Thank you Dr. Splichal! I've been following you for several years ever since I heard you speak at Perform Better in RI. Thank you for being so generous in the fitness/rehab field.
thank you so much, i'm a runner and i was trying to find some useful feet exercise to improve my running gait, cause several studies done support the intrinsic foot exercise theory. Your explanation is the best I've found so far. THANKSSS
Fantastic! Thank you. Am soooo glad I found this video! Brava! I love people that are debunking all the misguided info out there. The yoga world needs to stop talking about pressing down on the big toe ball mounts.
two cues: she told it in another video 1.Try to pull the front and back of pelvis closer. also the sides towards each other 2. Try to control your urination and bowel movements
Thank you so much Dr. Emily!! All your youtube content has been super helpful, I've been using it to successfully regain function of my feet. This is just the cue I needed. I feel completed connected to the ground and a perfectly balanced tension up the whole body!
Well, that was fascinating! As a yogi and massage therapist, I have always been highly respectful and aware of my feet--the foot, in general. But this information was more advanced than I have ever explored; I was intrigued. I also marveled at the concept of the "domes" of the body: I don't think I have heard them referred to in that way. To include the upper palate with the arch, pelvic floor, and diaphragm brought me full circle to the meditation and breathing techniques around which my yoga practice is centered. Thanks for an exceptional tutorial and explanation: Hail the foot!
This is very good. I would love to see a video of you showing more of you doing the short foot exercise. Do you know anyone who has demonstrated this properly in their videos?
Thank you so much for this video. I’ve been having issues with my right foot for so long and had the hardest time pinpointing exactly what was causing it. Used to be a big flip flop wearer and a couple summers ago started having aches and pains all throughout my legs and lower back. Never could have imagined the feet playing such a huge roll in all that. 😂 the first met tip was really helpful as well as I have definitely seen other videos say to push through it as well! Thanks again!
Hi Dr Splichal, great video, I fractured my anterior malleolus, climbing, 13yrs ago, and, at the same time developed an osteochodrial defect of my talar dome. After 2 attempts at microfracture, my ankle/midfoot is fairly stiff. I cannot initiate short foot, at all, the closest i can get is by trying to roll my lateral malleolus outwards, is this the best way to get started on strengthening my foot and medial longitudinal arch ( which was pretty low to start with)? Thanks!
I think I'm still a little confused. I want to avoid clenching my toes where they are curled and rounded, but pressing the tops into the floor is is different yes? no curvature. thank you
is there any excercise that will improve / assist the realignment of the ligaments / tendons that hold the sesamoid bones if your hallux valgus is pronating? This to me suggests the inner sesamoid has got out of alignment? I think my bunion tendency is mild. I am wearing toe socks and using correct toes.
Thanks Dr. Splichal, that was a pretty detailed lecture on one small but critical aspect of the exercise. Instead of pushing the first ray down, as form of 'cue'ing' the patient, would it be better to cue them to instead to imagine sliding the first-ray back to mimic the reverse windlass effect while bending forward from the lower back? Would you be inclined in future videos to do a detailed breakdown on other aspects of the shortfoot exercise specifically the one that engages the pelvic floor and diaphragm with the breath cycle, possible cues etc; definitely more complex than the this video but even more critical to get right.
In your videos you keep saying core referring to the pelvic floor, however the way I understand it is that the transverse abdominis stabalizes the lower back releasing the hip flexor complex and holds the pelvis in neutral. I want integrate short foot into my program but I'm confused.
Yeah...rocking it sister, thats quite entertaining because it increases the potency of the rockers of the foot, ( and maximises my sesamoid action). Ties in nicely with the pelvic floor engagement and efficiency that inhibits and prevents urinary incontinence that I learnt from robert Shleip, But it's a small world and you all inspire each other I'm sure. Love the passion there I can only imagine you have to battle with a million Egoes that put there foot in it. Peace Adam
When I jump rope barefoot I can angle my foot to land on either the first tarsel ball or the other tarsels. It definitely feels more bruisy to land on first T. Does that actually mean I am risking injury when jumping rope barefoot?
