Our online mini series Foot training
We are happy to help people restore and improve the health of their feet. In our miniseries, we share our knowledge about various common complaints and problems. We delve deeper into what foot training entails – from the anatomy of the foot to specific exercises to train the feet. This miniseries can also be viewed on our Youtube channel and among our Instagram reels.
Below you will find all our miniseries episodes. The newest episodes appear at the top. All videos are spoken in Dutch and have English subtitles.
Always be cautious when you start working independently! Do you have an injury or are you unsure about the intensity of the exercises? Then contact us or another specialist who can give you the best advice for your situation.
Episode 24: Insole Check
In episode 24 of the mini series, Delaila shows you how to test whether your insoles are still good or if it’s time for new ones.
Just like your running shoes, your insoles need to be replaced every so often. You can schedule an appointment with us for this, but you can also do a preliminary test yourself.
Follow these steps:
1️⃣ Press your thumb into the insole to see if it’s still firm enough.
2️⃣ Place your foot flat on the insole and check if it fits nicely.
3️⃣ Inspect the covering for wear and tear.
Are your insoles due for replacement, or are you unsure? Make an appointment!
Episode 23: Bunions
In episode 23 of the mini series, Mark helps you with bunions.
A misaligned big toe, also known as hallux valgus or a bunion, can cause pain and irritation while walking. Many people with this condition are told they simply have to live with it. But if it is not too advanced, we take a different approach. By starting the right exercises, it is possible to train your toe to stand straighter again.
1️⃣ Train both big toes at the same time using a resistance band. Keep your other toes on the ground.
2️⃣ Use a resistance band to pull the big toe upwards at an angle, so your toe is in a straight position. Press your big toe straight down while keeping the other toes (with your hand) on the ground.
3️⃣ Grab the tip of your big toe and move it upwards, outwards, then to the ground, and repeat upwards, inwards, and back down.
Want to know more about hallux valgus, read our Footnews article Hallux Valgus: What can a podiatrist do about a bunion?.
Episode 22: Sever's disease
In episode 22 of the mini series, Bram tells about Sever’s disease.
Sever’s disease is an inflammation in the growth plate of the heel, where new bone forms in growing children. While the growth plate is made of bone in adults, it is still cartilage in children. Stress on this area can therefore more quickly lead to inflammation. More about Sever’s disease can be found in the Footnews article Sever’s disease: what we can do about heel pain in children.
Active children have a higher chance of developing Sever’s disease. Fortunately, this condition resolves on its own once the heel is fully grown, which usually takes six months to a year. In the meantime, we can reduce heel pain and pressure through the use of insoles and exercises. Our focus is on reducing tension on the plantar fascia, and we use exercises such as:
1️⃣ Calf stretches
2️⃣ Sun Salutation
3️⃣ Rolling a ball under the sole of the foot
Episode 21: Lisfranc injuries
In episode 21 of the mini series, Sharon explains Lisfranc injuries, also known as midfoot injuries. For more information, you can read our article Everything you need to know about Lisfranc injuries.
Sharon shares some exercises that strengthen the foot arch:
Short foot exercise
1️⃣ Sit or stand, and place your foot in a neutral position on the ground with your toes slightly extended.
2️⃣ Then, relax your toes.
3️⃣ Now, pull the ball of the foot towards the heel without using your toes.
4️⃣ Hold this position for five seconds, then relax again.
Half moon
1️⃣ Roll your foot fully on the ground from the heel in a neutral position with the toes slightly extended.
2️⃣ Relax your toes and pull the ball of the foot towards the heel, as in the exercise above.
3️⃣ Hold this position for five seconds.
Resistance Band
1️⃣ Sit on a chair or bench with your legs crossed in a figure 4 shape.
2️⃣ Take a resistance band and wrap it around the middle of the foot that is on the ground.
3️⃣ Wrap the other end around the middle of the foot that is on your knee.
4️⃣ Move the top foot up and down in a controlled manner.
5️⃣ Switch feet after a few reps
Episode 20: Pro foot training exercises
In episode 20 of the mini series, Mark shares exercises for (professional) athletes.
(Professional) athletes who run, sprint, and jump a lot need to pay close attention to their ‘ankle stiffness’ to absorb the impact of their movements properly. That’s why it’s important to have strong calves. Mark shares three pro exercises that ensure your legs can handle the intensity of your sport.
🦵🏽 Lateral stepdown – an exercise to train stability and mobility
🏋🏼♂️ Tip-toe Bulgarian split squat – train your stability with this strength exercise
🪑 Tip toe wall-sit – this exercise helps train your stability and balance
Episode 19: Walking barefoot
In episode 19 of the mini series, Bram tells you all about walking barefoot safely. The exercises below will help you avoid complaints and injuries:
🏋🏻♂️ Toe curls – Strengthen the bottom of your foot using a towel.
