#Flatfooted

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#Flatfooted Reel by @thatdptcouple - Foot intrinsic and calf muscles are probably the least trained muscle group in runners. Strong foot and ankle muscles can make a huge difference in
2.2K
TH
@thatdptcouple
Foot intrinsic and calf muscles are probably the least trained muscle group in runners. Strong foot and ankle muscles can make a huge difference in running injury prevention and running economy. None of these signs/tests are foolproof. But they are good to give you a general idea of how your feet are moving. If you’re looking for 1:1 training, we offer individualized strength and running programs to help you meet your goals and stay injury free! Sets and reps ↓ Banded B stance heel raise: 2x20 Single leg heel raise: 3x12 Foot plank deadlift: 3x8 #runninginjury #strengthforrunners
#Flatfooted Reel by @thatdptcouple - Foot intrinsic and calf muscles are probably the least trained muscle group in runners. Strong foot and ankle muscles can make a huge difference in
8.9K
TH
@thatdptcouple
Foot intrinsic and calf muscles are probably the least trained muscle group in runners. Strong foot and ankle muscles can make a huge difference in running injury prevention and running economy. None of these signs/tests are foolproof. But they are good to give you a general idea of how your feet are moving. If you’re looking for 1:1 training, we offer individualized strength and running programs to help you meet your goals and stay injury free! Sets and reps ↓ Banded B stance heel raise: 2x20 Single leg heel raise: 3x12 Foot plank deadlift: 3x8 #strengthforrunners #runninginjury
#Flatfooted Reel by @dr.nic.cartaya.hyrox (verified account) - One thing you can do today to help your foot pain? Train barefoot to build from the ground up.👣 But don't just take my word-science backs it: 📚 A
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@dr.nic.cartaya.hyrox
One thing you can do today to help your foot pain? Train barefoot to build from the ground up.👣 But don’t just take my word—science backs it: 📚 A 2016 Clinical Biomechanics study by Chen, Sze, Davis & Cheung showed that habitual runners who transitioned to minimalist shoes (a barefoot-like setup) over six months significantly increased both intrinsic and extrinsic foot muscle volume, especially in the forefoot Here’s why it matters for hybrid athletes: ✅ Stronger arches = better force transfer ✅ Enhanced proprioception = improved balance ✅ More stable feet = reduced ankle & knee strain Start simple: 🦶 Barefoot warm‑ups (standing calf raises, toe spreads) 🦶 Static holds on one leg (mini single‑leg balance) 🦶 Farmer’s carries or lunges *unshod* on grass/turf Your feet are your foundation—treat them like one. Stronger feet = stronger performance.
#Flatfooted Reel by @tension.intervention - 🛠️ The "Bulletproof Ankle" Routine Transitioning to a forefoot strike requires more than just "trying harder." You need the mobility to get there an
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@tension.intervention
🛠️ The "Bulletproof Ankle" Routine Transitioning to a forefoot strike requires more than just "trying harder." You need the mobility to get there and the strength to stay there. In today’s video, we’re breaking down the essential prep work: 🔹Dorsiflexion Assessment: Can your knees even track over your toes? If not, your gait is compromised before you start. 🔹Banded Ankle Mobility: Using a resistance band to clear joint restrictions and "reset" your ankle's range of motion. 🔹Tibialis Anterior Strengthening: Building the "armor" on the front of your leg to balance out those powerful calves. 🔹Eccentric Slant Board Calf Raises: Focus on the slow lowering phase to lengthen the fascia and prep your tendons for high-impact loads. 🔹Single Leg RDLs (on a wedge): Using the wedge to force stability through the big toe and posterior chain. Put some spring in your step and get moving🏃💨 #running #runningtips #gaitanalysis #anklemobility #injuryprevention
#Flatfooted Reel by @tim.y.c - Proper foot rehab involves loading the foot and improving its load tolerance! This goes for anything, not just foot rehab. If the target tissue/struct
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TI
@tim.y.c
Proper foot rehab involves loading the foot and improving its load tolerance! This goes for anything, not just foot rehab. If the target tissue/structure isn’t being loaded adequately, it’ll be less likely to tolerate forces when you return to sport. In summary: PROPER REHAB PROGRESSES TO A LEVEL THAT IS HARD/TAXING FOR THE INDIVIDUAL IN REFERENCE TO WHAT THEY’RE TRYING TO RETURN TO. ——————————————————— @nitro.ptp , I work with runners to REHAB INJURIES I also put runners through my STRENGTH TRAINING PROGRAM If you’re interested in working with me, click the link in my bio or send me a DM!⚡️ #physicaltherapy #runners #runninginjury #runninglife #runnersofinstagram
