Publish-Workout Feet Pampering Techniques

I had Achilles tendon repair..2 years ago..now I am having a pain from upper joints of foot… please reply..why is this happening

I went through the surgery… I have this dizziness sometimes while exercising or post exercise… any Suggestions on how I could control it. Thanks.

I have a clicking sound when I run coming from my Achilles heel. I often get a soar heel. The clicking itself not painful. I did have a strained ankle years ago. Any thoughts?

Will these exercises help to prevent an Achilles injury? I want to strengthen mine so to prevent it from happening. Great video btw, thank you for that.

Wow, this is GREAT! Some are the same as my physical therapist gave me, but it is more fun to do them with you! The push off is new, and terrific just what I need, also the toe wiggles. I had a bilateral ankle break and surgery bolts and plates, etc.My foot felt like a lump of concrete when I got out of the cast and then boot. Now I can do everything in this video except one thing stand on the ball of the hurt foot. Maybe next week… THANK YOU SO MUCH!!!!

I just discovered that I have foot drop after a week. I just suddenly couldn’t move my toes or my foot up I can bend them downwards but no way upwards. And I have slight numbness on the outter skin. I can still feel my foot. Is this really a nerve damge? As it just happened to me suddenly last week and I haven’t damaged my leg or so. And I can’t see a doctor because of the Corona Viruse quarantine. Any explanation guys?:(

Very nice and clear. Any exercises for Plantar Fasciitis Thanks very much.

My couch potato self couldn’t handle suddenly pickup skateboarding. No falls, just pushing too much every day for about a week and got inflamed tendons and ligaments. Definitely need to build up foot strength, and this seems about right.

I’ve also heard about doing this raises on an elevated surface with the toes hanging off so it will strengthen the calf muscles and help take off load from your tendons, have you heard about that? Just curious. Thanks!

Good evening,

I had a seemingly successful tendon rupture repair in mid December. I followed instructions to a T, and eventually came out of the walking boot, at about week 10 post-op.

Once I came out of the boot, I realized that I was experiencing pain at the ankle. While I was in the walking boot, I just associated that pain as normal weakness to the general area in light of my rupture repair.

My PT and surgeon and I all thought this was posterior tibial tendonitis. I have very localized pain in one spot right around where the tendon runs around the ankle. This area is very tender and sensitive, and it is seemingly right on the edge of the malleolus. It is also preventing me from doing most of my Achilles strengthening and stretching therapy effectively.

I have seen my surgeon and his PA on this twice since I discovered this discomfort. Again, the thought was that it is tendinitis. But I have also received and x-ray to rule out a fracture. No fracture was found. So, He gave me a cortisone injection, noting that it may be an aggravated nerve. This injection was 6 days ago, with seemingly no effect. After that injection, I read up from multiple surgeons and studies that do NOT recommend cortisone injections for these types of tendonitis. So that got me a little concerned as well.

So, I am now seeking outside advice. I am having a very hard time diagnosing this issue. My ankle is very stiff. I can’t into deep dorsiflexion, and it’s not my Achilles because I can barely feel a stretch there. I also have difficulty with foot inversion with discomfort kicking in, especially with any resistance applied.

I have a hard time knowing what tendinitis in this area should feel like. To me, it feels like something wants to snap in half when I dorsiflex. Is this sensation tendonitis? I don’t quite remember this sensation while experiencing tendinitis in my elbow joints…So, I think possibly something is wrong in the ankle joint. That, or a tendon or ligament got put out of alignment during my surgery.

This is a lot of information. I trust my surgeon, but I don’t know what is happening, and I want to stay on top of this Achilles rehab and whatever else this is going on.

Suggestions? Should I request an MRI? Does this really sound like tendinitis, or something else?

Thank you!

Do you have to do these with resistance bands? I dont have one.

hi i’m suffering from foot drop. can you just tell how long will it take to get recovered?

I loved this! I did 20 minutes of cardio and then this video. It felt great. My favorite stretches were anything involving sides and hamstrings. Also, i have some hand and wrist pain so I liked learning the forearm and finger stretches. Thank you!

i’ve been searching this for a long time but nothing like this in spanish, i feel really thankful.

I notice a lot of people keep on talking about Custokebon Secrets (do a search on google). But I’m uncertain if it’s good. Have you ever tried this popular diet plan?

I started running about a month and a half ago, suddenly I started developing this lump in my Achilles tendon which was painful after my runs and would hurt if squashed. I stopped running about a week ago and it’s now painless. Can I return to running at least twice a week?