🎾 Marble lifting – Train the smaller muscles in your toes and foot using a larger marble or foot massage ball.
🩰 Heel and toe tips – Walk alternately on toes and heels and train the muscles in the front and back of your legs and feet.
Episode 18: Forefoot pain from slippers
In episode 18 of the mini series, Delilah helps you painlessly through summer.
When temperatures rise, we often opt for open shoes to beat the heat. Slippers are wonderfully cooling, but they often don’t provide enough support for your feet and ankles: the soles are too flimsy and the fit is too loose. This can cause pressure on the forefoot and thus forefoot pain. To prevent these complaints, you can do these exercises at home:
👣 Big Toe Training – Use a mini resistance band for toes and move your big toe up and down.
🍀 Toe Training – Use a mini resistance band for toes and move your four toes up and down.
🩰 Arch Training – Tighten your arch to strengthen the muscle.
In our Footnews article, we delve deeper into the do’s and don’ts of wearing slippers. We also link in the article to previous Mini series episodes that will help you pain-free through the warm months. These are episodes 5, 6, 7,10 and 11.
Episode 17: The influence of hip stability on foot function
In episode 17 of the mini series,
Myrthe teaches you a few simple exercises that you can do at home to train your hip stability. Insufficient hip stability affects your knees, ankles, and foot movements during walking, which can lead to a higher risk of overuse injuries.
1️⃣ Single leg deadlift – trains your balance and stability
2️⃣ Elevated step ups – improves strength, stability, and coordination
3️⃣ Bulgarian split squat – strengthens and stabilizes the muscles in ankles, knees, hips, and core.
Episode 16: Alleviating Ankle Arthritis
In episode 16 of the mini series, we share exercises that help with arthritis.
Arthritis is a condition where the quality of cartilage in your joints deteriorates. This causes pain, stiffness, and reduced mobility. Try the following exercises to alleviate pain and discomfort from ankle arthritis.
🩰 Ankle Flexion and Extension – Gently stretch and bend the ankle to increase your range of motion.
☝🏼 Plantar Fascia Stretch – Pull the toes towards your shin to stretch the plantar fascia and improve ankle flexibility.
🕺🏽 Calf Stretch – Place the forefoot against a wall and bend the back leg to stretch the calf muscles, which can reduce tension on the ankle.
🏃🏼♀ Functional Walking Exercise – Improve ankle functionality by walking on level ground and paying attention to the foot’s roll-through (rolling from heel to toes).
In our consultations, we would focus on individual aspects like stride length, frequency, foot placement adjustment, improving posture, and balance.
Episode 15: Ankle stability
In episode 15 of the mini series, you’ll learn about the importance of ankle stability:
The importance of ankle stability is often overlooked while training for a marathon. The focus is often on performance enhancement and interval and strength training, while it is scientifically proven that good ankle stability prevents injuries and promotes recovery.
Add these three exercises to your training schedule for optimal preparation for a marathon:
1️⃣ Single-leg squat – Lift one leg off the ground and bend the leg that is still on the ground in a controlled manner, place the lifted leg back on the ground at the lowest point, and come up to the starting position.
2️⃣ Lateral hops – Keep both legs straight next to each other and hop from left to right.
3️⃣ Single leg deadlift – Stand with your feet shoulder-width apart and lift one knee to a 90° angle. Bend forward with a straight back, with the lifted leg pointing straight back. Come back up in a controlled manner and repeat. Switch legs after a few repetitions.
Episode 14: Relief for Plantar Fasciitis
In episode 14 of the mini series, we talk about plantar fasciitis: A condition called plantar fasciitis may surface as a result of overuse. You can recognize this injury by pain in the heel. Plantar fasciitis is often a result of various underlying problems.
To ease and prevent the symptoms, Bram has a few exercises to do at home:
⚾ Roll a massage ball under the sole of your foot, pay extra attention to painful areas.
🛝 Stretch your calf muscles by standing on a step and slowly and controlled letting your heels drop.
🩰 Relieve your calf muscles by lifting both heels at the same time, rising onto your toes. Make this exercise more challenging by using a mobility block or alternating between feet.
☝🏼 Stretch your toes by lifting only your toes off the ground while keeping the rest of your foot firmly on the ground.
Episode 13: What to look out for when choosing new shoes
In episode 13 of the mini series, Mark shows different aspects that are important when choosing your footwear. Here are the 4 aspects:
1️⃣ Firm sole – the sole should not fold double.
2️⃣ Cushioning is fine but not too much – the sole should be firm enough that you don’t sink in.