I do this then i get a horrendous pain shoot through the back of my inside ankle bone. I rest for a few months until there is no longer pain and soon as i try this i cant bear any weight. Any ideas what this is?
ahhhh i had been driving it down down down! trying to 'fix' the arch. this makes so much more sense, thank you! HOOK WITH THE TOE, PROPEL FORWARD! YAHOOOOOO!!
watched her video from 7 yrs ago she specifically states to push your 1st metatarsal big toe into the ground now she says you can seriously injure ur cessoid bones doing the short foot that way unfortunately.i guess she has amended the exercise at this point i think she is very knowledgeable and glad for the new info but kind of put back because if she was teaching the wrong way for so long many may have been injured i guess i just have to have faith and cross reference
Are you pressing medial tuberosity of heel down? Is tip of the toes the most distal tip of the DIP or the pad/underneath side of the dip? Great job, thanks
That was amazing and your personal confidence as well - I am transitioning from traditionally arch supported feet to barefoot jogging etc. and I am well on my way - a couple of weeks and I still have some soreness in the arches but it gets less as time goes by - I am trying to do the short foot , golf balls , flexing both ways etc. BUT wouldn't be enough to just transition a little less arch support and a little more barefoot ( minimalist shoes ) over whatever time is necessary and trust the body's wisdom to make the adjustments without too much concern about all the extra prep ? I am doing niko niko slow jogging with forefoot strikes and short strides.
@@bodhisattva4eva I am fully comfortable in my zero-drop shoes but since I am usually on hard surfaces I will probably never get to barefoot running - depends on the opportunities of the surfaces - Thank you for asking.
@@bodhisattva4eva interestingly I had plantar fasciitis a month or 2 ago - I had heard that recovery is very long but after regular stretching the calves after running it went away in less than 2 weeks and hasn't been back.
Is there any benefit for the exercise to be performed on an incline/decline angle? Any benefit to having the feet, beside from parallel, at 15, 30, 45 degrees?
Exactly!!! This is the secret of power... I played baseball as a kid with terrible posture and I use to do these what called tricks to get massive power... Basically what you noted in your short foot drill along with what you noted with our pelvis and breath.... This is the secret to hitting a ball 1000 feet... Seriously... and baseball people don’t take it seriously and give our kids the worse instructions.... At any rate, I love this drill but do you have any others that connect our foot with the deep front line... Thanks and your work is greatly appreciated... And if anyone is reading this... please take this video as serious as possible... it’s the secret to generating real power in any sports and especially baseball... ~DM
Once you understand PRI gate plus fascia tensioning and this it all starts clicking in especially when you walk the correct way for the first time boom All the knowledge become simple to understand.
I was told to do short foot exercises. I was given your video as part of my plantar fasciitis treatment. I believe it is helping but I have started to have episodes of sharp burning in my heal since beginning this therapy. Any suggestions?
Hi thank you. My toes are clenching as if I am a bird holding on to a branch... Do you have any recommendations if I try short foot because my toes are clenched I think about after a long gating the toes? I am 57 My right ankle was torn badly in high school I never got the care that I needed I've had two knee surgeries and that Leka and I find my peroneal's are ripping the lateral leg compartment as grips. My VMO same leg weaker... I have pretty high arches -- I don't want sesmoid-itis.... thanks for your insights. For an uncaring unethical MD youtube Google Dr Fagelman assault. It's a 36 second TH-cam on how not to treat a patient. I was another doctors dermatologist I had a cyst removed by my MD I ended up with my patient rights being violated and my body and the woman who does a running punched my head he has her training people I consider the video a training video. She wasn't fired or arrested the NYPD New York City and SoHo 1st Precinct joined in committing crimes...
I have hypermobility and of course some pronation. 1) When I push the tip of my toes down my second and third toes make a dent like 5mm below the nail. That part is down but the rest of the toe is up it doesn't follow down so it looks like a little stair. I don't think a repeated and unnatural movement of that phalanx joint is a good thing. 2) I have done a 12 week exercise program with a lot of one legged stabilization exercises progressing with elastic bands to increase the difficulty but all my lower leg and foot muscles burn and stay in a hardened state and I don't see much of and improvement in my arch and rotational chain to prevent the tendency for the pelvis to twist and to fall anteriorly. Why do you think that is? I'm about your size so weight is not an issue.
