Best foot exercise for my feet: trail running in barefoot shoes. I tried so many rehab/strengthenjng exercises to stabilize my ankles and fox my flat feet. After only a few weeks of running rough trails in barefoot shoes, my arch was stronger than ever before. (Starting slowly to allow time for build up is important.) Everthin Ben teaches also helpes me to substancially work on bullet proofing and increase my athleticism. Thank you!
Barefoot shoes have definitely helped my ankle too. Actually broke it and didn't realise so it didn't really heal properly.. tbh I have no idea what's actually been going on but it's slowly been feeling more andnmore stable in barefoot shoes. Am also playing football and basketball in them
Mr. Kneesovertoesguy, I sprained my ankle seven weeks ago and just got out of my boot. Hours after the injury it looked like i had a tennis ball in my ankle. I really appreciate you making this video since I can now exercise to regain strength and movement in my ankle. Thank you!
52 yrs young and bunions from years of cowboy boots and dress shoes… been wearing wide toe box shoes for years now but the damage was already done. Got your big toe spacers as they look to be a better design than what I’ve tried to date (most are not good at all)… let’s see if I can make progress. Thanks for all you do bud!
I have benefitted SO MUCH from your videos and training techniques. I have worked in PT and been a certified trainer since 95 but you continue to create content that is new to me and I think some of the best available. THANK YOU!
Hello Ben, I ruptured my achilles back in March playing basketball :( Dunno if I will ever get back to where I was. I’m doing a fair amount of rehab and things. I just hope I can get my flexibility back in my left ankle (the achilles is tight post surgery). I’m stretching it and doing a fair amount to strengthen it. Your exercises and book are helping me a lot, Thank you.
I ruptured my Achilles playing basketball a little over a year ago. It was in my rehab for that that I did ankle/foot/toe mobility and strength work for the first time in my life. I can tell you that at a year out my mobility is just as good as the non injured side. You’ll get there, just keep doing what you’re doing.
Ruptured mine in March as well. Finally getting back to normal but the ATG split squat has by far been the most beneficial for mobility. Tibialis raises are crucial as well. Basically just do everything KOT tells you to I’ve yet to regret it. I’m back to playing basketball and football 9 months Post surgery 👍🏼
I've used my backpack handle loaded with textbooks/ laptops for weight for single leg tib raises. It works pretty well when your feet can hang from a decently high surface
Tips are as follows: Practice walking backwards 0:03 Wear shoes without air pockets and shoes shaped like feet 0:12 & 1:07 Wear floss 2:24 Use tib bars 3:43 Train calves with knees over toes 7:00
I love you guys and you've helped a 30 year old guy go from feeling like an old man to a child I'm in Australia and been wanting to buy some of your products to support you guys but the shipping is Ludacrisly expensive. 200 dollar shipping for a 300 dollar cart makes it so I can't justify buying things from you guys and I'm forced to use people who charge normal shipping rates Keep up the amazing work guys and thank you for everything you do for everyone!
I appreciate your honesty and support! If you see a high shipping cost, it’s because your country charges a high customs fee. This is unfortunate but it’s better to have that included up front, than to receive something and then have an unexpected customs fee. This is normal in the equipment space to be sprung with a price, so we opted to have that included and not screw you over without warning. Thanks for understanding!
Excellent, thank you! I strained my achilles tendon, so will do what you recommended. I've strained both many times before, so looking forward to rehabilitating and getting both stronger for good. Everything was feeling good, so I decided to challenge myself to a tennis match, which I haven't in quite a few months. It was super competitive and I was happy with the level I played, but unfortunately pushed myself too hard. At least now I know what I need to strengthen.
@@TheKneesovertoesguy Thank you, appreciate it! I also have been doing backward walking up a hill on a regular basis, and hill walking in general, and that has really helped make my legs stronger, and get rid of my excessive uncomfortable knee popping in the morning.
I had heard of you, but being a bigger guy (400+ pounds) I always put it down to all of this being outside of just what my body can do. I have spent a lot of time over the years with injured ankles. Being bigger means anytime something goes wrong, all your weight is resting on where it is running. The reason I say all this is because I have talked to physios and doctors for years but from watching a handful of your videos I feel like I have learnt more about what to actually do to address all this than my entire 35 years leading to this moment. So thanks, I am putting what I can into motion and I feel positive about what is coming next.
So glad to hear you have learned from these videos and thanks for the support! Rooting for you and would checkout this video: th-cam.com/video/jbXiy9edvW0/w-d-xo.htmlsi=DCWW0uwYILfZ1Nmj
Thanks for everything you've done Ben! My knees are better than they were ever before now in my 30s. I wish I knew about this in my teens when my knee problems started due to Basketball. You are outworking everybody also in the TH-cam game by replying to every single comment and giving out free advice! 💪
how long have u been doing KoT exercises for your knee probs? i also have knee probs due to many lateral cuts and jumps in bball, i think. which ones have helped ur knees and ankles most?
@@jazzyj2899 I've been doing them for little over 2 years now but the first improvements came very fast, after just a few weeks I noticed big differences. I currently try to do them at least "couple" times a week, which usually means once or twice a week but it's an on off thing, if I feel I "need" them more I incorporate them more into my workouts. Biggest needle mover for me definitely is the ATG split squad and the "couch stretch" - but I do all of em
@@jazzyj2899 I've been doing them for a little over 2 years now. Try to incorporate the exercices more but on average you could say once or twice a week I'm doing them. The first results and improvements though happened really fast. After few weeks already I could see a major change. I now do them also according to "need" so if I feel my knees "needing" them I do them more regualrly. The two biggest needle movers for me are the ATG spilt squad and the couch stretch, but I do all of them.
I had really bad shin splints and you're split squads and nordic curls helped alot with that. Now i got real bad insertional achilles tendinopathy, where i will have 3 days of pain in the right heel after playing basketbal. Finding out of course you have a video for movement around the foot. Big ups and trusting the KOT process!
This is amazing! I‘ve been waiting for foot shaped Basketball Shoes for years! Heck I played in running shoes so my feet would stop hurting. I got very wide feet and even a mortons neuroma from too narrow shoes. I bought all the typical ‚wide foot friendly‘ basketball shoes but they were all still so narrow. I really hope these are performers! I would advertise the heck out of them.
Thanks. Your content helped me not sprain my ankles any more, but someone stomped on my ankle while playing soccer. This really helps. if you did a series on rehabing each joint it would be super useful. thanks
This video literally has come out at the perfect time for me because I was watching many of your past videos to do with the mobility. I started from the shoulders and finished at the calf. Now you helped me finish the whole training plan
@@gabrinjos104 yea I know man at first I didn’t get why but when I went to the gym to do it for the first time it made so much to build from the ground up. Everything just interlinked perfectly
I developed shin splints playing football that had been really bothering me for a year. Did this program for 2 weeks and I ran my first 5k today in 2024. It feels like magic but it’s far from it. The tibial raises are a game changer along with the KOT calf raises. I hope more people find this. Still going strong✌️
Thank you Ben for your love and enthusiasm. This may help others to begin trading the tib. Leaning on the wall with and toe lifting is super simple and great and a TiB bar is really amazing but hear is something that I’ve been using. Set yourself up on the floor legs out but seated on your butt. Hook a decent band around an anchor point then slip it over your forefoot bellow your toes. Create enough stretch in the band by pulling yourself back against the band. Then begin the fun of stretching the toes back towards the tib. Dorsiflexion. The range of movement is pretty good. I’ve rehabbed my shattered talas to the point where I’m running and working a Cossack squat.
Thanks for the video man! This definitely gave me the answers to why I have been so injured during my last 3 years in the 100m sprint. Did your system (DENSE) for 4 weeks and I have never felt better. Did some plyos last week where I might have jammed my feet into the ground a bit too hard and can now barely walk without my achilleas hurting. Definitely completing the 12 weeks of DENSE now because I was feeling just fine and thought "Hey! I'm good to go now!" and forced it a bit too hard. Sometimes you just have to have patience hahahah!
Hi Ben, I’ve been having pain in my gastrocnemius, soleus and shins. The pain in my calf muscles hurts when I touch my calf and my shin pain is in the inside of my leg like you pointed out in the video which you had. Most of the time I find it very painful to run or jump at times and often results in me having to stop my training. I’ve had this pain since the May/June last year but it has progressively got worse to not being able to walk or stand without pain. I took months off to let it recover and heal but the pain got so bad I decided to go to a sports physio to get it resolved and they diagnosed the injury as achillies tendinitis. I did the stretching and strengthening exercises they gave me and for a period of time it felt better but the pain in my legs came back and it has been irritating me since, especially the shin pain on the inside of leg. I’ve found it very hard to get back to my sport which is sprinting and was wondering if you knew how to get the pain resolved to help me get back to 100% and running back on the track pain free.
Oh shoot! I would try out the KOT Calf Raise or Seated Calf Raise mentioned in this video. Can work great for the achilles and part of my ankle protocol on the ATG app (atgonlinecoaching.com) Would love to coach you through it. Study this video as well, so many gems here!
Thanks Ben! I ruptured my patellar tendon 20 months ago. I did my first standing flat ground backflip a few weeks ago since being injured. I’m on my way towards dunking again which will be very soon! I’ve religiously been hitting the sled everyday (along with some others), and the progress is life changing. A literal tear came down my face after backflipping. I didn’t think I’d ever recover as this was my first major injury of my life.