3️⃣ Toe-box – the tip of the shoe is slightly raised for good settlement.
4️⃣ Firm heel – you should not be able to press the heel all the way down
Episode 12: Different lacing techniques
In episode 12 of the mini series, Myrthe shows different lacing techniques to get more comfort in your walking/running shoes. Explore the lacing techniques for the 4 most common foot problems:
Wide feet – With a wide foot, it can help to tie the laces crosswise to give the foot more room, while still providing good support and grip.
Slipping heel – A slipping heel can result in instability, making you more likely to suffer an injury.
Flat feet – This lacing technique helps prevent overstretching and irritation to the tendons and offers immense comfort.
Swollen feet – Using this technique gives the shoe a flexible fit and stretches with swelling.
Episode 11: Train the Tibialis Posterior
In episode 11 of the mini series, Sharon demonstrates two exercises to train the Tibialis Posterior. When this muscle is affected, the arch of the foot cannot maintain height properly. The exercises are:
🏋️Calf Raise Ball between Heels
1️⃣ Place a small ball between your heels.
2️⃣ Clamp it tightly.
3️⃣ Stand on your toes in a controlled motion.
⏱️ 2 sets of 10 reps, twice a week
🏋️Flat Feet Exercise
1️⃣ Tie an elastic band to a table leg and place the band on the side of the ball of your foot.
2️⃣ Place your arm between your knees to stabilize it.
3️⃣ Keep your heel on the ground, rotate your foot outwards and back again in a controlled motion.
⏱️ 2 sets of 10 reps per foot, twice a week
Episode 10: Train the tension of your foot arch
In episode 10 of the mini series, Bram shows how to train the tension of your medial arch of the foot. Insufficient tension can lead to overpronation. Overpronation increases the risk of injury. Fortunately, there is a simple exercise that can have a positive effect on this. This is:
🏋️De Towel Crunch
1️⃣ Sit up straight.
2️⃣ Place a small towel on the floor and position your foot in the center.
3️⃣ Crunch the towel together with your toes. Hold this for three seconds and then relax your foot.
⏱️ 10 reps per foot, every other day
Episode 9: The Navicular Droptest
In episode 9 of the mini series, Mark demonstrates the navicular drop test, which allows you to test the tension of your medial foot arch.
Tension of the medial arch is especially important for shock absorption, stability and setting off your foot.
Please note: have someone else do the second marking so that the position of your foot remains correct.
Episode 8: Mobility of the ankle and calf
In episode 8 of the mini series, Bram covers exercises to promote ankle and calf mobility.
Combined with the exercises from episode 7 with Mark, these exercises provide a good warm-up for strength training for the foot.
Episode 7: Forefoot Mobility
In episode 7 of the mini series, Mark focuses on the mobility of the forefoot! It includes various exercises such as massage and mobility exercises.
Episode 6: Intrinsic foot muscles
In episode 6 in the mini series, Sharon talks about intrinsic foot muscles, Hallux Valgus and an exercise how to reduce the complaints of it at our location Sportcentrum Kemanju in Haarlem (The Netherlands).
Episode 5: Extrinsic Foot Muscles
In episode 5 of the mini series, talks about the extrinsic foot muscles. Myrthe tells you about their function and also shares two exercises you can do on your own to train these muscles:
1️⃣ Scooping Motion of the Foot with Dynaband – Perform this exercise slowly. You can do 3 sets of 10 repetitions.
2️⃣ Ball on Medial Side of Malleolus – Clamping and Calf Raise. Perform this exercise slowly as well. Find support against the wall. You can do this exercise with 15 repetitions.
Episode 4: Risk prevention of weak foot muscles
In episode 4 of the mini series, it’s Mark’s turn! He tells more about the risk of weak foot muscles and shares an exercise to train stiffness in the foot muscles.
Episode 3: Injury prevention
In episode 3 of the mini series, it’s up to Bram!
He shares insights on risk factors for injuries and an exercise to increase stiffness of the tendons in the foot.
Episode 2: Biomechanics of the foot
In episode 2 of the mini series, Myrthe tells us more about the biomechanics of the foot!
Aflevering 1: Foot Core System
In episode 1 of the mini series, Sharon tells you all about the Foot Core System.
The foot consists of many different moving parts. There are 26 bones, 33 joints, 107 ligaments, and 19 muscles. This foot structure has two functions:
1️⃣ Stability for forward and upward movement.
2️⃣ Flexibility to walk on various surfaces.
The foot consists of three arches, each with its own function. Sharon shows you their locations and how they work.
With our miniseries, you can already prevent and alleviate complaints at home. Always be cautious when you start working independently.
Do you want a personalized treatment plan? Make an appointment or email info@podotherapiebeld.nl with your contact details.