#Flatfooted Reel by @proformptma - If you're a runner dealing with shin splints, Achilles pain, tight calves, or plantar fasciitis… there's a good chance your lower legs aren't keeping
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@proformptma
If you’re a runner dealing with shin splints, Achilles pain, tight calves, or plantar fasciitis… there’s a good chance your lower legs aren’t keeping up with the miles. 👟 Every step you take while running sends 2–3x your body weight through your feet and calves. Now multiply that by thousands of steps per run. 😳 If those muscles aren’t strong enough to handle the load, something eventually starts to complain. That’s why lower leg rehab isn’t just for when you’re hurt, it’s how runners stay healthy and keep stacking miles. Stronger calves. More resilient Achilles. Better ankle stability. Less time sidelined. More time running‼️ Don’t just train your miles. Train the muscles that carry you through them. 🏃‍♀️💪
#Flatfooted Reel by @domrangel_dpt - Did your heel lift off the ground? 🧱📉 If you struggle with Plantar Fasciitis, Achilles pain, or Runner's Knee... the problem usually isn't the pain
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@domrangel_dpt
Did your heel lift off the ground? 🧱📉 If you struggle with Plantar Fasciitis, Achilles pain, or Runner’s Knee... the problem usually isn’t the painful spot. It’s a locked-up ankle joint. The Test: 1. Place your foot exactly one “fist-width” away from a wall. 2. Glue your heel to the floor. 3. Try to touch your kneecap to the wall. ❌ The Fail: If your heel lifts off the floor, or your knee gets stuck halfway, your ankle mobility is frozen. ✅ The Pass: Your knee taps the wall and your heel stays flat. The Science: Running requires your shin to pivot over your foot. If your ankle is locked, your body still has to get over that foot somehow. So, what does it do? It forces your foot to collapse inward (overpronation) and twists your knee to compensate. You don’t need expensive custom orthotics. You need to unlock the joint and fix the movement pattern. Let me find your mechanical leak for FREE. 🔧 I am doing 10 free Running Form Audits today. 👇 Comment the word “AUDIT” below. I will DM you instructions on how to send me a quick side-profile video of your stride. I will personally analyze your form, find the leak, and tell you exactly how to fix it before your next run. Let’s get you running pain-free. 🏃‍♂️💨 Tell me below: Be honest, did you PASS or FAIL the Wall Test? 👇
#Flatfooted Reel by @dr.nic.cartaya.hyrox (verified account) - You don't want a flexible calf. When you run, your Achilles doesn't just stretch-it stores energy when your foot hits the ground and releases it to
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@dr.nic.cartaya.hyrox
You don’t want a flexible calf. When you run, your Achilles doesn’t just stretch—it stores energy when your foot hits the ground and releases it to push you forward. A stiffer (but healthy) Achilles returns more energy, making running feel smoother and more efficient. A tendon that’s too compliant (soft) or irritated leaks energy and gets overloaded. So stiffness here doesn’t mean “tight.” It means efficient force transfer. With Achilles tendinopathy or after time off: 🔹Tendon stiffness often decreases 🔹The calf has to work harder to produce the same force 🔹Load shifts up or down the chain (calf strain, plantar fascia pain, knee issues) 🔹Running starts to feel heavy, sluggish, or painful—especially as fatigue sets in Research shows that reduced tendon stiffness is associated with poorer running economy and higher tissue strain during repetitive loading like running (Kubo et al., 2015; Bohm et al., 2015). This is where rehab often goes wrong. 🔹Isometrics→ helpful for short-term pain relief 🔹Heavy slow resistance (slow calf raises, bent + straight knee) → improves tendon stiffness and load tolerance 🔹Plyometrics / pogos / hops→ teach the tendon to stiffen quickly, which is what running demands Studies show that progressive loading—especially heavy resistance followed by elastic, faster loading—can increase Achilles tendon stiffness and improve function (Beyer et al., 2015; Bohm et al., 2015). Stop stretching. Start moving. Link in my bio for 1:1 coding for your next HYROX or obstacle course race if you want to go groom pain to PR to podium.