You know I definitely didn't take this guy serious when I first saw his videos but I'm going through his playlist and started doing some of the movements and I'll be damned if they didn't start actually feeling better.
I’ve had pain in the outside of my leg when I go for a walk, doctor had no idea, podiatrist tried to sell me a $900 orthotic. I’m now convinced it’s the tib… flat ground no pain, any incline = pain. Same movement as the tib raise. I’ve started doing these exercises, hopefully I’ll see some progress soon!!
@@TheKneesovertoesguy walking backwards made me realise every step I take I’m lifting my front foot/toes too high, essentially doing a tib raise every step. 1000m is about 2000 steps, so 2000 tib raises. Now I’m mindful about how high I lift my front foot. Been in a variety of terrain and distances and the pain is all gone!
Just doing tib raises and sissy squats with the help of a wall and door frame has been huge for me, really want to get a bar for nordic curls so I can strengthen the hammies through bodyweight movement
Hey Ben! I have a super bad ankle - I’ve been doing some of the exercises but it still persists. I want to try some flossing, just got some bands but you mentioned knowing how to use it. I wondered if you wouldn’t mind doing a quick breakdown on how to use the floss band for ankle recovery :) thank you for everything you do man!
Hi, I’m from Canada currently living in China for about 8 years now. If you need any help with anything about your products I’d be happy to help. Your videos are really changing my life, I hope I can help spread the word about your amazing findings and I’m hoping to dunk the ball again in my 30’s like I taught myself how in my late teens.
Recovering from an ankle sprain. Going HARD on your protocol and thank you for your efforts to educate us!!! Please let me know when you release your shoe in size 15!!!! Merry Christmas, Ben!
Hey there! I've been dealing with some serious ankle mobility issues and it's been quite a struggle. Trying to touch my knees to a wall while kneeling is a real challenge for me. I have to keep my feet about 2-3 centimeters away from the wall just to make contact with my knees! It feels like all the muscles around my shin bone and the right side of my calves are blocking my movement. I think it all stems from the numerous ankle sprains I had during my younger years, between ages 6 to 14, from playing sports like football, basketball, and table tennis. Even though those sprains healed pretty quickly, i think they've left me with some lasting mobility issues. To tackle this, I've been religiously doing calf stretches for about six minutes every day, along with some ankle joint mobilization exercises and tibial rotations with a band under my right toe. But progress has been frustratingly slow. So I am trying to implentate flossing my ankles daily, aiming for 100 reps with variations such as lifting the toes towards me, rotating right, and rotating left, with sets of 10 repetitions each. Today was my first attempt, and although I encountered significant discomfort around the 50-rep mark, I pushed through to complete 89 reps on my right and 90 reps on my left. I will continiung this exercise every day now. Hopefully i will see results. Oh, and by the way, wearing barefoot shoes for the past three years has really helped with those annoying foot cramps I used to get from regular shoes. My ultimate goal is to regain enough ankle mobility to resume activities like jogging without experiencing the intense strain and tightness in my shin bone and calvs after just a short run (with short i mean like 4-6 min. Additionally, being able to comfortably perform a squat would be a significant milestone. Maybe you will see this post. I will update it every one or two weeks. See ya
Oh wow! Sorry to hear about the ankle issues, the movements in this video can help. Make sure you don’t overdo it and train at your pain-free level! Always hope!
Awesome that you put a lot of emphasis on foot health! However, just a big toe spacer is not optimal. Considering how strong the big toe is relative to the other toes, so it will push all the other toes in. Something like CorrectToes is however really good to get full toesplay and help the metatarsals and the toes restore to the natural position. You should definitely try it! (30min of active use/day first week is best then increase gradually). Love your content! /Will
So I should work on calf raises with knees over the toes & focus on the soleus muscle for my achilles pain? I've had issues with my achilles for months & I've been trying the calf raise & slowly lower it down for 4 seconds on the injured calf doing 3 sets of 12-15 which only helped for a few days & then pain. Then I found a video about using weight so I added 15kg & hold that on the injured side & that helped a lot more but after a few weeks I'd be in pain again. So I tried massaging the tendon as well as the weighted calf raise which probably helped more than anything but well here I am. I've also tried compression bandages/sleeves, ice, rest etc. Ben's knee strengthening exercises worked so well (within a week or so and that's just doing the minimum) that I came here. Ben is a genius and I'm super grateful that I found his videos 🙏
I find these are great options! I have an updated ankle protocol here: www.atgonlinecoaching.com/articles/ankle-ability-exercise-routine Sometimes you just need to stay patient and stick to the course🫡
Many great movements you can find here and would also checkout my ankle protocol: Kneesovertoesguy Ankle Protocol th-cam.com/video/Go6YXdIWRFs/w-d-xo.html
I have some funny tension going on in my right leg, and the first part of the video isn't a problem, as I mostly wear Vibram Five Fingers, and when I'm not (like in cold or wet weather), I wear pretty flat, wide shoes. I do go to the gym, so I'll have to pay closer attention to the calf raises next time! I'm hypermobile and had a lot of issues with my right hip as a teen (finally getting an MRI on it next month to make sure I didn't end up with lasting damage), so I'm really trying to focus on strength so I don't push myself too far, especially as my knees bend backwards more than normal. I find seated calf raises are great for that since I don't have to focus so much on posture, I can just focus on my feet. I really gotta make sure I do those this week.
Hey Ben, love your content, have you ever considered doing a video on hip and shoulder impingements? I know they are common and those are two things I happen to be dealing with right now
Hi Ben, I have been a big fan of your videos since a long time now, keep up the good work!! I am also suffering from inner shin splint pain for the last year... Nothing seems to be helping. Can you maybe tell me more about how you overcame this issue?
Thank you! Daily seated calf machine was a huge help. But adding tibialis training then fully handled it. I also think all the backward sledding (pushing through the toes) may have helped it. Hope that helps. 🙏
Great, loving your work. Do you have any ideas related to the talus bone and it perhaps limiting forward range of motion on one ankle, and how to improve it? Thanks.
This is a good video. I thought I had arthritis of my big toe, but it turned out to be a different injury. I have a fracture of the navicular bone of my foot. That's why I can't do Bulgarian squats.
Hi Ben. Love you content and particularly interested in foot guides. Would you have any ATG advice for how to deal with plantar fasciitis? I've been struggling with this for over a year now and it's quite mentally and physically debilitating!
Would love to see your shoe come in more sizes in the future!! I’m a women’s 9.5, I just moved to Alta shoes which have so far been way better than anything else I’ve tried. But it’s seriously HARD to find good shoes shaped like a foot
I recommend exercise with shoes off. Depending on where and when and how. I run with no shoes at times when possible and conditions permit. Walk without shoes, start there, do not go full bore you can mess your foot up. Wear some other spacer with shoes off even. Shoes have to be shaped rite. But purpose shoes for certain sports need to be accommodated when needed, or trained in too. My foot lengthened 1 full size when going minimal/no shoes. I was that previous size for 15 years and magically went a full size more in about 8 months or less. On a paper measurement device. I need to try the flossing. I do tib raises. Cheers Where was the video about elbow pain. I did your weight in hand (hammer), left right tilts and front back tilts. Fixed my tennis elbow that persisted for 3 full years. Now my boss could use that info, golf is painful now.
Hi Ben, ive been following for a while and thanks to you and your advice i managed to cure my shin splints!!! unfortunately i developped plantar fascitis... do you have a video or advice useful for this injury?
Probably not, focused on making this a minimalist and barefoot sneaker, Model 2 which I am wearing here is designed more-so for sport and would look into that.
Love the channel. Can you ever make your shoes with a wide variation? I have tried barefoot shoes and the only ones that fit are wide barefoot shoes and I’d love to buy your basketball shoes but I can’t until they are wide as they will still squish my feet and limit performance.
love your videos and insight on healing persistent joint injuries but i was curious if you have ever touched on joints in the arms rather than legs, ive had an issue with golfers elbow for about 5 years now and though its not something i couldnt live with im nearing the point of considering surgery due to the persistent popping/clicking that slowly causes a painful inflammation buildup in my inner elbow when lifting anything over 15 lbs or when doing a flexed curling motion with no weight whatsoever. i havent seen you post any videos on elbow injury but i figured it wouldnt hurt to ask if i may have just missed them
Yes, elbows are an area I have addressed as well. Even have programs covering the shoulders, elbows, and wrists. Very similar to how we address the knee. Watch this video: th-cam.com/video/pzUVcG7oKLc/w-d-xo.html
I'm not an expert or anything, but from what I understand, walking backwards it's also work for your feet and toes, so... when we use that machine you mentioned, our feet it's not moving as it would by walking backwards, cause the feet it's always in the same position
@@g0ldxp744yes that’s true It’s improtant to know that it’s not only about the movement our body does but also the stimulation we give to it and our sensor organs. Our feet is a sensor organ and needs stumimulation to make the the whole body move. Remember that our body is ALWAYS moving holistically. There is no separations.
