The purpose of this page is to give access to a video transcript to comply with ADA guidelines.
Grant Speer:
Lately, we’ve talked about the importance of having strong intrinsic foot muscles. Today, we’re going to give you a four minute routine
(Holds up 4 fingers)
that you can do to improve the function of these muscles. This routine is designed to work the muscles that help move your toes, stabilize your foot, support your arch and absorb shock.
(Count with fingers)
Grant Speer:
[Image of foot bones]
When doing all of the exercises that we’re about to show you, we want you to have three points of contact on the ground,
(Holds up 3 fingers)
which means the ball of your foot, the outside of your foot and your heel all have equal way on the ground. By equally distributing your weight between these three points, you ensure that you have equal muscle activation throughout your foot and that you aren’t over-utilizing one area of your foot more than the others.
Grant Speer:
[#1 Short Foot]
(Music plays)
The first exercise is what we call the short foot exercise. This is bringing the ball of your foot closer to your heel without scrunching your toes.
(Stretches foot)
[1. Don’t scrunch toes 2. Keep toes off the ground]
[30 reps! Do both feet at the same time!]
[#2 Lift off & Set Down]
The second video involves lifting your toes up off the ground, spreading them out as much as you can, and then gently setting them back down.
(stretches foot)
[1. Don’t scrunch toes 2. Maintain 3 points of contact]
[30 reps! Do both feet at the same time!]
[#3 Toe Differentiation]
The third exercise, you will keep your big toe press down on the ground. While you raise your outside four toes up, then you will switch and do the opposite.
(Strecthes foot)
[1. Don’t scrunch toes 2. Maintain 3 points of contact]
[30 reps! Do both feet at the same time!]
Grant Speer:
[#4 Squeeze & Separate]
(Squeezes finger together and spreads them out)
With the fourth exercise, you’re going to squeeze your toes together as much as you can, and then spread them out as much as you can. Again, without trying to scrunch your toes too much.
(Stretches foot)
[1. Don’t scrunch toes 2. Maintain 3 points of contact]
[30 reps! Do both feet at the same time!]
[#5 SL Balance]
The fifth and final exercise is simply going to be a single leg balance while keeping your five toes off the ground. Again, keep those three points of contact equally on the ground.
(Holds up 3 fingers)
(Stretches foot)
[1. Keep 3 points of Contact 2. Keep toes off the ground]
[30 seconds each!]
Grant Speer:
Do you have foot pain or plantar fasciitis, do this routine a couple of times a day. If you simply want to have better functioning feet, then mix this routine into your exercise program three or four times a week. If you have any questions, please leave a comment below. I’m Grant Speer with St. Johns Chiropractic & Performance.
[Thanks For Watching!]
[Please subscribe and go to STJchiro.com for our other blogs and videos!]