Please help me!!! I have extremely flat feet and I am trying to do this exercise but always not sure if I am doing this properly! My toes are very long and bendy and everytime I try to press the tips of my toes into the floor, my toes just lock in the middle and bend (only way I can describe it) I don't feel much happening under my foot, am I meant to? I stretch my calves and archillies everyday as well as do toe tapping and the pen u der the foot one. Thank you so much.
Thanks Dr! Do you recommend short foot exercises (with the exhalations and engaging all “domes”) beginning at 90 degrees ( holding for about 6 secs.) and then traveling the foot away from the body after each repetition or keeping the foot at a 90 degree angle with the leg? Thank you in advance!
My foot does not arch like hers when I put the toes into ground. I have claw toes and the first meta does not lift. Anyone else? Anyone know how to find a podiatrist who teaches this?
Great videos. Is there any benefit to do short foot on orthopedics out of shoe/ in shoe as well as barefoot? My reason is that with orthopedics helping your foot approach a "normal arch" , doing short foot will help with activation of the end range of the intrinsic muscles.
Hey Emily, I'm currently doing heel raises daily for my insertional Achilles tendinitis. Since heel raises put a lot of pressure on the first metatarsal head, do you think that heel raises could cause sesamoiditis?
But the peronaeus will only shift the metatarsal at 90° dorsi flexion of D1, prior to that he is still pushing caudal / into the ground. In case your not specifically pushing on your cuneiforme 1-3 I guess you won't have any problems with sesamoiditis :) Maybe we should take more care of our kneeposition so we don't in-/evert. And what's happening to your tripod anyway, missing one "pod"? Either way I love your videos !
Whoa! This is awesome. I stumbled into this movement & was floored by the amount of torque generated in my hips & core. I didn't even how to activate this energy but I'm learning. The video makes so much sense. It's a little above my understanding, as of now, but thank you for this informative video. It sounds like you're explaining Kung Fu, 😂
Very interesting, off to start the "Barefoot Training Specialist® Level 1 Certification" have been doing barefoot stuff myself for a few years now. #CPD #softtissuetherapy
As far as i know the Peroneus longus inserts to the medial cuniform, and the BASE of the first metatarsal NOT the head. It`s going to be really hard to push that down...🤭
I think the peroneus longus eversion action is lifting the medial arch and the base of 1st met leaving the head of the met pressed to the floor. I'm imagining a 1st met plantarflexion where the base is lifted up and the head is pressed down.
This one of the least helpful videos I have seen. So many anatomical terminology and not showing which part of the body/foot they are relating to, not being able to see the picture because it is out of focus and out of frame.
Thank you Dr. Splichal! I've been following you for several years ever since I heard you speak at Perform Better in RI. Thank you for being so generous in the fitness/rehab field.
thank you so much, i'm a runner and i was trying to find some useful feet exercise to improve my running gait, cause several studies done support the intrinsic foot exercise theory. Your explanation is the best I've found so far. THANKSSS
Thank you Dr. Emily for make this very clear. I was doing this completely wrong.
Fantastic! Thank you. Am soooo glad I found this video! Brava! I love people that are debunking all the misguided info out there. The yoga world needs to stop talking about pressing down on the big toe ball mounts.
Thank you so much for clarifying short foot. I saw a video on how to do it and I wanted some more information about it. This was very helpful!
Love your Anges Cecile in the background!
Talkative. Demonstration starts at 4:37.
I wonder if this was the last comment because the algorithms read it as too critical. Hmmmmm
Oh my. Time to reverse my year long mistakes of pushing it down 😂 thank you for this video
Second time I’ve watched this video. Extremely helpful. Thank you.
Dr. Emily your knowledge and way . you explain is great...
Can you show us the entire movement? What you mean by pull up the pelvic floor during short foot? I
two cues: she told it in another video
1.Try to pull the front and back of pelvis closer. also the sides towards each other
2. Try to control your urination and bowel movements
Thank you so much Dr. Emily!! All your youtube content has been super helpful, I've been using it to successfully regain function of my feet. This is just the cue I needed. I feel completed connected to the ground and a perfectly balanced tension up the whole body!
