 Next question is from Lindsay one dove. I'm struggling with pain in my toes and arches. How do you best strengthen the feet? Okay, so there are specific foot exercises that you can do in fact We have a lot of them in our maps prime pro have short foot and piano toes to be specific Yeah, those are two easy ones, right? So short foot is Right, so short foot's one where you strengthen your arch Piano toes is literally articulating your toes like you're playing the piano But like strengthening anything. It's a slow process. Okay, so what you don't want to do Just like working out the rest of your body You don't want to jump in and do tons and tons of exercises right out the gates You want to start very very slow and be patient with yourself for example piano toes For some people is so frustrating at first that they had they literally have no connection to their toes so you tell them to do piano toes and All the toes move at the same time at the same time to of um, yeah They can't like individually articulate them. It gets frustrating. And so yeah, definitely take your time with it Definitely start with just trying to walk around barefoot Yeah, and that's that's like the easiest way to just like get this going in the right direction Just to be able to start having that sensation and and feel Different surfaces that's all gonna provide feedback and and get you know muscles a little bit more involved in the Stabilization process that maybe we're dormant because of always keeping them confined in this sort of a cast through your shoes And and we're always trying to you know form things for our feet to be comfortable to where we're not really like training them to You'd be able to have like more strength and Stability just like you would any other muscle. So I remember when on dr. Brink really broke me down and Enlightened me on how weak my feet were and that was something that I started to really work on probably what three four years ago now And feel like I've come a long way But I do remember what that looked like when I first started and so I'd first would start with Trying to become be barefoot more often, right? I was never barefoot really and I always trained in shoes and And what I'd have to do before I would start training is I would take the lacrosse ball And I would roll the bottom of my feet just to kind of like wake up everything that was like completely I felt like my foot was like seized up You know like that same when she talks about pain in her toes and then the arch in her feet I had that also so I couldn't go from Training in my shoes my whole life and also in barefoot training because it would cause these like pain in my arches And in my toes so the first thing I'd have to do is to kind of roll everything out with the lacrosse ball And then do exercises like short foot short foot and piano toes It just kind of wake everything up and then after I did that then I would try and you know Intermittently train barefoot which was like once maybe twice a week and then get to the point where I'd start doing these walks And if you've been listening the podcast for which I think Lindsay has so she might remember this I used to like story this on when I was talking a lot about this three four years ago Where I would I started to walk my dogs What one of the two walks I walked my idea walk them barefoot so that was for me That's only like a ten minute little walk that I would do And so I just started incorporating more times where I was outside in dirt on ground Barefoot and then also doing the little short foot and piano and then the lacrosse ball And then it got to a point where that would became very consistent into my routine And then it became I where I was always barefoot training Like I would be barefoot training three to four times a week And then starting to do exercises like tippy-toe squats things that would start to really challenge and strengthen my feet But that first you got to address the the connection the lack of mobility and just getting used to doing that walking on sand It's phenomenal. So if you're somewhere where you can get to a beach or a park Walking around on that was is really good to help strengthen the feet But like what I think Sal said is you just got to be careful or Justin I don't know who said it what you just got to be careful that if you haven't been training this way or addressing this You easily can overreach and then you're gonna be sore and toes and arches hurting Yeah, one thing to add to the walking patterns and just starting with that is to notice where a bit of wear and tears happening with your foot. So a lot of times you'll see that with like calluses or You know like you'll just see like Where where it may be like more pressure that you're applying towards your big toe versus your pinky toe and trying to sort of be conscious of that and even that out in terms of that triangle of points of Pressure applying pressure. So basically like towards where you tie your shoelace Up there versus like your big toe and your pinky sort of distributing that evenly What what a great point one of the things after Brink enlightened me on this I started to kind of look at the the bottoms of my feet more and I actually I used to I You and it's no longer there. So this is like for to give people some hope that that deal with this I had a on my left foot. I had them on both feet, but I had it more on my left foot I had a massive callus that had been there my whole life on the outside of my Excuse me on the inside of my big toe of my left foot because that was always repressing it there Yeah, I was pressing it so proning right so my feet my heels were collapsing inward and I was always putting a lot And it just to this callus. I've had it my whole life and just thought that's how I was It wasn't until I addressed all this and then I become very aware that my feet were collapsing inward And so I always try to put emphasis on rotating out and it started with just the awareness of it like and for me I know we're talking to a girl here. So this is doesn't really apply But just bear with me, you know every time I would go pee in at my house I'd be bearable and I would I would rock on the outside of my feet because I wouldn't it would be standing still for a few seconds and just getting that that understanding what's going on and paying attention to that and I do that at least three to five times in a day and It's just becoming more conscious of how you walk and how you distribute your weight on your feet