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!
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!
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.
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!
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!
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.
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
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!
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!
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 .
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
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.
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.
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 )
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.
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.
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!
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
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.
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.
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.
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.
sorry, missed the bit about the bunionectomy. i know the 1st met is a bone, but it is held together with ligaments and muscle tendons. I've been told mine is elevated so was trying to understand how to plantarflex it more to give me a better tripod
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
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?
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 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 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 :)
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?
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..
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 !!
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
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?
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?
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?
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
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.
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?
francoisiswatching, if there was nothing else going on (which is a big assumption), then yes you would want to work on that. it can be dangerous to force that toe joint into a "normal" configuration though if the bunion is progressed enough. one thing to try would be to strengthen the abdctor hallucis muscle before you focus too much on this exercise in this video. to do that, simply raise and spread your toes for a couple of seconds, relax, repeat. do this a lot.
Eric Johnson my leg is shot by bullet yeasted and the bullet is still in my leg my leg have to much pain no problem but I can't move my foot fingers what I do
This is a great service to people like me who have this weakness and had no idea how to address it.
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.
this dudes arches are unreal!!!
R W my arches are even a bit higher than this man's and I've played sports fine all my life
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!
Ihave high arch too. But his is higher.
I was thinking the same. I watch this as I massage my flat dogs
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!
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!
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.
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 !
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!
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!
Amanda Cindy Rose You mean curl upwards as in the "banana shape" how he calls it?
mine does. used to be laughed at in middle school. I'll definitely try this!
Yes, exactly.
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.
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
This is an amazing idea I'm going to try this ASAP. As someone that does Capoeira, I need this!
Another fascinating video on the foot, thank you.
My mind is blown and my arch is on fire
Thank you. Very intelligent video. Will apply tomorrow
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!
I think that was clever
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!
One of the most amazing videos I have seen. This is really useful. Thank you for uploading 🙏🏼
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 .
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
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 💃🏼
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!
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!
Great lesson. I can’t extend my hallucis back, or up at all. But I can push down with is a little
This is terrific, thank you. This is so important for ballet dancers too and i will share this with my clients and students.
Very clever and isolating and forcing action.
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.
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
So excited to find these guys!
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.
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 )
What is the practice regimen, please? How mangy times per say, reps, etc? Thank you so much!
Thank you I've been trying to learn my big toe and this has been very helpful!
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.
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.
I'm really excited to watch these videos!
Wow I really needed this!!! Thank you!!
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.
Callicles soixante quinze fgj
Fh
Dgfznu
Rfg
Congrats
Can you send the link the first part of this video? Ty!
Thank you much. Just what I was looking for to fix my foot problems
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!
is there a type of orthotic that could also help? like toe spacers or something
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
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.
How do you strengthen the arch of the 5th metatarsal?
Please help me with how long I have to do this? I mean, repetitions and sets?
I Never Thought my toe(s) could actually Move this way 😵. I gonna put this into Practice.
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.
Wow 😳 How can I better anker the lateral tripod? Any suggestions?
So will my big toe always stay curved at the tip?
GREAT drill!! Now to go find some theraband to try it out on myself!
Kate Galliett I found engineering ribbon to be effective.
My big toe paralyzed downward after a total hip replacement can't take it up
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.
Is there a research paper published on this exercise?
You guys are awesome. Wish I could make a direct mental download from your brains.
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.
Is there a name/term for the big toe curling up like that?
Thank you so much!!!! Will try and update!
Excellent video!
sorry, missed the bit about the bunionectomy. i know the 1st met is a bone, but it is held together with ligaments and muscle tendons. I've been told mine is elevated so was trying to understand how to plantarflex it more to give me a better tripod
How is ur arch so strong
absolutley amazing! I never knew my flat foot could do this and it helps so much
Will this help with having flat feet?
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
how the fuck do you guys not have a million subs. fucking amazing. thank you
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?
This is the equivelent of rubbing your stomach and patting your head at the same time . My brain!!!
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!
+Christina Adams And how did it go ? Hope ur happy with the results !
+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.
Do you think it is actually possible to restore fallen arches? My left arch has become lazy because of wearing arch supports.
+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 :)
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?
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
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..
Great idea, thank you!
Can I use this for the other toes also? I have problems raising any of these toes in this bent fashion
awesome video
Very Helpful!!
Hi there,
How often and for how long per session should I do this exercise please?
Many thanks.
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 !!
Thank you
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
I can cross my big toe over my other toe. Helps to keep the big toe flexible
Who's foot is that?!
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?
I have a callus on the top of my foot at the first MJ. Is this same exercise appropriate?
Where can one find the full proogram/ Thanks!
Thank you! So helpful!
Thank you great video.
Would this work for the 3 smaller toes?
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?
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?
can that work for people with flat feet
have you any good execise helposti metatarsalgia?
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
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.
Great video and explanation thanks
so is it best flat feet exercise? Anyone fix with this?
THis is brilliant. Thank you.
معلومات قيمه احسنت👏🏻👏🏻👏🏻
...that cgi intro gait model is one of the sexiest artificially generated things I’ve ever seen!
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?
great vid
francoisiswatching, if there was nothing else going on (which is a big assumption), then yes you would want to work on that. it can be dangerous to force that toe joint into a "normal" configuration though if the bunion is progressed enough.
one thing to try would be to strengthen the abdctor hallucis muscle before you focus too much on this exercise in this video. to do that, simply raise and spread your toes for a couple of seconds, relax, repeat. do this a lot.
Eric Johnson my leg is shot by bullet yeasted and the bullet is still in my leg my leg have to much pain no problem but I can't move my foot fingers what I do
Question, my foot will just go up and it just annoys me and I can’t sleep
I had the same problem. Shift your weight onto the ball of the foot and that will cause it to anchor when you try to raise the toe.
Thanks for sharing. is this safe to do if one has bunions? the tripod stance should be for feet with bunions too?
Very nice
ARCH GOALSSSS OMFG