感謝Emily醫師的教學! 我覺得這個訓練真的很好! 把核心與短足運動串聯在一起，配合呼吸一起練習，這讓我更專注，也找回自己的覺知。
Well, that was fascinating! As a yogi and massage therapist, I have always been highly respectful and aware of my feet--the foot, in general. But this information was more advanced than I have ever explored; I was intrigued. I also marveled at the concept of the "domes" of the body: I don't think I have heard them referred to in that way. To include the upper palate with the arch, pelvic floor, and diaphragm brought me full circle to the meditation and breathing techniques around which my yoga practice is centered. Thanks for an exceptional tutorial and explanation: Hail the foot!
do you give "happy ending" at the massage therapist? asking for everyone on youttube lol
Agreed 100000%
This is very good. I would love to see a video of you showing more of you doing the short foot exercise. Do you know anyone who has demonstrated this properly in their videos?
When you hold up the screen the text is in mirror image and can’t be read.
Thank you so much for this video. I’ve been having issues with my right foot for so long and had the hardest time pinpointing exactly what was causing it. Used to be a big flip flop wearer and a couple summers ago started having aches and pains all throughout my legs and lower back. Never could have imagined the feet playing such a huge roll in all that. 😂 the first met tip was really helpful as well as I have definitely seen other videos say to push through it as well! Thanks again!
Hi Dr Splichal, great video,
I fractured my anterior malleolus, climbing, 13yrs ago, and, at the same time developed an osteochodrial defect of my talar dome. After 2 attempts at microfracture, my ankle/midfoot is fairly stiff. I cannot initiate short foot, at all, the closest i can get is by trying to roll my lateral malleolus outwards, is this the best way to get started on strengthening my foot and medial longitudinal arch ( which was pretty low to start with)? Thanks!
I think I'm still a little confused. I want to avoid clenching my toes where they are curled and rounded, but pressing the tops into the floor is is different yes? no curvature. thank you
really impressive explanation to this topic. Thx a lot!
This is so insanely helpful!!!!!
is there any excercise that will improve / assist the realignment of the ligaments / tendons that hold the sesamoid bones if your hallux valgus is pronating? This to me suggests the inner sesamoid has got out of alignment? I think my bunion tendency is mild. I am wearing toe socks and using correct toes.
Thanks Dr. Splichal, that was a pretty detailed lecture on one small but critical aspect of the exercise. Instead of pushing the first ray down, as form of 'cue'ing' the patient, would it be better to cue them to instead to imagine sliding the first-ray back to mimic the reverse windlass effect while bending forward from the lower back?
Would you be inclined in future videos to do a detailed breakdown on other aspects of the shortfoot exercise specifically the one that engages the pelvic floor and diaphragm with the breath cycle, possible cues etc; definitely more complex than the this video but even more critical to get right.
So enlightening! Thank youuu! Mostly the concept about "back and away from the body"
Does short foot exercise help planter fasciitis?
Great knowledge and presentation. Do y’all do tele med type assessments? So few folks in medical community get how bunions and gluts might be related.
Thank you very much. These are some of the questions that I have been asking myself lately.
In your videos you keep saying core referring to the pelvic floor, however the way I understand it is that the transverse abdominis stabalizes the lower back releasing the hip flexor complex and holds the pelvis in neutral. I want integrate short foot into my program but I'm confused.
Is there a danger of pushing too hard into the big toe in a seated calf raised in that you are pushing the sesamoids as well?
Thank you Dr Emily !
Yeah...rocking it sister, thats quite entertaining because it increases the potency of the rockers of the foot, ( and maximises my sesamoid action). Ties in nicely with the pelvic floor engagement and efficiency that inhibits and prevents urinary
incontinence that I learnt from robert Shleip,
But it's a small world and you all inspire each other I'm sure. Love the passion there I can only imagine you have to battle with a million
Egoes that put there foot in it.
Peace Adam
this is really good !!
Thank you so much for this!!! Wonderful information 👊🏽👊🏽👊🏽
5:05 to skip to demonstration
When I jump rope barefoot I can angle my foot to land on either the first tarsel ball or the other tarsels. It definitely feels more bruisy to land on first T. Does that actually mean I am risking injury when jumping rope barefoot?