Clever idea! But not quite the same, as you are not strengthening from the ground up and building through the foot like you would with actually walking. It’s a good idea, some properties might carryover. But nothing seems to beat sled or the backward treadmill for improving pain-free knee ability! That being said, don’t underestimate simply backwards walking alone! Has helped thousands improve their knees!
Hello Ben, my Achilles started hurting when I put pressure on my foot in plantar flexion like 4 weeks ago. If I try put my foot far out in front me and put pressure on it like pushing off it it will hurt. Do you have any tips? It doesn’t hurt when I jump just in plantar flexion
Do I still need to do FHL calf raises from knee ability zero (i.e. leaning forward against a wall for support/stretch) if I have a smith machine that I do standing calf raises while elevated on a platform with my heels off the edge to get a deeper stretch? Similarly, you mentioned how seated calf raises may not be as good without a dedicated machine due to lacking load, and while I don't have access to a dedicated seated calf machine, if I use the smith machine (with a bar pad for comfort on my knee/mid-thigh) I can load up very heavy weight so would you still recommend doing standing KOT calf raises if I can do seated ones with the smith machine? From what I can tell, the knees don't really go as far over the toes when doing a seated calf raise (in a machine, smith machine, or free weights) compared to doing a standing KOT calf raise, so are both standing KOT and seated calf raises necessary for someone dealing with knee pain or is the primary goal for that type of calf raises to train the soleus and Achilles and then do things like patrick steps and ATG split squats to more directly address knees over toe ability? More generally, if someone has access to a typical gym setup with free weights (barbell, plates, dumbbells, bench, & rack), smith machine, height-adjustable cable machine, ankle/foot straps (can do tib raises and other exercises via cable machine or attaching dumbbell to ball of foot) but none of the more specific ATG equipment like a seated calf or tib machine/bar would you still recommend doing the zero-equipment options or is swapping in some machine or free weight variations even better since load can be more consistently tracked and progressed?
bad heel spurs and retro calcaneal heel bursitis in both feet. mass of calcified achilles on back of both heels. about to go through achilles debridement of both feet. hoping ATG can offer some good therapy to get me back to working my ass off
Hi, I have a question. I work out 5-6 times a week and do bodybuilding styled training and was thinking about implementing an ankle and knee mobility routine on one of my off days due to having knee pain while doing squat-movement patterns and also having poor knee mobility at the bottom of the rep. How long would you say does it take to see a noticeable change in both, and if you had to pick an overall exercise for building knee mobility, what would it be? Thank you for the amazing content by the way
Everyone’s going to be different when it comes to progress, but staying consistent certainly will help with how quickly you see improvement! The ATG split squat is one of the best exercises for knee health and I would check out my six step knee approach here: How to Start Improving Bad Knees Right Now! (And How to Prevent Issues in The First Place?) th-cam.com/video/IsBwxFrUluk/w-d-xo.html Also covers some gems for the ankle!
@@TheKneesovertoesguy thank you so much. Maybe I have the 50 year old potato shaped human version but walking backwards now hurts more then walking forwards due to the pf
Hi Ben. A friend suggested your channel. I'm 23 F and I got diagnosed with peripheral spondyloarthritis in Aug 2023. The rheumatologist says it's genetic and most probably got triggered due to the covid vaccine. I'm on medication now, mostly anti inflammatory. Doctor is reducing my dosage and frequency and I can feel the pain returning. What exercises can I do to strengthen my knees? Doc says I'll be able to do everything within time and need to build strength. I want to be able to dance and run again, sit near a waterfall without the fear of slipping and not being able to trust my knees. Thankyou for reading so patiently. 🌻
Would love to help you out here! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1! th-cam.com/video/Jwu8f42rLuI/w-d-xo.htmlsi=x9J1nykzcoC6b1mO kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950 Always hope and would love to coach you through it!
Hi Ben, I for some reason always get pain on the outside of my lower leg just above the ankle in the tendon. I don't have any achillies or tibialis anterior pain can't find a reason or cure to this anywhere would appreciate your diagnosis. Thank you and keep up the great work!
Can't diagnose the issue, but I am sure strengthening from the ground up and still using movements like the tibialis raise and calf raise to strengthen the front and back of the lower leg can also help. Addressing foot ability as well will also help.
Switched to wide toe box (minamalist) shoes, eliminated 99.9 percent of plantar fasciitis However, lack of a raised heal has been giving me achilles pain I am working up to the minimalist shoe slowly but right now, i have to choose between foot pain and Achilles pain Any advice would be great
Follow the exercises in this protocol. Could definitely help you sort out both of those issues. Our Uncivilized Sneaker fortunately isn’t 100% barefoot so it still allows for some comfort for activities like sports and walking🙏. Can find them here: uncivilizedsneaker.com
Definitely a good movement! I actually just made a calf guide here: ATG Calf System: 1. How to Start, 2. Long-Term Goals, 3. Form Tips th-cam.com/video/k4rDx34nY7E/w-d-xo.html Check it out!
Hi Ben, I’m a runner who seems to be injured since whenever Ill run I have a range of problems: tibialis strain/pain, knee pain although it doesn’t quite happen as much anymore since that occurred when I first started getting injured during practice, and sometimes it’ll be my whole legs. My coach said that I have muscle imbalances with my hamstrings and glutes, and while I think that’s true and I need to train them, I feel like my calves are always tight. Sorry for a lot of information but it’s been months and running just seems like it hurts in random places at time.
Totally understand your concern! I think you found the right video! Starting with backwards walking, tibialis raises, and standing/KOT calf raises can help you address many of these issues. Can help you build your ability from the ground up and increase your ability to run pain-free. With the imbalances in the glutes/hamstrings, seated good mornings, back extensions, or any form of hip-extension could work great for you!
In nordic hamstring curls the tension increases as you elongate the hamstrings, whereas in machine hamstring curls and deadlifts the tension is the same throughout the movement. Is that what makes nordics a supreme hamstring exercise for athletes? If yes, why?
Good observation. Tension is increased when elongated. For the hamstring curl there is greater tension when shortened, not constant tension. Both have their benefits in the strength curve and I would use both for supreme hamstring strength.
Hi, thank you for getting back to me. I have tried the seated calf raise with a dumbbell before which helped a bit but I’ll try find a gym with a machine of that. I will definitely try out the KOT Calf Raise, thanks. I’m guessing these exercises will help mostly with the gastrocnemius and soleus muscles but will these exercises help with the inside of the leg shin pain also?
I too have a decade old right ankle sprain from basketball and the ankle on that side pops and makes weird noises, and has limited dorsiflexion compared to the left which has tons of it. The tib raises with IsoTib have helped but I'm still missing that real healing, particularly for split squats and being able to squat deep. Maybe Floss Bands are indeed the answer!
this the first year where both my ankles have been sprained an boy has it been hard to recover them. thank you for this video. i think due to previous sprains when i skateboard and even before I skated i was a fat kid and my ankle would randomly give out and get sprain.
So happy to see the shoe in white. I see that the shoe sizes start at 10, and it's clearly (and understandably) for men. A man's 10 would be the equivalent of a woman's 11.5. Not many woman need that large a shoe. Will you be offering sizes appropriate for women in the future?
I can't find this anywhere else but what is the stack height on the Uncivilzed Sneaker? I'm wondering compared to my Altras that are zero drop with about a 24m stack height.
I believe I have a good amount of damage in my left ankle from a lot of sprains and a really bad sprain. Will this actually help get my ankle back to normal? I would almost bet there is cartilage missing.
Hi man, I love your videos.. Especially the way you "challange" conventional treatment methods ( I say "challange" because I feel you are more educating the system as a whole than anything else).. Anyway.. Here's my question. My gf has chronic ankle instability and I would please like any advice. I went through numerous sources that stray from conventional therapy.. Anything from chondroitin and glucosamine supplements, and to stray away from ankle straps because it weakens the surround supporting muscles, in your experience.. How would you approach chronic ankle instability?
For ankle ability I find this video can work great! Covers many main points like ankle flexion & extension. For a more in-depth ankle protocol you can also checkout this guide: th-cam.com/video/Go6YXdIWRFs/w-d-xo.html&ab_channel=TheKneesovertoesguy
hey ben, i am a jiujitsu athlete and 3 weeks ago i had a knee injury. my knee rotated internally with the bodyweight of a guy on top of it. i think it was a tibiofibular dislocation with an lcl sprain, i did not get mri yet so i am not sure, but ive been struggling with tibiofibular dislocations for years now and espetially in my sport is really bothering me. is there anything i can do to stop that from happening? i saw your videos about the stretch with the 45 degree bench and i tried it today for the first time. it feels good even though i am still recovering from that injury, didnt get back to training yet, hope to be able to do so soon. much love and thank you for your precious content
Incline Pigeon can work great, and has helped me with the same issue: kneesovertoesguy.medium.com/does-your-knee-ever-pop-out-lock-and-then-have-to-be-popped-back-into-place-832c66b638cc
Hey Ben, do you have any suggestions for people suffering with patellofemoral syndrome? I love skiing but it rips my knees apart and it keeps flaring up
Totally understand! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1! th-cam.com/video/Jwu8f42rLuI/w-d-xo.htmlsi=x9J1nykzcoC6b1mO kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950 Checkout these links and let me know if you have any questions! Always hope!