When would you recommend you start the exercises? I’m on week 6 post op.

These videos have been so helpful to bring movement back into my recovery feet. Thank you so much!

I rolled my ankle about a month and a half ago landing a sidekick in Taekwondo. I went to the doctor, took and xray and he told me to let it rest a few days and I’m good to go. I kept training with quite a bit of pain. It has gotten better but there is still pain in my ankle when I lift my foot up and pain in my Achilles tendon when I do a calf raise or straighten my foot. Would these exercises benefit me? Or do I need to go and see the doctor again?

Thanks for making this video. I am ten weeks post Achilles rupture which was managed conservatively without surgery. Wish me luck. I really need to get back out on the golf course.

Thank you for that, Im nearly 53 and have fibromyalgia, dr recommend walking and after a month of walks have developed pain in ankle tendons. I can feel some relief already from your exercises.

Will this prevent me from having to wear a heel lift for a long period of time? I had to have surgery, and I’m almost certain I’ll have to wear a heel lift after I come out the cam boot.

Hello sir…
I am handicapped boy my operation have done before 2 year in spinal cord but now I have to much tightness on my right leg & while walking I can’t able to walk with my heel sir & I can’t walk without stick so please mam make make 1 video for my solution sir plzzz.

hallo Doctor, i had a surgery on my achilles, is it better to stretch first for a couple of weeks and then do the strenghtning as shown on your video? or that doesnt matter at all?

thank you.

who in their right mind edits sudden zoom-ins on a video for people that suffer from vertigo?

I suffered from PF at the start of this year. The stabbing pains in the morning are gone. But I still get dull aches in my feet. I am going to try some of these strengthening exercises to see if they help me. Thankyou so much for this video! The best I have seen! If I am successful and I am pain free I will let you know! Watching your video has given me hope. I am excited to feel like myself again.

مـــين�� يــرحب�� بــــي�� يـــضـــغـــك لايـــك��ويـراسـلـنـي خـــاص واشـــترك بـقـنـاتـــي
الواتس اب*0046736374818*������

lol i have time to watch this but i know im not gonna have time to do it

I have a short achillies and poor ankle dorsiflexion. Would these help?

Thank you I don’t know if I rupture my Achilles or not but I did get injured and hopefully these exercises will tell me more only time will tell

I hit my toe when I was running and I can barely walk or move if I do this exercise….i better prepared myself for the pain I’ll be feeling

And again thanks for this amazing exercise routine. I’m doing it everyday and my feet already feel soooo much better! Super burning sensations that I love and show me that my body is happily alive! You are an amazing instructor!:)

I’m suffering from Guillan-Barré Syndrome from more than 2 years. I’m able to walk but dropped foot has no activity at all. No matter how much I try, if doesn’t lifts up.. I’m trying it from long long time but no improvement. But still I’m positive and trying my best in a hope that I can kick in some activity. My calf muscle has developed pretty well with time, thighs are hollow from sides but there is a muscle bulk, hamstrings are fair, Quadriceps are fair, gluts are fair as well.. so What I must work on first to kick some activity in feet? I’m able to push ankle but not able to pull it towards myself, my toes are immobile, no activity in any fingers at all. Pls guide me

I have an achilles tendon rupture and the physio said to NOT stretch the calf. It will make it worse.

Just sent a message to my ortho asking if everything my foot is saying to me is normal or not as I try to wean off my boot. It is a little bit HARD to know what is pain (meaning stop what you are doing right now) and what is discomfort (things waking up that haven’t been used in a while). I appreciate hearing your experience with this!

Dalam bahasa Indonesia nya tidak ad ya,karena saya kena drop foot jg

I had surgery when I was 3 nine years later I’m stiff as a rock thx so much for the info

Hi.Doctor jo.10th May 2017 my Achilles tendon ruptured now I can not move it upward as before it.plz tell me what I do.I taken surgery treatment.my old is 22

Thank you for this video. My feet feel so much better! I’m gonna do it every day!

Hi everyone!
When we made this video at the start of MS Workouts, we had no idea we’d get so many views or that MS Workouts would get as big as it has. We’d like to take this opportunity to address some frequently asked questions regarding these foot drop exercises:

1). What if I can’t lift my toes or foot up?
That’s okay, perform the exercise in the range-of-motion that is available to you. Even if you don’t see any movement, try to consciously flex and actively push the foot to the best of your ability. Starting somewhere is better than not starting at all.

