.s I am a duck walk expert since embarking on the gmb programs in 2016.

[@ryanhurst3068]

I was standing outside your window watching you, saw your awesome duck walks, then heard you talking to yourself about getting new shoes. ;)

[@mrmunson5423]

Ryan Hurst haha, I thought that was you 😀 honestly you guys have just changed my life, helped me to overcome injury and I just love movement that is not done by the conventional gym goer. Thank you, I hope to meet you guys one day and would love to make a workshop in the UK. I’ll post my duck walk on here some day. I’m buying the shoes when I get paid 😀

[@ryanhurst3068]

@@mrmunson5423 Thank YOU so much for continuing to hang out with us for all these years. And yes, hopefully we can all meet up over there soonish! Cheers.

[@dragonhart1342]

Anyone else trying to figure out how he gets his heels to his butt like that? Is that hip flexor mobility?

[@ryanhurst3068]

When I sit back? Quad and ankle flexibility work will do you well.

[@dragonhart1342]

@@ryanhurst3068 yeah, my ankle seems to be fine but even when I'm crouching on my toes, my heels can't touch my butt. thanks! i'll work on that

[@gmbfit]

You can see the hip mobility and modified hip mobility routines for some stretches on that hip flexor area

[@prdiludi4432]

Damn bunion :(

[@user-nt2pe1yy2u]

Can he even Asian squat?

[@HumphreyChou96]

Yes he definitely can, look up GMB's deep squat videos

[@satchutset1]

Couldn't not stop watching to between his legs😅