The Strong Feet Guide (5 Steps to Build Your Foundation)

[@barefootstrength]

Get 1 exercise for each skill in our free email guide: bfs.fit/strong-feet-guide

[@Shane7492]

Wish I knew all this many years ago. I'm 39 and suffering from a stress fracture and a Tailor's Bunion from years of wearing very cushioned shoes that squeezed my toes and made my feet weak. I always thought I needed that, because my feet were tender, but they were tender because I never did anything to strengthen them.

[@snells-window]

Terrific video. I suggest another excellent exercise is rockhopping. Find a seawall or area where there are lots of not too rough rocks/boulders and walk across them barefoot. This will greatly help to improve foot, toe and ankle strength, and importantly balance.

[@davidlaksa]

I do that but I always see a possible miss. I’m 64-65 now. I still do it.

[@rehgina9903]

So ein Quatsch, bei hochempfindlichen Füßen geht das nicht.

[@Juice4Y0U]

I really like that in this video you show tests to see where you are so you know where to improve. I've been doing a lot of different exercises and noticed improvement but it's good to know where to focus instead of keep doing all of them without knowing wich works and which don't

[@barefootstrength]

Thanks a bunch for the feedback! That’s exactly why we created these tests. They help you pinpoint where you should focus your efforts and also serve as a handy tool to track your progress over time.

[@davidlaksa]

Funny, the test shows my toe is great and my left the pinky does well. I’m sixty five make 15% body fat, consumer scale, calipers and my partner agree. I practice barefoot sprinting and kick scooting as longs as I don’t feel pain coming on, otherwise I use more supportive or sift shoes. So every time requires a judgment call. Edit: foot size 7 E, I do not know if that matters.

[@komunikolog]

That is just awesome material! Thanks a lot! I appreciate your work!

[@exavierwilson4758]

Thanks for confirmation on the wide shoe + spacers. I have both and was doubting if that actually works. But thatnks for referencing that study!

[@katrinabillings7011]

Excellent information and exercises really well structured abdominal explained. Thank you.

[@shosha13]

Excellent content!👣 Thank you!

[@barefootstrength]

Glad you enjoyed it!

[@KasumiModa]

Exactly what I needed to hear, and right to the point! Many thanks 😂😂😂

[@terwils7492]

Thank you for all you post! You always provide a lot of great information about the feet & excellent content. What helped me a lot, in addition to the exercises & stetching, was walking in my backyard 20 minutes a day barefoot, over various terrain and ground materials, roots, rocks, gravel, bark, etc. It was painful at first, but my feet adapted quickly. Something else I realized, roots and rocks, reminded me of the foot release that many therapist and doctors recommend. TFC has a Solemate that I got recently and it is similar shape and natural feel as roots. It's helped me take my foot strengthening and mobility to another level.

[@barefootstrength]

I 100% agree - surface variation is such an important piece to foot strength development 👌 it not only challenges foot stability, but also increases sensory feedback through the feet. Our body responds through sensations

[@tinkabreytenbach-sima8218]

Brilliant advice. 🎖️

[@trejea1754]

I’ve been enjoying your content! There are no functional podiatrists near me (in the U.S.) to consult. Please address bunionettes (taylor’s bunions) or at least mention them if your guidelines apply to them too. I’m 62, female, with fallen arches, plantar fasciitis, and bunionettes which have been forming over the years even while wearing minimalist shoes that were not wide enough for the past 10 years. My feet have “grown” 2 sizes in 40 years and I don’t want them to spread out further! I want to reduce the bunionettes if possible. You’ve said to stop walking, but my work and lifestyle keep me on my feet all day, so how can I incorporate home therapy for my feet? Should I wear arch support while walking my dog and at work (on my feet constantly)? Then wear toe spacers and do foot exercises during my off times? Thanks for any suggestions.

[@nelsonwambeo6005]

Watching from Kenya! very helpful

[@kjayanthi9429]

Thanks for excellent explanation my son is having flat foot and knocked knees I hope u have solution for this also

[@Miramira-yb5rq]

Excellent video and Helpful

[@barefootstrength]

Glad it was helpful! Thanks for your feedback 🙏

[@michaelmehta9145]

For get go to the point !!! Very informative! Thanks ! What next ?

[@claudiagulias3959]

Great video! While I agree and find your content very informative, it is also important to acknowledge that individual anatomy plays an important roll. For example, some people will never be able to do a squat with full feet on the ground if the necessary bone structure/space is not there so, there are more factors to consider besides muscle weakness. Not everything will work for everyone, there's no one size fits all in terms of bodies and modifications/adaptations might be needed to work safely.

[@jeffannis7074]

Thanks!

[@barefootstrength]

You’re a legend! Thank you for the support 🙏🙏

[@armor1z]

I have high arches, and a bunion on my right foot. I can barely spread my toes on my right foot and I'll get a cramp from trying to spread them. Can't lift my big toe straight because of the bunion either. My left foot i can kind of spread, but not much. Ive practiced balancing on one foot for a long as i can remember though. My balance is terrible on my right foot because of my bunion though.

[@jaapvandenbergh7430]

Excellent

[@celiaperezdiaz3092]

Hiii vey good video! If it's possible a video fot transverse arch collapse? For metatarsalgia thank you very much 😊

[@sachithaattigadde105]

Thanks

[@anamorphicalan]

love it

[@Squirrel2021]

I had improvemrnt wirhout toe spacers but my toe deformation got seemingly obly a little bit better

[@barefootstrength]

Toe spacers could help speed up the progress. What I love about them is that they are non invasive and cheap…. So it’s a no-brainer to try.

[@aurelia8098]

Super!!! Thank You!!

[@barefootstrength]

Thank you too!