2). What if I fully exhaust the muscles after just 15 seconds (I wasn’t even using a resistance band)?
That’s actually a good thing. In strength training, “failure = success”. The goal is to overload the targeted muscles. You did that. So the advice would be to keep rocking! Attempt to push a little further each time you perform the exercise.

3). The Heel Raise (2nd exercise) doesn’t address foot drop, why is it in this video?
This video, as well as our Foot Drop Series in our membership program, follows a comprehensive approach toward recovering strength and mobility. We not only want to target the muscles directly attributing to the symptom, but also the ones that are indirectly involved as well. In this case, we are not just focusing solely on the anterior tibialis. Although it is the main focus of our foot drop exercises, we don’t want to ignore other muscles of the lower limb that are used while walking, that contribute to better gait, and that help you better deal with having foot drop in the first place. Muscles work together during locomotion.

Thank you everyone for your questions, comments, and support! We are so thrilled to be able to help each and every one of you during your journey to recovering strength. If you’re interested in more free exercises, sign up for the 7-Day Strength Camp at http://www.msworkouts.com/strengthcamp.

If you’re ready to take strength recovery and improved body functionality to the next level, then you can learn more about our online exercise program at http://www.msworkouts.com. Join the hundreds of others who are training every week with us from the comfort of home.

Great and easy exercise for Achilles tendon. It’s very effective. Thanks for making video.

I do the exercise even if it hurts because if I don’t do the exercise it’ll hurt anyway lala

Thanks for this video. I am going to try doing it daily and see what happens. I have had unexplained foot/ankle pain for 2.5 years in my left foot. I have had all the tests—X-rays, EMG, MRI. Have been in a boot, brace, have used orthotics for 5 years due to needing arch support. I have tried chiropractic and acupuncture. I do have yoga toes and they do help some. I came across your “hurt foot” series over a year ago, and I’m glad to have some exercise to do when the pain is bad.

Ma cousin have foot drop from past 30 yrs his lower legs have problem.one leg is thick nd another is thin.bcoz of accident he got injury in brain. How to remove foot drop nd his lower legs equal

Thank you so much for taking the time to make these fantastic and very important videos.

I was told by every neuro that nothing could be done for foot drop. Typical response from doctors. Thanks for this video! ��

So amazing! I felt this stretch combined a great amount of challenge while also improving my flexibility. Thank you for creating this video!

Thank you, thank you. The pain on top of my foot is 80% gone. I will sleep so much better.

After hit by a car accident, my left ankle unable to move. I went to physiotherapy but nothing change. Please let me know what can I do to be able to walk again. I’m tired and stressed. ��

Just watched several of your videos: very informative, good exercises, thank you and keep up the great work you’re doing!:-)
However, I’m just concerned about the fact that you haven’t pointed out to focus on rising with weight between first and second toe, especially as it is recurrent that you yourself rise with lots of weight on your small toes (probably because of your joint mobility).

I don’t know. I’ve been doing these type of strengthening exercises for over 2 years. Once you hurt your foot, no amount of strengthening will ever get it back to the way it was. That’s been my experience
I just had to finally admit it and learn to live with it

My tip is to have an eyebrow knife and shave hard skin off heels and toes��

Good tips but jeezus “talk to your feet and tell them they’re doing a good job” right OK….. Americans can be so cheesy or “corny”. No pun intended

Subscribe u don’t know why…
Maybe because of ur cute dimple…������

dear dr. I got achilles tendor rupture two weak ago from calcaneus total tear I m 51 years old ortho suggest surgery should I go for this?

Are these 3 plus, also good for interior rupture of Achilles….. seem like they are more for exterior? Thank you in advance Dr Jo…..

Hi, i have lower calf pain due to high heels. But before that i guess i overstretched my calves. Pls tell me wat to do? How to get it diagnosed??

Thank you so much for this contribution to helping people like me. I appreciate you and wish you much Peace and Blessings!

Hello, this video is very helpful. I am suffering from Foot drop. It was a acute pain in the right hip region which was followed by acute foot drop. Doctor diagnosed it as “Acute Polyneuropathy”, I have done with my MRI that is completely normal and Nerve Conduction Test in which doctor told me to continue with physiotherapy and medicine for 3 week. I am unable to move my feet upward. Please suggest me something how I can be fit fast. If you need I can mail you my medical documents. Waiting for your response. Thanks

Hi, Caroline! I’m a first time viewer and love your foot exercises. Can these exercises help with Hallux Rigidus pain and stiffness?