#Flatfooted Reel by @jks_fit - Part 2️⃣: Layering Interventions for Right Medial (Inner) Foot Symptoms During Initial Contact 👣 In this phase, we focused on modifying running dist
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JK
@jks_fit
Part 2️⃣: Layering Interventions for Right Medial (Inner) Foot Symptoms During Initial Contact 👣 In this phase, we focused on modifying running distance and adjusting footwear 👟 to help reduce stress on the medial foot during ground contact. These changes have already helped decrease the intensity of his symptoms. Now let’s break down the key exercises we added to his updated program — while continuing the interventions from Part 1️⃣ 🔹 Double-Leg Squats + Isometric Heel Raise 🏋🏽‍♂️�We kept this movement functional by incorporating controlled eccentric and concentric squats. Adding a resistance band around the lower legs challenged the hip abductors to improve pelvic stability, while the isometric heel raise maintained load through the gastroc-soleus complex. Stability from the hips ➡️ control at the foot. 🔹 Triple Extension Against the Wall 🔥�One of my favorite dynamic warm-ups for active individuals! This drill loads the gastroc-soleus complex while also engaging the single-leg glutes and hamstrings — key players in efficient running mechanics. The rolled towel under the big toe provided tactile feedback to encourage proper medial weight distribution. 🔹 Supine Bridge with Plantarflexion Against the Wall 🍑�This variation strengthens the posterior chain — glute max, hamstrings, and gastroc — while increasing the loading angle through the lower limb. Elevating the feet against the wall increases demand compared to a traditional floor bridge. 🔹 Single-Leg Balance on BOSU ⚖️�Focused on improving stability and intrinsic foot muscle control by balancing on an unstable surface. Great for enhancing foot strength and proprioception. 🔹 Seated Figure-4 Ankle Band Inversion 🎯�With the band anchored by the opposite foot, the working foot performs inversion (bringing the foot inward and slightly upward). This specifically targets and strengthens the posterior tibialis — a key muscle for medial arch support and foot control. Building strength from the hips down while improving foot mechanics • • #physicaltherapy #physicaltherapytips #footpain #runningrehabexercises
#Flatfooted Reel by @matidubas - If you had sacrificed 6 minutes a day… you'd stop collecting injuries. Isometrics are one of the most underrated tools for runners. They're simple,
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MA
@matidubas
If you had sacrificed 6 minutes a day… you’d stop collecting injuries. Isometrics are one of the most underrated tools for runners. They’re simple, low-risk, and stupid effective when you’re dealing with pain. They help your tendons get stronger, calm symptoms through your nervous system, and build strength without trashing your legs like hard runs or heavy lifts. That’s why you can do them daily — especially when you’re injured. Today’s 6-minute routine: 1. Isometric lunge hold 2. Wall-supported calf hold (straight + bent knee) 3. Supine hamstring/calf hold 1 minute per leg. That’s it. Try it for 7 days and tell me what changes. And if you’re still skipping the basics and hoping carbon shoes will fix you… godspeed. Love, Mati
#Flatfooted Reel by @unsmoosh - I used to accept knee pain, shin splints and constant taping as the "cost of admission" for running. Everyone around me were all in thick "suppor
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@unsmoosh
I used to accept knee pain, shin splints and constant taping as the "cost of admission" for running. Everyone around me were all in thick "supportive" cushioned shoes. Yet they're trapped in a loop of limping, rehabbing, and re-injuring all year round. I finally asked myself.. "If this technology is so supportive, why is the injury rate so high?" That question revolutionized my approach. I realized I was outsourcing my body's proprioception and stability to a shoe. I began rebuilding my entire foot's natural strength from the ground up. The result? Over a decade of injury-free running. 4x weekly, consistently. No physio. No forced rest. No chronic issues. The lesson was clear: Running isn't dangerous. The danger is the myth that our biomechanically brilliant feet need to be "saved" by a raised heel and excessive cushioning. A design that promotes structural weakness. And you pay the interest with your longevity. Project Feetback exists because no one warned us about this trade-off. Now, I am. If you're ready to reclaim the strength you were told to outsource.. you're in the right place. @unsmoosh 🦶🏻 #runningform #injuryfree #injuryprevention #runningbiomechanics #runningtips
#Flatfooted Reel by @cambentley - If you struggle with knee pain while running, this video is for you. Runners knee often refers to pain from the patella rubbing against the femur. Th
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@cambentley
If you struggle with knee pain while running, this video is for you. Runners knee often refers to pain from the patella rubbing against the femur. This can happen when the knee doesn’t track in line with the foot and collapses in while running and can be a sign of missing thigh or glute strength. Here’s 2 things to help with knee pain before your next run: First, practice ISO toe taps - with a slightly bent knee on one leg, tap the other foot forward and back while keeping weight on the foot. Find a knee bend angle that works for you and your knee pain - adjust higher or lower. Focus on keeping the knee in line with middle toes. Start with 30 seconds each leg. Second, work on single leg step-downs. This builds on the toe taps by building strength in a larger range of motion. Again, focus on keeping the knee in line with middle toes. Start off of one stair and progress slowly to build strength. Aim for 2 sets of 8 reps each leg. Do these both before your next run and feel the difference. #running #prehab #exercisetips #runningstrong #runnersknee

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