Got a hip impingement when squatting back in May and had tibial tendonitis for about a year now from running. Both injuries caused me to kinda quit both lifting and running and lost motivation. Is there a video on the main exercises I can do to avoid future injuries like these? Any advice would be appreciated
You talk about the foot shaped shoes for basketball, but what about cleats for baseball, soccer or football? or would traditional style be better then something with a wider toebox for those sports
When possible the foot shaped shoe would be ideal, not sure if they are making cleats with a foot shape, but would say that would be ideal for foot health and performance.
@@TheKneesovertoesguy Thats awesome, thanks! find them so much more comfortable especially with wide feet... Can just use an over shoe cleat or convert them myself then
I would find what feels most comfortable for you! When it comes to sport, I think the Uncivilized Sneaker is the go to, but for training you definitely could use the five finger shoes if that is something you like!
I just twisted my ankle today while walking and sprained it. Was wearing Lebron's shoes, What would you suggest doing at the moment to heal? I wear Lebrons with power step sole because of plantar fascitis. If I wear uncivilized sneakers, would I need to wear the power step sole too?
Oh shoot! Uncivilized Sneakers can work great, and would also checkout my ankle routine here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine
Would walking also constitute to exercising the ankle? I had a ankle sprain with a small bone fracture, 2 weeks in a cast, now thats healed. The sprain itself obviously not healed yet, leg is swollen (I assume thats normal for a ankle sprain?) and I was told to keep walking with crutches for 2 more weeks. I attempted to walk, and I can, although with a limp but quite pain free. Should I walk or not? I also recieved my floss, so I can start doing that, I imagine its going to help a lot.
Ankle flossing should help! Can’t advise when you should return to walking. This is my approach on the ankle: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine
I've noticed bad pain on my mtp joint and I find extra wide shoes help but I wear a 12 in women's so my options are limited. For your shoes what size would I get?
Should I always wear a floss band for the pain after a slight ankle sprain when I walk around? Or is it only necessary when doing the ankle exercises? Love your content btw
You should only wear this for a short amount of time. Don’t want to cut off too much circulation to the ankle. Before you train the ankle this can be great!
Hi Ben, I’ve been noticing my Achilles shifts/pops when I perform elevated calf raises for the past year. It only does this when my heel goes from below parallel to horizontal (or higher). Google tells me it’s Achilles tendinitis, is it time to buy some floss bands / a wobble board? Regular calf raises are fine but when I stretch the Achilles under load something is not right.
I wanted to ask if you have helped people with peroneal tendinitis. I have been dealing with it since July of this year and still have problems. I have been wearing ankle braces every day for month and it did get better to a point. My doctor told me to use them and give an update but after that I haven't heard anything or been recommended to a physical therapist. I recently got a message gun, which has been great to get ride of tightness I was having in the paroneal muscle. I just got your floss band for my ankle but just not sure what else to do or how long this will take. Thanks so much for your time and videos.
Would have you checkout our ankle ability protocol here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine Ankle flossing + the other tools mentioned can be a great start!
@@TheKneesovertoesguy I overdid it a bit trying different exercises in the link. I felt fine doing it but the next day my tendinitis flared up a bit so I have to wait for that to calm down again before slowly trying again. I'm still doing the ankle flossing, which seems to be fine even after the flare up. Should I do the ankle flossing 2 or 3 times a day or just once? And I want to add tib raises and backward walking but again I'm waiting on that for now, but I don't have a good way to do backward walking. Would a chair with wheels and going backward on the hardwood floor still be fine to get the movement/range of motion? I don't want to overdo it again so I'm trying to be careful. Thanks Again.
Do you think these exercises, especially the floss band and tib bar, can help with chronic ankle impingement that developed after a severe ankle sprain?
Have helped hundreds address this and found ankle flossing and tib raises can go a long way! Just recently made an Ankle Protocol on our ATG app: Ankle Ability Exercise Routine th-cam.com/video/jk3SWzqCctw/w-d-xo.html Would love to coach you through it! Coaching: atgonlinecoaching.com
Hey Ben, I had tight rope surgery on my right ankle in October and am hoping to be healthy for basketball in February. Will these exercises help relieve pain around my tendon, and provide me with strength to be able to push off the toe and run full speed again?
Has helped many with similar issues, can’t guarantee results, but building pain-free ability through flexion and extension in the ankle at a pain-free level can go a long way!
Best foot exercise for my feet: trail running in barefoot shoes.
I tried so many rehab/strengthenjng exercises to stabilize my ankles and fox my flat feet. After only a few weeks of running rough trails in barefoot shoes, my arch was stronger than ever before. (Starting slowly to allow time for build up is important.)
Everthin Ben teaches also helpes me to substancially work on bullet proofing and increase my athleticism. Thank you!
I used to run in barefoot shoes before I stepped on a rock and ruined a whole week and also got the bottom of my foot burned by the road
Glad that has been working! Way to go!
Barefoot shoes have definitely helped my ankle too. Actually broke it and didn't realise so it didn't really heal properly.. tbh I have no idea what's actually been going on but it's slowly been feeling more andnmore stable in barefoot shoes. Am also playing football and basketball in them
Mr. Kneesovertoesguy, I sprained my ankle seven weeks ago and just got out of my boot. Hours after the injury it looked like i had a tennis ball in my ankle. I really appreciate you making this video since I can now exercise to regain strength and movement in my ankle. Thank you!
You got this! Can also checkout my ankle protocol here: Kneesovertoesguy Ankle Protocol
th-cam.com/video/Go6YXdIWRFs/w-d-xo.html
52 yrs young and bunions from years of cowboy boots and dress shoes… been wearing wide toe box shoes for years now but the damage was already done. Got your big toe spacers as they look to be a better design than what I’ve tried to date (most are not good at all)… let’s see if I can make progress. Thanks for all you do bud!
Happy to help and thanks for sharing, you got this! Keep me posted if you have any questions👍🏻
@-TroyStory- 3 month update on your toe spacers?
Update?
I have benefitted SO MUCH from your videos and training techniques. I have worked in PT and been a certified trainer since 95 but you continue to create content that is new to me and I think some of the best available. THANK YOU!
Thank you for your support!
Hello Ben, I ruptured my achilles back in March playing basketball :( Dunno if I will ever get back to where I was. I’m doing a fair amount of rehab and things. I just hope I can get my flexibility back in my left ankle (the achilles is tight post surgery). I’m stretching it and doing a fair amount to strengthen it. Your exercises and book are helping me a lot, Thank you.
Glad to hear the book has been helping. Can definitely benefit from the tools here as well! Let me know if you have any questions!
I ruptured my Achilles playing basketball a little over a year ago. It was in my rehab for that that I did ankle/foot/toe mobility and strength work for the first time in my life. I can tell you that at a year out my mobility is just as good as the non injured side. You’ll get there, just keep doing what you’re doing.
Ruptured mine in March as well. Finally getting back to normal but the ATG split squat has by far been the most beneficial for mobility. Tibialis raises are crucial as well. Basically just do everything KOT tells you to I’ve yet to regret it. I’m back to playing basketball and football 9 months Post surgery 👍🏼
How do you know if there is an airport in your shoe?
Air pocket is what I meant.
I've used my backpack handle loaded with textbooks/ laptops for weight for single leg tib raises. It works pretty well when your feet can hang from a decently high surface
That's cool! Well done!
Damn, I thought I was being original 😂
@eddygilbert8908 haha i had to get creative. Not better than a tib bar, but hey
Ah yes using laptops, the weight of the wealthy
I gotta try that maybe on some steps
Bens videos are absolutely amazing! There’s a lot of people on TH-cam that do not know what they are talking about but he really does and he’s amazin!
Thank you so much! I appreciate that!
Tips are as follows:
Practice walking backwards 0:03
Wear shoes without air pockets and shoes shaped like feet 0:12 & 1:07
Wear floss 2:24
Use tib bars 3:43
Train calves with knees over toes 7:00
🙏🫡
I love you guys and you've helped a 30 year old guy go from feeling like an old man to a child
I'm in Australia and been wanting to buy some of your products to support you guys but the shipping is Ludacrisly expensive. 200 dollar shipping for a 300 dollar cart makes it so I can't justify buying things from you guys and I'm forced to use people who charge normal shipping rates
Keep up the amazing work guys and thank you for everything you do for everyone!
I appreciate your honesty and support! If you see a high shipping cost, it’s because your country charges a high customs fee. This is unfortunate but it’s better to have that included up front, than to receive something and then have an unexpected customs fee. This is normal in the equipment space to be sprung with a price, so we opted to have that included and not screw you over without warning. Thanks for understanding!
Excellent, thank you! I strained my achilles tendon, so will do what you recommended. I've strained both many times before, so looking forward to rehabilitating and getting both stronger for good. Everything was feeling good, so I decided to challenge myself to a tennis match, which I haven't in quite a few months. It was super competitive and I was happy with the level I played, but unfortunately pushed myself too hard. At least now I know what I need to strengthen.
You got this! Glad the video could help!
@@TheKneesovertoesguy Thank you, appreciate it! I also have been doing backward walking up a hill on a regular basis, and hill walking in general, and that has really helped make my legs stronger, and get rid of my excessive uncomfortable knee popping in the morning.