[@gunfighterdrummer]

God, I love this video.

[@Atilla-m9i]

Level 3 got cramp in arch. The health industry reminds me of environmentalism we dont have enough time in life to do all the recommended exercises. You have to ask yourself what you want to do with your time in life. You may decide to spend majority of your waking hours on environmental causes or personal health. Personally, I would prefer to spend majority of my life on personal health Physical, Mental and Spiritual.

[@tanyaivanova967]

Привет 🌞 При невропатия на ръцете какви упражнения и стягане на мускулите се правят за изграждане на мускулна маса от китката към пръстите ? Благодаря

[@TheAlcpwn]

According to my podiatrist I have high arches as well as bunions. He has me wearing orthotics souls, however, I am young and want to make sure I am not weakening my feet. Do I need orthopedic souls?

[@CLIFF_BOOTH4]

❤Your this video is very very helpful❤

[@barefootstrength]

Thank you for the encouraging feedback 🙏🙏

[@fannyandersson3330]

I dont have poor ankle mobility, I have I big butt that cant resist gravity! 😂

[@mglll9342]

LoL 😂 a big butt that cant resist gravity huh . OMG thats freaking hilarious . I wanna see it . 😅

[@m0anikola]

This is all nice, but is there a chance for change at the age of 48?

[@zutinic]

Yes!

[@ckvon9644]

Actually, 48 was when l began to change, virtually no more foot pain and no more need for insole; and wide- toe box shoes absolutely have my vote👍

[@stephanie_smith]

Absolutely yes!!

[@anitamurkes9511]

That first foot, if the posterior tibial tendon is too drawn out can probably not get better without surgery. Have now tried for two years-NOTHING helps. Do you have any tipds or know a surgeon who is expert on this ?

[@flilguy]

I wish they knew this 40 years ago.

[@barefootstrength]

Funny enough, there are some published papers over 100 years old that talk about the importance of foot health and how the wrong footwear cause issues like bunions etc. We just didn’t have the internet back then to spread this knowledge so easily.

[@evamileder2385]

Fan it is a good exercise for all ages😊

[@Circus1990]

Who is the person in the video? What sort of professional?

[@DevelopingNL]

Do you need cushion when you run fast on hard artificial surfaces? Like fast 10k runs? How much cushion?

[@MrYliYli]

I have high arches but my feet are outward I could only squat tiptoeing.

[@ShinyArjunSingh]

wow...

[@wouter.bisseling]

Hello, I (M) have size 13,5 US/48 EU and I want to buy some toe spacers, but the largest toe spacers are size 11,5+ US. I think these will be too small for me. Do you have any recommendations for men with big feet like me? Thanks!

[@seppuki1905]

Do NOT buy toe spacers. They will do good things for the feet no doubt but it's very limited. U want to correct a symptom by trying to remove that symptom with toe spacers. The real cause of the prob is that all the muscles r not trained correctly. What muscles? All leg and abdomen muscles bec our bodyweight should sink into the earth by the abdomen, iliopsoas, all adductors and tibialis posterior, which is responsible for the complete footarch. Instead of toe spacers, buy a pair of Vibram 5finger shoes! Why? Bec they space the toes exactly the same as toe spacers do AND they have a lot extra benefits. The extra weight of the shoe does influence all leg muscles and the shoes will have influece on the breath as well and therefore is good training for abdomen as well. So the shoes retrain automatically the abdomen and all leg muscles. To balance out the whole body, u can do the following: Inside the house, walk/move as slow as possible for 20min orso both feet barefoot, then put for ex. only right shoe on with left foot barefoot for 20min, then only left shoe on with right foot barefoot for 20min and finally both shoes on for 20min. Keep changing and vary as much as possible. This kind of moving will change and loosen up things inside your body, focus on only that till u feel it. Keep loosen up in the direction of gravity towards the ground. Your body is in perfect balance again when u have loosened everything inside.

[@posturalmobility]

What if my knee collapse more than foot?

[@cymraesfalch]

I am a supinator with medium ( ex- high) arches..and a moretons neuroma and bunion on one foot. Never wore high heels and pointy shoes. Ever. Why does no-one mention this 20% of us who are not pronators. ?? Any help, please ?

[@markymark9194]

Hello, I’m keen to learn about the courses but are encountering issues in the checkout window. I’ve sent messages through the website. Hope you can help with my issue. Thanks.

[@hoseokiesdimple2070]

Damn, i knew my Foundation is not good but those tests showed me its really bad haha . . . 🦶🦶

[@alichaudhary5832]

Way to completed buddy. Not required to talk so much philosophy here

[@isahattori1142]

😊

[@zuzikl.749]

👍👍👍

[@karth22]

What about socks. Socks seem to be too tight for me.

[@NgọcTrầnĐứcHoàng]

6:32 average Asians when they cant find a chair to sit on 🗿

[@vickisrome]

And if you can't tell what your feet are doing, get your feet wet and leave footprints

[@JH-zr8lo]

now I know why my kitty splays his beanies 🐱

[@HaticeUca-t8t]

Türkce cevir

[@tarathreesix9327]

It seems near impossible to properly splay short, stubby toes! 🤣

[@manuelarreola7799]

You only sale products is your mission.

[@barefootstrength]

It’s my job brother. We’ve all got to earn a living. It’s either sell online or sell at a physical practice. Either way I have to sell. I prefer online because I can help people at a larger scale, and at a reduced cost. We can have a larger impact on people’s health this way.

[@takhazel]

throw out your shoes and walk in the hard floor easy

[@imsakhaa]

I’m at level 4 in all tests 🥹🥳🥳🥳🥳

[@barefootstrength]

Excellent work!! Maybe we need to create some more advanced tests in the future 😉