Hi Jo,

I know it’s a old video and you may not reply but I’d be grateful if you could. I ruptured my heel coming up to week 11. I was in the cast a week longer because I had to self isolate for coronavirus. I’ve had no help since cast was removed due to the virus and will not be getting any physio and having to rely on these videos which I am grateful.
I’ve just started to do static calf stretches and scared incase it ruptures again. Do you know if it’s still possible for it to rerupture? It’s very tight and when I measure from the wall to my knee its 13cm. I dont think I’m makin good progress and dont want to have a limp the rest of my life. Thank you

I had serious trouble with my anterior tibialis and also for the ankle stabilizing,,,i worked out in gym for a month and my calf is much more stable and powerful but yet,,if i stand on one foot,,my ankle starts shakng from left to right and i have to constantly use balance to stay on that,,seems the coordination there is weakened by my ms attack,,, so plz tell me if there are any workouts for ankle stablizing,,,

Yea I fell from my electric skateboard like 3 months ago and still have reasonable pain in my foot.. some joint tears maybe.. horrible. Trying everything now to get the strenght back and get the pain to go away. Hope this helps. After three months I am still unable to even fast pace walk without pain.

Hi doc
I had an ankle discolation how should i get back this to normal cause my joint line hurts while foimg this stretching.. Pls advice

Hi doctor jo, I got pain in muscle which is backside of the hill but not in tendon. Its like both side of the tendon just little up from the hill. It has happened while running then I took rest for 5 days but still I did not get well. Could you tell me if I do these exercise how long will it take to get well.

Hello Doctor, I had an achille tendon break on my right foot while playing basketball. It’s been a month. when I move with the crutches i put my tiptoe injured on ground while paying attention.. Because crutches are old, i am too heavy for moving without putting that foot on the ground and the plaster is damaged because of that, i removed it. So:
1) I would like to know if it will have consequences that i walk putting on the ground tiptoe achille tendon repaired..?
2) I also would like to know if i will be able to walk correctly as before because I can not bend my foot at 90 degree at this moment..?
Thank you Doctor..!!!

Hey Dr jo, I had my surgery 2 weeks ago & yesterday my doctor took my splint off and put me in a boot and told me to do weight bearing on it. Is it possible to massage my achilles and calve?

we are so alike… I do this with my feet almost every shower

ps: except nailcare….

Hi Kat! I did this one again tonight after my Hiit workout. Love it!

I had a freak accident at home… all I know my sister said I did a turn like a ballerina and my left leg stretched to the back. When that happened my left foot stretched to the back and turned to the right. It was awful, this helped me a lot thank you.

i have had foot drop for over a year i. carnt move my foot in any direction or lift my. top foot up i cannot walk or kekeep my. balance i cannot get up if i fall down i feel week in my legs andarms and cannot support my body to try and get up i

was advised not to stretch the ruptured tendon ahead of surgery as will only damage more…?

Hello. Maybe I will ask you more relevant question to your knowledge. Can you advice me how to improve tension of my affected tendon. My calf muscle is totally deflated and there is no power to raise up with one leg. I’m doing both legs calf raises excercises but it doesn’t help a lot. With one leg it is not possible to stand. I’m 2 months post operation. Before injury my calf muscles have been really strong, big and well exposed. Thanks. Tomasz

I love how you talked to me as if I am mentally disabled. I will now subscribe and smash that bell button.

Great explanation, especially with the first calf stretch as I wasn’t sure how to do this correctly. Many thanks!

I will have to say this was one of the best videos I’ve ever seen on YouTube you have such beautiful photos work out hope to see many more can you please do a close-up Work out with the spread those toe spreaders

thank you Kat! I was looking for foot care method and i found your video! nice work!

I am recovering from Haglunds Deformity surgery.  Just got outta of the boot.  Any suggestions on exercises?  ThanksRichard

thank you so much Caroline for your routine that its healing my toes from a surgery, also for the positive energy you share within it! its really healing not just to exercise with you but to spend. this healing journey with you, I can’t thank enough for all the inspiration you are bringing to me [email protected] PT: and I love the magic of your vision boards! I hope all your dreams already became true!

Fantastic video! I love the ankle eversion exercise. I feel it already helped after a few days!