Best trainer in the WORLD. By FAR. 👌
Thank you!
Ben for PRESIDENT
I had heard of you, but being a bigger guy (400+ pounds) I always put it down to all of this being outside of just what my body can do. I have spent a lot of time over the years with injured ankles. Being bigger means anytime something goes wrong, all your weight is resting on where it is running. The reason I say all this is because I have talked to physios and doctors for years but from watching a handful of your videos I feel like I have learnt more about what to actually do to address all this than my entire 35 years leading to this moment. So thanks, I am putting what I can into motion and I feel positive about what is coming next.
So glad to hear you have learned from these videos and thanks for the support! Rooting for you and would checkout this video: th-cam.com/video/jbXiy9edvW0/w-d-xo.htmlsi=DCWW0uwYILfZ1Nmj
Thanks for everything you've done Ben! My knees are better than they were ever before now in my 30s. I wish I knew about this in my teens when my knee problems started due to Basketball. You are outworking everybody also in the TH-cam game by replying to every single comment and giving out free advice! 💪
That's awesome! Better late than never and always happy to help! I appreciate your support!
how long have u been doing KoT exercises for your knee probs? i also have knee probs due to many lateral cuts and jumps in bball, i think. which ones have helped ur knees and ankles most?
@@jazzyj2899 I've been doing them for little over 2 years now but the first improvements came very fast, after just a few weeks I noticed big differences.
I currently try to do them at least "couple" times a week, which usually means once or twice a week but it's an on off thing, if I feel I "need" them more I incorporate them more into my workouts.
Biggest needle mover for me definitely is the ATG split squad and the "couch stretch" - but I do all of em
@@jazzyj2899 I've been doing them for a little over 2 years now. Try to incorporate the exercices more but on average you could say once or twice a week I'm doing them.
The first results and improvements though happened really fast. After few weeks already I could see a major change. I now do them also according to "need" so if I feel my knees "needing" them I do them more regualrly.
The two biggest needle movers for me are the ATG spilt squad and the couch stretch, but I do all of them.
I had really bad shin splints and you're split squads and nordic curls helped alot with that. Now i got real bad insertional achilles tendinopathy, where i will have 3 days of pain in the right heel after playing basketbal. Finding out of course you have a video for movement around the foot. Big ups and trusting the KOT process!
Hope this can help and keep me posted!
Im dealing with very bad shin splints with running
This is amazing! I‘ve been waiting for foot shaped Basketball Shoes for years! Heck I played in running shoes so my feet would stop hurting. I got very wide feet and even a mortons neuroma from too narrow shoes. I bought all the typical ‚wide foot friendly‘ basketball shoes but they were all still so narrow. I really hope these are performers! I would advertise the heck out of them.
Glad you think so! Definitely a game-changer for foot strength and ability on the court!
Thanks. Your content helped me not sprain my ankles any more, but someone stomped on my ankle while playing soccer. This really helps. if you did a series on rehabing each joint it would be super useful. thanks
Happy to help! Thank you!
This video literally has come out at the perfect time for me because I was watching many of your past videos to do with the mobility. I started from the shoulders and finished at the calf. Now you helped me finish the whole training plan
don't forget that ATG is done from bottom to top = build from the ground up
That's awesome. Happy to help!
@@gabrinjos104 yea I know man at first I didn’t get why but when I went to the gym to do it for the first time it made so much to build from the ground up. Everything just interlinked perfectly
I developed shin splints playing football that had been really bothering me for a year. Did this program for 2 weeks and I ran my first 5k today in 2024. It feels like magic but it’s far from it. The tibial raises are a game changer along with the KOT calf raises. I hope more people find this. Still going strong✌️
That is incredible! Thanks for sharing!
Thank you Ben for your love and enthusiasm. This may help others to begin trading the tib. Leaning on the wall with and toe lifting is super simple and great and a TiB bar is really amazing but hear is something that I’ve been using. Set yourself up on the floor legs out but seated on your butt. Hook a decent band around an anchor point then slip it over your forefoot bellow your toes. Create enough stretch in the band by pulling yourself back against the band. Then begin the fun of stretching the toes back towards the tib. Dorsiflexion. The range of movement is pretty good. I’ve rehabbed my shattered talas to the point where I’m running and working a Cossack squat.
Oh wow! Very cool and thanks for sharing!
Thanks for the video man! This definitely gave me the answers to why I have been so injured during my last 3 years in the 100m sprint. Did your system (DENSE) for 4 weeks and I have never felt better. Did some plyos last week where I might have jammed my feet into the ground a bit too hard and can now barely walk without my achilleas hurting. Definitely completing the 12 weeks of DENSE now because I was feeling just fine and thought "Hey! I'm good to go now!" and forced it a bit too hard. Sometimes you just have to have patience hahahah!
Oh wow! That’s good to hear! Love the Dense Program. Keep being patient with this and progressing and you’ll be good to go!
Great information about Dr. Gabe Mirkin recanting the RICE regimen. I've always been an advocate for motion.
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Hi Ben, I’ve been having pain in my gastrocnemius, soleus and shins. The pain in my calf muscles hurts when I touch my calf and my shin pain is in the inside of my leg like you pointed out in the video which you had. Most of the time I find it very painful to run or jump at times and often results in me having to stop my training. I’ve had this pain since the May/June last year but it has progressively got worse to not being able to walk or stand without pain. I took months off to let it recover and heal but the pain got so bad I decided to go to a sports physio to get it resolved and they diagnosed the injury as achillies tendinitis. I did the stretching and strengthening exercises they gave me and for a period of time it felt better but the pain in my legs came back and it has been irritating me since, especially the shin pain on the inside of leg. I’ve found it very hard to get back to my sport which is sprinting and was wondering if you knew how to get the pain resolved to help me get back to 100% and running back on the track pain free.
Oh shoot! I would try out the KOT Calf Raise or Seated Calf Raise mentioned in this video. Can work great for the achilles and part of my ankle protocol on the ATG app (atgonlinecoaching.com)
Would love to coach you through it. Study this video as well, so many gems here!
Thanks Ben! I ruptured my patellar tendon 20 months ago. I did my first standing flat ground backflip a few weeks ago since being injured. I’m on my way towards dunking again which will be very soon! I’ve religiously been hitting the sled everyday (along with some others), and the progress is life changing. A literal tear came down my face after backflipping. I didn’t think I’d ever recover as this was my first major injury of my life.
Wow! Good for you and love the goals! Keep it up and keep me posted!
@@TheKneesovertoesguy I definitely will brotha! Much love and positive vibes sent your way!
The second I switched from RICE to MEAT protocol, ALL my injuries healed much faster, and allowed me to return to or continue training.
Awesome!
You know I definitely didn't take this guy serious when I first saw his videos but I'm going through his playlist and started doing some of the movements and I'll be damned if they didn't start actually feeling better.
Well i’m glad to hear you are seeing improvements and thank you for giving them a try🙏
I’ve had pain in the outside of my leg when I go for a walk, doctor had no idea, podiatrist tried to sell me a $900 orthotic. I’m now convinced it’s the tib… flat ground no pain, any incline = pain. Same movement as the tib raise. I’ve started doing these exercises, hopefully I’ll see some progress soon!!
I think this can be a great start! Keep me posted!
@@TheKneesovertoesguy walking backwards made me realise every step I take I’m lifting my front foot/toes too high, essentially doing a tib raise every step.
1000m is about 2000 steps, so 2000 tib raises.
Now I’m mindful about how high I lift my front foot. Been in a variety of terrain and distances and the pain is all gone!
Just doing tib raises and sissy squats with the help of a wall and door frame has been huge for me, really want to get a bar for nordic curls so I can strengthen the hammies through bodyweight movement
That's awesome and nordics can be a great addition. In this video I show many ways to set that up: th-cam.com/video/Rylyvs9yi-s/w-d-xo.html
Hey Ben! I have a super bad ankle - I’ve been doing some of the exercises but it still persists. I want to try some flossing, just got some bands but you mentioned knowing how to use it. I wondered if you wouldn’t mind doing a quick breakdown on how to use the floss band for ankle recovery :) thank you for everything you do man!
Here’s a video covering how to ankle floss: Ankle Protocol 1/6: Ankle Flossing
th-cam.com/video/h9zUJCkZZ1s/w-d-xo.html
@@TheKneesovertoesguy you’re the goat man! So awesome to see you still replying to everyone even with all your recent success!
Hi, I’m from Canada currently living in China for about 8 years now. If you need any help with anything about your products I’d be happy to help. Your videos are really changing my life, I hope I can help spread the word about your amazing findings and I’m hoping to dunk the ball again in my 30’s like I taught myself how in my late teens.
Love the goal! Appreciate the support as well! Thank you!
Recovering from an ankle sprain. Going HARD on your protocol and thank you for your efforts to educate us!!!
Please let me know when you release your shoe in size 15!!!! Merry Christmas, Ben!
Thank you for the support! Working on sizes 6-15 right now🫡
Hey there! I've been dealing with some serious ankle mobility issues and it's been quite a struggle. Trying to touch my knees to a wall while kneeling is a real challenge for me. I have to keep my feet about 2-3 centimeters away from the wall just to make contact with my knees! It feels like all the muscles around my shin bone and the right side of my calves are blocking my movement.