I do this then i get a horrendous pain shoot through the back of my inside ankle bone. I rest for a few months until there is no longer pain and soon as i try this i cant bear any weight. Any ideas what this is?
ahhhh i had been driving it down down down! trying to 'fix' the arch. this makes so much more sense, thank you!
HOOK WITH THE TOE, PROPEL FORWARD! YAHOOOOOO!!
this is exactly whst i need. Thank you Dr
watched her video from 7 yrs ago she specifically states to push your 1st metatarsal big toe into the ground now she says you can seriously injure ur cessoid bones doing the short foot that way unfortunately.i guess she has amended the exercise at this point i think she is very knowledgeable and glad for the new info but kind of put back because if she was teaching the wrong way for so long many may have been injured i guess i just have to have faith and cross reference
so what do you think push 1st mtp or big toe?
so pushing tip of big toe including 1st mtp joint or separately, just big toe only ?
Are you pressing medial tuberosity of heel down? Is tip of the toes the most distal tip of the DIP or the pad/underneath side of the dip? Great job, thanks
That was amazing and your personal confidence as well - I am transitioning from traditionally arch supported feet to barefoot jogging etc. and I am well on my way - a couple of weeks and I still have some soreness in the arches but it gets less as time goes by - I am trying to do the short foot , golf balls , flexing both ways etc. BUT wouldn't be enough to just transition a little less arch support and a little more barefoot ( minimalist shoes ) over whatever time is necessary and trust the body's wisdom to make the adjustments without too much concern about all the extra prep ? I am doing niko niko slow jogging with forefoot strikes and short strides.
The Tony Tamer, how is your journey going so far in this transition?
@@bodhisattva4eva I am fully comfortable in my zero-drop shoes but since I am usually on hard surfaces I will probably never get to barefoot running - depends on the opportunities of the surfaces - Thank you for asking.
@@bodhisattva4eva interestingly I had plantar fasciitis a month or 2 ago - I had heard that recovery is very long but after regular stretching the calves after running it went away in less than 2 weeks and hasn't been back.
Is there any benefit for the exercise to be performed on an incline/decline angle? Any benefit to having the feet, beside from parallel, at 15, 30, 45 degrees?
Exactly!!! This is the secret of power... I played baseball as a kid with terrible posture and I use to do these what called tricks to get massive power... Basically what you noted in your short foot drill along with what you noted with our pelvis and breath.... This is the secret to hitting a ball 1000 feet... Seriously... and baseball people don’t take it seriously and give our kids the worse instructions....
At any rate, I love this drill but do you have any others that connect our foot with the deep front line...
Thanks and your work is greatly appreciated...
And if anyone is reading this... please take this video as serious as possible... it’s the secret to generating real power in any sports and especially baseball...
~DM
how do you do that drill, same as she does?
This is so complicated. Just cut off my legs and give me robotic ones already.
Once you understand PRI gate plus fascia tensioning and this it all starts clicking in especially when you walk the correct way for the first time boom All the knowledge become simple to understand.
Awesome video. Thank you
I was told to do short foot exercises. I was given your video as part of my plantar fasciitis treatment. I believe it is helping but I have started to have episodes of sharp burning in my heal since beginning this therapy. Any suggestions?
Hi thank you. My toes are clenching as if I am a bird holding on to a branch...
Do you have any recommendations if I try short foot because my toes are clenched I think about after a long gating the toes? I am 57 My right ankle was torn badly in high school I never got the care that I needed I've had two knee surgeries and that Leka and I find my peroneal's are ripping the lateral leg compartment as grips. My VMO same leg weaker...
I have pretty high arches -- I don't want sesmoid-itis.... thanks for your insights.
For an uncaring unethical MD youtube Google Dr Fagelman assault. It's a 36 second TH-cam on how not to treat a patient. I was another doctors dermatologist I had a cyst removed by my MD I ended up with my patient rights being violated and my body and the woman who does a running punched my head he has her training people I consider the video a training video. She wasn't fired or arrested the NYPD New York City and SoHo 1st Precinct joined in committing crimes...
