 Our next caller is Pierre from Canada. Hey Pierre, how can we help you? Hi guys. So, I've been training full body for the last few months and I've seen some growth in my calves for the first time. And I've been doing full body two, three times a week and I've been doing kind of trigger sessions on the off days where I would always do calf raises. But now, since for the last few months I've also had pain in my left foot and the ball of my foot, I'm guessing possibly metatarsalgia if I'm pronouncing that correctly, which kind of aggravates my foot. Usually I've been able to do calf raises anyways and just kind of push through the pain. But I've never been able to properly recover and it still kind of hurts every so often. So I don't want to have chicken legs and I do want my calves to keep growing. So is there something I can do an alternate to calf raises to train my calves? Yeah, first we need to solve this issue because if you just keep pushing through it's going to get worse and worse. So there's a couple of things you can look at. One is to look and see if you can work on the fascia on the bottom of your foot. Cross ball. Like a lacrosse ball or a baseball, like a hard small ball of some sort and you kind of roll it under your foot, especially in the arch of the foot and loosen up kind of the muscles and the fascia there. So that's one thing you could do. We sell those at mindpumpstore.com. We have them there. Okay, perfect. So focus on that. The second thing I would do is I would work on the articulation of your toes. Do you have Maps Prime Pro by any chance? I do not. Okay, so we have some movements in there. We'll send that over to you. But like there's toe piano would be a good one. Just to get the articulation of the toes. And then I would work on the tibialis muscle, which is the muscle on the shin. So rather than doing like a, where you lift your heel off the ground, what you're doing is you're standing on your heels and you're lifting the top of your foot off the ground, literally working the opposite side of your shin. So the calf is on the back. The tibialis is on the front. And oftentimes, not always, but oftentimes pain in the foot or in the shin tends to be an imbalance between the calf and the tibialis. So I'll start strengthening the tibialis to see if that makes a difference. And then I would lay off calf raises just for a little while or at least not do trigger sessions for the calves to allow that to heal a little bit because it sounds like it's already a bit of an issue. Pierre, have you played with BFR training at all? BFR training, sorry. Yeah, blood flow restriction. Sorry to say again. So BFR training, blood flow restriction. That's what that is. Oh, okay, sorry. No, I've never tried that before. So this would be a great supplemental thing that I would add into what you're doing. So maybe it is to Sal's point that you've just got to overdoing it a little bit. And one of the ways you can back off is by backing off with BFR. So BFR, and we actually have a guide on this. So when we send over the Prime Pro, Doug can send over the BFR guide for you also. And it teaches you how to do that. You use like, you know, 80% less of the load. So there's not a lot of, there's not going to be a lot of stress on the feet while you do it. And it's going to give your calves a massive pump and it will stimulate some growth. So it's a great way to compliment my calf training, especially if I'm noticing that I'm getting like stuff and shins or my feet are bothering me because I'm probably hitting them so hard too often. One of the ways that I can back off and still train them is to introduce BFR training once or twice a week instead of regular loaded training. Okay, sounds great. Yeah, I'd add that. But I definitely think that the number one place is that lacrosse ball first. I've had similar, I've felt this like what I think you're describing. And one of the ways that I would prime before I start my workout is doing the stuff from Prime Pro that Sal's talking about and then doing the lacrosse ball and rolling your foot over there. I believe we have a YouTube video on that. I think I've done the YouTube video on that one on our MindPumpTV. Yeah, so you want to basically work on the muscles of the foot, right? And just on getting them connected and getting them a little stronger. So like there's toe piano as one movement in Prime Pro, short foot is another movement. Short foot, two squats, yeah. You just want to kind of strengthen the foot a little bit because you're working your calf. So, you know, you think of the foot and you think of it as just an extension of the calf, but the foot is covered in muscles on the bottom and you start strengthening the calf muscle, but if you have an imbalance with the muscles of the foot, then you're going to start to run into some problems. Most people get pain in the arch of their foot, but sometimes you see it in the ball of the foot as well. And it's usually just an imbalance and you need to kind of back off and strengthen the foot a little bit before you move back into calf raises. Okay. All right. That's great. Thanks for calling in. Thank you guys. Thanks for having me. Yeah, we appreciate it. Nobody ever thinks of that, right? They never think of the foot or even the hands having tons of muscles, right? We think of the calves, maybe the forearms, but you know, I mean, if you look at an anatomy picture of the bottom of a foot, it is covered in muscle. It's completely covered in muscle. Well, you know, have you ever seen those sandals too that have the little prongs on them? And so it's just, that's just another way that like it shows you how much more you can stimulate the bottom of your feet and get them to respond. But then to take that to the next level, what we have in Prime Pro, we have so many different movements specifically for the foot and ankle, you know, that just need some attention. And really to devote time to that is going to help a lot. Yeah, this screams to me like underdeveloped muscles in your feet and then overdoing your calf raises. Mm-hmm. So waking them up with a little cross ball. I mean, I would love to see the, let's see him do some like barefoot training or incorporating that. Like I don't know what level he's at. So I wouldn't go from maybe nothing to all of a sudden. Might be too much now. Yeah, it might be too much. So maybe start this like he should start with some barefoot walking around and stuff doing, starting to incorporate with barefoot training, I think would help him out. But I think it's how you hit it on the head with the lacrosse ball and then Prime Pro stuff. I think that, I think what he feels right now is he's trying to hit his calves all the time like crazy and he has weak ass feet. Yeah. So that's his limiting factors. His feet are weak. He has a poor connection there. Address that, get stronger feet, and then the calves will come up. In the meantime, the BFR training is a nice segue as he backs off the heavy loading all the time. He could still keep up the frequency with the BFR while he also addresses his weak feet.