I think it all stems from the numerous ankle sprains I had during my younger years, between ages 6 to 14, from playing sports like football, basketball, and table tennis. Even though those sprains healed pretty quickly, i think they've left me with some lasting mobility issues.
To tackle this, I've been religiously doing calf stretches for about six minutes every day, along with some ankle joint mobilization exercises and tibial rotations with a band under my right toe. But progress has been frustratingly slow.
So I am trying to implentate flossing my ankles daily, aiming for 100 reps with variations such as lifting the toes towards me, rotating right, and rotating left, with sets of 10 repetitions each. Today was my first attempt, and although I encountered significant discomfort around the 50-rep mark, I pushed through to complete 89 reps on my right and 90 reps on my left. I will continiung this exercise every day now. Hopefully i will see results.
Oh, and by the way, wearing barefoot shoes for the past three years has really helped with those annoying foot cramps I used to get from regular shoes.
My ultimate goal is to regain enough ankle mobility to resume activities like jogging without experiencing the intense strain and tightness in my shin bone and calvs after just a short run (with short i mean like 4-6 min. Additionally, being able to comfortably perform a squat would be a significant milestone. Maybe you will see this post. I will update it every one or two weeks. See ya
Oh wow! Sorry to hear about the ankle issues, the movements in this video can help. Make sure you don’t overdo it and train at your pain-free level! Always hope!
Thanks for replying but I don’t have pain in my ankles it’s just my bad mobility that is frustrating
Awesome that you put a lot of emphasis on foot health! However, just a big toe spacer is not optimal. Considering how strong the big toe is relative to the other toes, so it will push all the other toes in. Something like CorrectToes is however really good to get full toesplay and help the metatarsals and the toes restore to the natural position. You should definitely try it! (30min of active use/day first week is best then increase gradually). Love your content! /Will
I appreciate your support and feedback! Definitely agree that full toe-splay is great as well!
He means when you are barefoot
So I should work on calf raises with knees over the toes & focus on the soleus muscle for my achilles pain? I've had issues with my achilles for months & I've been trying the calf raise & slowly lower it down for 4 seconds on the injured calf doing 3 sets of 12-15 which only helped for a few days & then pain. Then I found a video about using weight so I added 15kg & hold that on the injured side & that helped a lot more but after a few weeks I'd be in pain again. So I tried massaging the tendon as well as the weighted calf raise which probably helped more than anything but well here I am. I've also tried compression bandages/sleeves, ice, rest etc. Ben's knee strengthening exercises worked so well (within a week or so and that's just doing the minimum) that I came here. Ben is a genius and I'm super grateful that I found his videos 🙏
I find these are great options! I have an updated ankle protocol here: www.atgonlinecoaching.com/articles/ankle-ability-exercise-routine
Sometimes you just need to stay patient and stick to the course🫡
@@TheKneesovertoesguy thanks Ben 👍
Skateboarding for 25 years left me with two blown ankles. Looking forward to trying some of these techniques.
Many great movements you can find here and would also checkout my ankle protocol: Kneesovertoesguy Ankle Protocol
th-cam.com/video/Go6YXdIWRFs/w-d-xo.html
I have some funny tension going on in my right leg, and the first part of the video isn't a problem, as I mostly wear Vibram Five Fingers, and when I'm not (like in cold or wet weather), I wear pretty flat, wide shoes. I do go to the gym, so I'll have to pay closer attention to the calf raises next time! I'm hypermobile and had a lot of issues with my right hip as a teen (finally getting an MRI on it next month to make sure I didn't end up with lasting damage), so I'm really trying to focus on strength so I don't push myself too far, especially as my knees bend backwards more than normal. I find seated calf raises are great for that since I don't have to focus so much on posture, I can just focus on my feet. I really gotta make sure I do those this week.
Thanks for the update and definitely find these movements can help! Keep me posted!
Just take all my money Ben!!! 🤣🔥💯 I do a lot of your stuff and it is helping me a lot.
That’s incredible! Well done!
It helps! Thank you for these exercises, Ben!
You're so welcome!
Always good knowledge. Love it thanks for doing this video Ben!
My pleasure!
Hey Ben, love your content, have you ever considered doing a video on hip and shoulder impingements? I know they are common and those are two things I happen to be dealing with right now
I have my how to reverse out shoulder pain video and 5 hip mobility standards video on TH-cam. Check those out.
7:07 hey Ben what angle of degree for doing the seated calf raises with a slant board?
The slant board is 25 degrees
Brilliant Ben thank you again some day would love to do an atg seminar here in Auckland talk soon
Appreciate your support!
@@TheKneesovertoesguy anytime
Ben changed my life ❤
"Hope this helps" 😂.
LOL😂
Thank you so much Ben.
My pleasure!
Hi Ben, I have been a big fan of your videos since a long time now, keep up the good work!! I am also suffering from inner shin splint pain for the last year... Nothing seems to be helping. Can you maybe tell me more about how you overcame this issue?
Thank you! Daily seated calf machine was a huge help. But adding tibialis training then fully handled it. I also think all the backward sledding (pushing through the toes) may have helped it. Hope that helps. 🙏
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Thanks brother!!!
Great video.
Would like to see a similar video about the spine/low back.
check out lowbackability
Yep! Have a back ability program and video you can find here: th-cam.com/video/ZwT0WNWb_qw/w-d-xo.html
Great, loving your work. Do you have any ideas related to the talus bone and it perhaps limiting forward range of motion on one ankle, and how to improve it? Thanks.
Slant board calf stretch as well as focusing on the mobility in your ankle with the FHL and KOT Calf Raise. Both could be good options for you
Would you be willing to talk about plantar fasciitis in a future video? And how your exercises relate to or address plantar fasciitis.
Here is a video I have covering plantar fasciitis: Plantar Fasciitis Explained Simply
th-cam.com/video/WzMsXCrhsro/w-d-xo.html
@ very helpful, thanks so much
This is a good video. I thought I had arthritis of my big toe, but it turned out to be a different injury. I have a fracture of the navicular bone of my foot. That's why I can't do Bulgarian squats.
Glad this video could help and hope this leads you in the right direction! You got this!
Hi Ben. Love you content and particularly interested in foot guides. Would you have any ATG advice for how to deal with plantar fasciitis? I've been struggling with this for over a year now and it's quite mentally and physically debilitating!
FHL Calf Raises and KOT calf raises from the zero program healed my plantar fasciitis!
This exact video covers the steps I would take for addressing any foot issues.
Would love to see your shoe come in more sizes in the future!! I’m a women’s 9.5, I just moved to Alta shoes which have so far been way better than anything else I’ve tried. But it’s seriously HARD to find good shoes shaped like a foot
Totally understand! Working on sizes 6-15! Will be available in the near future!
I recommend exercise with shoes off. Depending on where and when and how. I run with no shoes at times when possible and conditions permit. Walk without shoes, start there, do not go full bore you can mess your foot up. Wear some other spacer with shoes off even. Shoes have to be shaped rite. But purpose shoes for certain sports need to be accommodated when needed, or trained in too. My foot lengthened 1 full size when going minimal/no shoes. I was that previous size for 15 years and magically went a full size more in about 8 months or less. On a paper measurement device.
I need to try the flossing. I do tib raises. Cheers
Where was the video about elbow pain. I did your weight in hand (hammer), left right tilts and front back tilts. Fixed my tennis elbow that persisted for 3 full years. Now my boss could use that info, golf is painful now.
Appreciate the message and advice! Can find a great elbow protocol here: th-cam.com/video/pzUVcG7oKLc/w-d-xo.html
Hi Ben, ive been following for a while and thanks to you and your advice i managed to cure my shin splints!!! unfortunately i developped plantar fascitis... do you have a video or advice useful for this injury?
Reverse sled or backwards walking will be a great start for this!
Wow those shoes look very nice. Any chance there will mid-top and hi-top versions?
You’re missing the point. High tops are bad for your feet and weaken ankle strength
Probably not, focused on making this a minimalist and barefoot sneaker, Model 2 which I am wearing here is designed more-so for sport and would look into that.
Love the channel.
Can you ever make your shoes with a wide variation? I have tried barefoot shoes and the only ones that fit are wide barefoot shoes and I’d love to buy your basketball shoes but I can’t until they are wide as they will still squish my feet and limit performance.
Our 2.0 is BY FAR the widest toe box of any basketball shoe ever. Could be worth a shot. 👊❤️ 2.0 even wider than 1.0
Is it wider than 2ee?@@TheKneesovertoesguy
This is def helping trying to get my ankle back to normal from playing bball and defender got underneath my landing. Ended up rolling it bad.
Glad to hear it is helping! Keep it up!
love your videos and insight on healing persistent joint injuries but i was curious if you have ever touched on joints in the arms rather than legs, ive had an issue with golfers elbow for about 5 years now and though its not something i couldnt live with im nearing the point of considering surgery due to the persistent popping/clicking that slowly causes a painful inflammation buildup in my inner elbow when lifting anything over 15 lbs or when doing a flexed curling motion with no weight whatsoever. i havent seen you post any videos on elbow injury but i figured it wouldnt hurt to ask if i may have just missed them
Same , tennis elbow for me
Please do video on elbows!!!