I have hypermobility and of course some pronation. 1) When I push the tip of my toes down my second and third toes make a dent like 5mm below the nail. That part is down but the rest of the toe is up it doesn't follow down so it looks like a little stair. I don't think a repeated and unnatural movement of that phalanx joint is a good thing. 2) I have done a 12 week exercise program with a lot of one legged stabilization exercises progressing with elastic bands to increase the difficulty but all my lower leg and foot muscles burn and stay in a hardened state and I don't see much of and improvement in my arch and rotational chain to prevent the tendency for the pelvis to twist and to fall anteriorly. Why do you think that is? I'm about your size so weight is not an issue.
Pls how to reverse overpronation.
Please help me!!! I have extremely flat feet and I am trying to do this exercise but always not sure if I am doing this properly! My toes are very long and bendy and everytime I try to press the tips of my toes into the floor, my toes just lock in the middle and bend (only way I can describe it) I don't feel much happening under my foot, am I meant to? I stretch my calves and archillies everyday as well as do toe tapping and the pen u der the foot one. Thank you so much.
Thanks Dr! Do you recommend short foot exercises (with the exhalations and engaging all “domes”) beginning at 90 degrees ( holding for about 6 secs.) and then traveling the foot away from the body after each repetition or keeping the foot at a 90 degree angle with the leg? Thank you in advance!
THANK YOU!! Could not agree more!!
How do I google that picture on your MacBook?
google 'deep front line'
My foot does not arch like hers when I put the toes into ground. I have claw toes and the first meta does not lift. Anyone else? Anyone know how to find a podiatrist who teaches this?
Great videos. Is there any benefit to do short foot on orthopedics out of shoe/ in shoe as well as barefoot? My reason is that with orthopedics helping your foot approach a "normal arch" , doing short foot will help with activation of the end range of the intrinsic muscles.
Thank you
Hey Emily, I'm currently doing heel raises daily for my insertional Achilles tendinitis. Since heel raises put a lot of pressure on the first metatarsal head, do you think that heel raises could cause sesamoiditis?
But the peronaeus will only shift the metatarsal at 90° dorsi flexion of D1, prior to that he is still pushing caudal / into the ground.
In case your not specifically pushing on your cuneiforme 1-3 I guess you won't have any problems with sesamoiditis :)
Maybe we should take more care of our kneeposition so we don't in-/evert.
And what's happening to your tripod anyway, missing one "pod"?
Either way I love your videos !
Whoa! This is awesome. I stumbled into this movement & was floored by the amount of torque generated in my hips & core. I didn't even how to activate this energy but I'm learning. The video makes so much sense. It's a little above my understanding, as of now, but thank you for this informative video. It sounds like you're explaining Kung Fu, 😂
Ok so when you press your toes down do you still pull shortfoot back to the heel?
Ya no kidding, at least if she is gonna put us through 15 minutes of explaining her theory at least show up exactly how to do it with her foot
Pretty darn amazing......
Very interesting, off to start the "Barefoot Training Specialist® Level 1 Certification" have been doing barefoot stuff myself for a few years now. #CPD #softtissuetherapy
excellent
i love Angry Dr. Splichal! maybe i`ll tell her about a certain somebody who calls Short Foot "Hyperarch"
Mewing and the lost Art of breathing are conplentary to Barefoot. Or you align your Body through your feets and tongue.
Reign o Defender of the Sesimoid
Very helpful thank you! Could do without the arrogance and superiority attitude from a doc.. but thanks for the info.
That was intentional to make a point. I’m the LEAST arrogant person you’ll ever meet. Dr Splichal
activating the pelvic floor/deep core is a gamechanger. but it's not easy for me.
As far as i know the Peroneus longus inserts to the medial cuniform, and the BASE of the first metatarsal NOT the head. It`s going to be really hard to push that down...🤭
I think the peroneus longus eversion action is lifting the medial arch and the base of 1st met leaving the head of the met pressed to the floor. I'm imagining a 1st met plantarflexion where the base is lifted up and the head is pressed down.
I “liked” this video. Only because I could not like it twice....
This one of the least helpful videos I have seen. So many anatomical terminology and not showing which part of the body/foot they are relating to, not being able to see the picture because it is out of focus and out of frame.
What the hell is all over her floor?
This?!
This chick is hot