Yes, elbows are an area I have addressed as well. Even have programs covering the shoulders, elbows, and wrists. Very similar to how we address the knee. Watch this video: th-cam.com/video/pzUVcG7oKLc/w-d-xo.html
@@TheKneesovertoesguy thanks for the reply just watched the video and appreciate you giving me a good starting point into recovery
does paddeling backwards on an elliptical / crosstrainer have the same or similair benefits for your knees as walking backwards?
Idk
I think it’s because you push against the ground.
You need resistance
I'm not an expert or anything, but from what I understand, walking backwards it's also work for your feet and toes, so... when we use that machine you mentioned, our feet it's not moving as it would by walking backwards, cause the feet it's always in the same position
@@g0ldxp744yes that’s true
It’s improtant to know that it’s not only about the movement our body does but also the stimulation we give to it and our sensor organs.
Our feet is a sensor organ and needs stumimulation to make the the whole body move.
Remember that our body is ALWAYS moving holistically.
There is no separations.
Clever idea! But not quite the same, as you are not strengthening from the ground up and building through the foot like you would with actually walking. It’s a good idea, some properties might carryover. But nothing seems to beat sled or the backward treadmill for improving pain-free knee ability! That being said, don’t underestimate simply backwards walking alone! Has helped thousands improve their knees!
Where are the shoes that you recommend for bunions?
Model 2 of the Uncivilized Sneaker! Available for presale at uncivilizedsneaker.com All white in limited quantity!
Hello Ben, my Achilles started hurting when I put pressure on my foot in plantar flexion like 4 weeks ago. If I try put my foot far out in front me and put pressure on it like pushing off it it will hurt. Do you have any tips? It doesn’t hurt when I jump just in plantar flexion
Seated or KOT Calf Raise and ankle flossing both can be helpful tools! I would also look into making sure you wear proper footwear🫡
@@TheKneesovertoesguy alright I will definitely try those, thanks!
@@TheKneesovertoesguy do you think stretching it will help too?
@@TheKneesovertoesguy do you think stretching will help it? Should I get a deep stretch on seated calf raise?
Thank you very much for the tip.
I will give it a shot and report back to you.
🙏🫡
Thank you for your fantastic content. Love your kids' toys in the background :)
Thanks so much!
Do I still need to do FHL calf raises from knee ability zero (i.e. leaning forward against a wall for support/stretch) if I have a smith machine that I do standing calf raises while elevated on a platform with my heels off the edge to get a deeper stretch?
Similarly, you mentioned how seated calf raises may not be as good without a dedicated machine due to lacking load, and while I don't have access to a dedicated seated calf machine, if I use the smith machine (with a bar pad for comfort on my knee/mid-thigh) I can load up very heavy weight so would you still recommend doing standing KOT calf raises if I can do seated ones with the smith machine?
From what I can tell, the knees don't really go as far over the toes when doing a seated calf raise (in a machine, smith machine, or free weights) compared to doing a standing KOT calf raise, so are both standing KOT and seated calf raises necessary for someone dealing with knee pain or is the primary goal for that type of calf raises to train the soleus and Achilles and then do things like patrick steps and ATG split squats to more directly address knees over toe ability?
More generally, if someone has access to a typical gym setup with free weights (barbell, plates, dumbbells, bench, & rack), smith machine, height-adjustable cable machine, ankle/foot straps (can do tib raises and other exercises via cable machine or attaching dumbbell to ball of foot) but none of the more specific ATG equipment like a seated calf or tib machine/bar would you still recommend doing the zero-equipment options or is swapping in some machine or free weight variations even better since load can be more consistently tracked and progressed?
Great questions! I personally think ANY form of straight leg and bent knee calf raises (one for each category) covers your bases well. 👊❤️
bad heel spurs and retro calcaneal heel bursitis in both feet. mass of calcified achilles on back of both heels.
about to go through achilles debridement of both feet. hoping ATG can offer some good therapy to get me back to working my ass off
Sorry to hear about this and believe the Foot and ankle ability protocols we offer + the information from this video can go a long way!
Hi, I have a question. I work out 5-6 times a week and do bodybuilding styled training and was thinking about implementing an ankle and knee mobility routine on one of my off days due to having knee pain while doing squat-movement patterns and also having poor knee mobility at the bottom of the rep. How long would you say does it take to see a noticeable change in both, and if you had to pick an overall exercise for building knee mobility, what would it be?
Thank you for the amazing content by the way
Everyone’s going to be different when it comes to progress, but staying consistent certainly will help with how quickly you see improvement! The ATG split squat is one of the best exercises for knee health and I would check out my six step knee approach here: How to Start Improving Bad Knees Right Now! (And How to Prevent Issues in The First Place?)
th-cam.com/video/IsBwxFrUluk/w-d-xo.html
Also covers some gems for the ankle!
thank you so much! Will definitely add some of this to my routine
Plantar fasciitis? Would love a video on this. This one doesn’t really chat much about it and I just want to play futbol again!
This video is actually covering what I would use for that issue. Reverse sled or backward treadmill being a great start!
@@TheKneesovertoesguy thank you so much. Maybe I have the 50 year old potato shaped human version but walking backwards now hurts more then walking forwards due to the pf
Is it possible you could do a short guide of exercises for those who suffer with SI joint issues in the hip?
Watch my 5 hip mobility standards and big 8 for the lower back👍🏻
Hi Ben. A friend suggested your channel. I'm 23 F and I got diagnosed with peripheral spondyloarthritis in Aug 2023. The rheumatologist says it's genetic and most probably got triggered due to the covid vaccine.
I'm on medication now, mostly anti inflammatory. Doctor is reducing my dosage and frequency and I can feel the pain returning.
What exercises can I do to strengthen my knees? Doc says I'll be able to do everything within time and need to build strength.
I want to be able to dance and run again, sit near a waterfall without the fear of slipping and not being able to trust my knees.
Thankyou for reading so patiently. 🌻
Would love to help you out here! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1!
th-cam.com/video/Jwu8f42rLuI/w-d-xo.htmlsi=x9J1nykzcoC6b1mO
kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950
Always hope and would love to coach you through it!
@@TheKneesovertoesguy This means a lot to me, thank-you very much! 🙏🏻❤️
Hi Ben, I for some reason always get pain on the outside of my lower leg just above the ankle in the tendon. I don't have any achillies or tibialis anterior pain can't find a reason or cure to this anywhere would appreciate your diagnosis. Thank you and keep up the great work!
Can't diagnose the issue, but I am sure strengthening from the ground up and still using movements like the tibialis raise and calf raise to strengthen the front and back of the lower leg can also help. Addressing foot ability as well will also help.
Switched to wide toe box (minamalist) shoes, eliminated 99.9 percent of plantar fasciitis
However, lack of a raised heal has been giving me achilles pain
I am working up to the minimalist shoe slowly but right now, i have to choose between foot pain and Achilles pain
Any advice would be great
Follow the exercises in this protocol. Could definitely help you sort out both of those issues. Our Uncivilized Sneaker fortunately isn’t 100% barefoot so it still allows for some comfort for activities like sports and walking🙏. Can find them here: uncivilizedsneaker.com
Foot is underrated AF. What do you think about regular standing calf raises with deep stretch and straight leg?
Definitely a good movement! I actually just made a calf guide here: ATG Calf System: 1. How to Start, 2. Long-Term Goals, 3. Form Tips
th-cam.com/video/k4rDx34nY7E/w-d-xo.html
Check it out!
Barefoot shoes are the best. Got BeLenka ones.
I've no backward treadmill, I get in front of my e-scooter, pull brakes and drag it backwards
That’s great! Way to go!
Thank u soooo much for ur help blessings always
You are welcome!
Hi Ben, I’m a runner who seems to be injured since whenever Ill run I have a range of problems: tibialis strain/pain, knee pain although it doesn’t quite happen as much anymore since that occurred when I first started getting injured during practice, and sometimes it’ll be my whole legs. My coach said that I have muscle imbalances with my hamstrings and glutes, and while I think that’s true and I need to train them, I feel like my calves are always tight. Sorry for a lot of information but it’s been months and running just seems like it hurts in random places at time.
Totally understand your concern! I think you found the right video! Starting with backwards walking, tibialis raises, and standing/KOT calf raises can help you address many of these issues. Can help you build your ability from the ground up and increase your ability to run pain-free. With the imbalances in the glutes/hamstrings, seated good mornings, back extensions, or any form of hip-extension could work great for you!
@@TheKneesovertoesguy Okay thank you so much!!!
In nordic hamstring curls the tension increases as you elongate the hamstrings, whereas in machine hamstring curls and deadlifts the tension is the same throughout the movement. Is that what makes nordics a supreme hamstring exercise for athletes? If yes, why?
Good observation. Tension is increased when elongated. For the hamstring curl there is greater tension when shortened, not constant tension. Both have their benefits in the strength curve and I would use both for supreme hamstring strength.
Hi, thank you for getting back to me. I have tried the seated calf raise with a dumbbell before which helped a bit but I’ll try find a gym with a machine of that. I will definitely try out the KOT Calf Raise, thanks. I’m guessing these exercises will help mostly with the gastrocnemius and soleus muscles but will these exercises help with the inside of the leg shin pain also?
You are welcome! Also yes! The tibialis raise is perfect for training the front of the leg and opposite of the calf raise.
I too have a decade old right ankle sprain from basketball and the ankle on that side pops and makes weird noises, and has limited dorsiflexion compared to the left which has tons of it. The tib raises with IsoTib have helped but I'm still missing that real healing, particularly for split squats and being able to squat deep. Maybe Floss Bands are indeed the answer!
Ankle flossing can be a gem and missing link for you! Can checkout my ankle protocol here: th-cam.com/video/Go6YXdIWRFs/w-d-xo.html
Thanks I'll do it!@@TheKneesovertoesguy
this the first year where both my ankles have been sprained an boy has it been hard to recover them. thank you for this video. i think due to previous sprains when i skateboard and even before I skated i was a fat kid and my ankle would randomly give out and get sprain.
Glad this video could help! Keep me posted🙏
All day. Again this is the fitness water. Voodoo tape i use it often. I Help others with it. Thank you thank you
🙏🙏🙏
🍿Thanks and Happy New year🍻
Thank you!
So happy to see the shoe in white. I see that the shoe sizes start at 10, and it's clearly (and understandably) for men. A man's 10 would be the equivalent of a woman's 11.5. Not many woman need that large a shoe. Will you be offering sizes appropriate for women in the future?
Thank you! Yep, testing sizes 6-9 right now, and my wife is designing a women’s everyday/exercise shoe as well. 🙏❤️
Excellent. @@TheKneesovertoesguy
I can't find this anywhere else but what is the stack height on the Uncivilzed Sneaker? I'm wondering compared to my Altras that are zero drop with about a 24m stack height.
Minimal cushioning and a zero drop midsole.
I believe I have a good amount of damage in my left ankle from a lot of sprains and a really bad sprain. Will this actually help get my ankle back to normal? I would almost bet there is cartilage missing.
Have helped many with their ankle sprains and issues using this same formula. Can’t guarantee results but always hope and easy to scale.
What are the brand of shoes you're wearing, Ben? I need new & better shoes
They’re from Uncivilized Athletics
I made these shoes with my friends who are TH-cam sneakerheads! uncivilizedsneaker.com They’re the first basketball shoes shaped like feet. Thank you!
@TheKneesovertoesguy are you ever going to offer them in more sizes like a size 9?
Thanks for the reply back, Ben 🫡🫱🏻🫲🏼
Hi man, I love your videos.. Especially the way you "challange" conventional treatment methods ( I say "challange" because I feel you are more educating the system as a whole than anything else).. Anyway.. Here's my question. My gf has chronic ankle instability and I would please like any advice. I went through numerous sources that stray from conventional therapy.. Anything from chondroitin and glucosamine supplements, and to stray away from ankle straps because it weakens the surround supporting muscles, in your experience.. How would you approach chronic ankle instability?
For ankle ability I find this video can work great! Covers many main points like ankle flexion & extension. For a more in-depth ankle protocol you can also checkout this guide: th-cam.com/video/Go6YXdIWRFs/w-d-xo.html&ab_channel=TheKneesovertoesguy
hey ben, i am a jiujitsu athlete and 3 weeks ago i had a knee injury. my knee rotated internally with the bodyweight of a guy on top of it. i think it was a tibiofibular dislocation with an lcl sprain, i did not get mri yet so i am not sure, but ive been struggling with tibiofibular dislocations for years now and espetially in my sport is really bothering me. is there anything i can do to stop that from happening? i saw your videos about the stretch with the 45 degree bench and i tried it today for the first time. it feels good even though i am still recovering from that injury, didnt get back to training yet, hope to be able to do so soon. much love and thank you for your precious content
Incline Pigeon can work great, and has helped me with the same issue: kneesovertoesguy.medium.com/does-your-knee-ever-pop-out-lock-and-then-have-to-be-popped-back-into-place-832c66b638cc
Hi Ben! @TheKneesovertoesguy - can you share where to buy the blue rubber band you use on your ankle?
Yep, atgequipment.com🫡
Hey Ben, do you have any suggestions for people suffering with patellofemoral syndrome? I love skiing but it rips my knees apart and it keeps flaring up
Totally understand! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1!
th-cam.com/video/Jwu8f42rLuI/w-d-xo.htmlsi=x9J1nykzcoC6b1mO
kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950
Checkout these links and let me know if you have any questions! Always hope!
Got a hip impingement when squatting back in May and had tibial tendonitis for about a year now from running. Both injuries caused me to kinda quit both lifting and running and lost motivation.
Is there a video on the main exercises I can do to avoid future injuries like these? Any advice would be appreciated
This video can be a great start! Would also checkout this video for the hips: 5 ATG Hip Mobility Standards
th-cam.com/video/p2VNYdKU7jU/w-d-xo.html
You talk about the foot shaped shoes for basketball, but what about cleats for baseball, soccer or football? or would traditional style be better then something with a wider toebox for those sports
When possible the foot shaped shoe would be ideal, not sure if they are making cleats with a foot shape, but would say that would be ideal for foot health and performance.
@@TheKneesovertoesguy
Thats awesome, thanks! find them so much more comfortable especially with wide feet... Can just use an over shoe cleat or convert them myself then
Hey Ben! Your content is ground breaking and so helpful! I was curious what your thoughts are on five fingers compared to your training shoes?
I would find what feels most comfortable for you! When it comes to sport, I think the Uncivilized Sneaker is the go to, but for training you definitely could use the five finger shoes if that is something you like!
I just twisted my ankle today while walking and sprained it. Was wearing Lebron's shoes, What would you suggest doing at the moment to heal?
I wear Lebrons with power step sole because of plantar fascitis. If I wear uncivilized sneakers, would I need to wear the power step sole too?
Oh shoot! Uncivilized Sneakers can work great, and would also checkout my ankle routine here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine
Would walking also constitute to exercising the ankle? I had a ankle sprain with a small bone fracture, 2 weeks in a cast, now thats healed. The sprain itself obviously not healed yet, leg is swollen (I assume thats normal for a ankle sprain?) and I was told to keep walking with crutches for 2 more weeks. I attempted to walk, and I can, although with a limp but quite pain free. Should I walk or not? I also recieved my floss, so I can start doing that, I imagine its going to help a lot.
Ankle flossing should help! Can’t advise when you should return to walking. This is my approach on the ankle: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine
I've noticed bad pain on my mtp joint and I find extra wide shoes help but I wear a 12 in women's so my options are limited. For your shoes what size would I get?
Will have sizes 6-15 available and currently have Men’s sizes 10-13👍🏻
Should I always wear a floss band for the pain after a slight ankle sprain when I walk around? Or is it only necessary when doing the ankle exercises? Love your content btw
You should only wear this for a short amount of time. Don’t want to cut off too much circulation to the ankle. Before you train the ankle this can be great!
Hi Ben,
I’ve been noticing my Achilles shifts/pops when I perform elevated calf raises for the past year. It only does this when my heel goes from below parallel to horizontal (or higher). Google tells me it’s Achilles tendinitis, is it time to buy some floss bands / a wobble board? Regular calf raises are fine but when I stretch the Achilles under load something is not right.
Slow and steady bent-knee calf raises and yes, if I were you I’d be flossing 🙏
I wanted to ask if you have helped people with peroneal tendinitis. I have been dealing with it since July of this year and still have problems. I have been wearing ankle braces every day for month and it did get better to a point. My doctor told me to use them and give an update but after that I haven't heard anything or been recommended to a physical therapist. I recently got a message gun, which has been great to get ride of tightness I was having in the paroneal muscle. I just got your floss band for my ankle but just not sure what else to do or how long this will take. Thanks so much for your time and videos.
Would have you checkout our ankle ability protocol here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine
Ankle flossing + the other tools mentioned can be a great start!
@@TheKneesovertoesguy I overdid it a bit trying different exercises in the link. I felt fine doing it but the next day my tendinitis flared up a bit so I have to wait for that to calm down again before slowly trying again. I'm still doing the ankle flossing, which seems to be fine even after the flare up.
Should I do the ankle flossing 2 or 3 times a day or just once? And I want to add tib raises and backward walking but again I'm waiting on that for now, but I don't have a good way to do backward walking. Would a chair with wheels and going backward on the hardwood floor still be fine to get the movement/range of motion? I don't want to overdo it again so I'm trying to be careful. Thanks Again.
Do you think these exercises, especially the floss band and tib bar, can help with chronic ankle impingement that developed after a severe ankle sprain?
Have helped hundreds address this and found ankle flossing and tib raises can go a long way! Just recently made an Ankle Protocol on our ATG app: Ankle Ability Exercise Routine
th-cam.com/video/jk3SWzqCctw/w-d-xo.html
Would love to coach you through it!
Coaching: atgonlinecoaching.com
Great video! For the shin splints, would you recommend all three moves or any of them in particular? Thank you so much!
Tibialis Raise + KOT Calf Raise will be a great combo for this!
Hey Ben, I had tight rope surgery on my right ankle in October and am hoping to be healthy for basketball in February. Will these exercises help relieve pain around my tendon, and provide me with strength to be able to push off the toe and run full speed again?
Has helped many with similar issues, can’t guarantee results, but building pain-free ability through flexion and extension in the ankle at a pain-free level can go a long way!
Thank you Ben!