Hi. Very good video indeed. What I could use from this in my case? I’m 2 weeks post surgery ( complete tendon rupture). My foot is in boot with 3 of 5 heel lifts. When I took off boot my foot is not going to much moving range of my foot is very small. What would you recommend? I would like to mobilize it somehow. I have physio around 16th of April

this is realy good for me because i acturly play netball and my meucail came out and the stretches are realy helping

So.. I cried through most of my exercises until you had your Oprah moment which I’m really grateful for because that really helped me calm down. It’s been 4 months since my surgery and I’m rehabilitating. This video was SO helpful thank you

I feel as if this guy was in the navy before…………. cool vid tho

“in 2019, this list helped me decide for the best foot spa scafe.shop/tbfs2019?9E hope it helps you out too!”

Can you please put a link to where you got the brush you used? I keep looking on amazon but they all have bad reviews about breaking. Maybe I’ll check at work.

what if toes r curlled up high arch and toes dont engage..would a soft thicker mat b better

https://www.youtube.com/channel/UCAFdBTXSt7MB7GthA6ElFWQ
Plz subscribe my new YouTube channel ��

It would help to say how many times to do each exercise, so your followers can do it when they’re not near a computer!

You speak really well! Did you ever think doing English lessons:)! Thanks for the tips I go right away to buy the stuff I need to take care of my feet:) have a good one!

FINALLY a youtuber who doesn’t own pricy over the top products that are perfectly as capable or even less compared to using natural ingredients from home. Like seriously, not everyone wants to spend so much on something so simple to do using natural stuff and are as effective and less harmful!!

they’re pretty easy to do yourself to, I don’t like other people touching my feet.

You sounds just like me hahah, I would also rather stay home with my dog!

People who can able to do dorsiflexion and eversion that too against the resistance of thera band doesnt considered to b foot drop they are perfectly fine.so keep your techniques with u and try hard everyday this would b helpfull for you but not for the foot drop patients.

People who have had a stroke get drop foot also, not just MS.

Kool Vid!!!I FInd alternate for nurse birthday gift ideas easy
https://yesecart.com/products/best-nurse-gifts

I watch this so much I can almost recite much of what is said lol (so yes I think it’s helping). Couple observations… Caroline is a bit like an elementary teacher with a bit of a dour streak here.. “you’re smart”. Then, “don’t be stupid” lol. Proly her own self dialogue at the time; also guessing she was just starting to date whoever was shooting this vid for her and they gave her those blinged yoga toes. Sometimes it seems like she was talking more to the camera person lol

It’s the first time I twisted my ankle heavily, first time I have to use crutches… I’m a dancer so feeling my muscles relaxing so much is scary… What you are saying in this video is so helpful… Thank you!!!

Because of front foot injury before 3 months I walked putting maximum pressure on my heel.After recovery of injury now I developed bad habit of putting pressure backward.I can walk upward comfortably on stairs but on flat surface there is painful pressure on my calf muscles & heel.So I can’t move forward easily on flat surface.What can I do now?Is there any exercise for this? Please help me..!!

I’m confused. Can’t these stretches rerupture from over stretching? It’s already snapped, what is being stretched? I’m 5 weeks post rupture so I’m not sure if I should be doing this!

A LINK TO BUY THE BANDS PLEASE…. I STOPPED GOING TO MY THERAPIST, I GOT BETTER INFO FROM YOU –

This was so pleasing to view. I haven’t focused on my foot care for a couple months and I think it’s time I do that soon. I do want to purchase a foot scrub product (or make my own). I’ve wanted to do my toe nails for quite some time since it’s gotten cold and I’ve purchased a new polish.

I watch yr feet exercise because I am trying to strengthen my right foot especially cause having surgery need lots rehab to get it better. And yr videos help a lot:) thank you:)
I did buy a steeper from Amazon but I think it was wrong thing to do. I think yr exercise, just walking is better to do.

Thank you for helping me strengthen my feet and ankles. Also love your Leggins! Could you please tell me where to get such?

Foot drop is a remnant of Central NERVOUS system damage,,,Functional anatomy is affected at that level

I’ve had foot stress fractures since the end of May. Because my bones keep cracking, doctors found I have osteoporosis (at 55!). They said to do resistance exercises. Could I use those exercises to prevent bone density loss?

Wow this whole time I coudint figure out my hip pain tightness etc I even thought ankles but forgot about the feet i feet better already thanks.
But I do have a question when i sit on my feet i get pain on the top of the foot is that area weak

How can I determine if it is a tandem rupture Vs. something else?

Hi, I’ve been shot accidentally by an ak47. I’ve lost strength in my left left but gained great strength in my right. My toes on my rigjt foot are stiff really hard to bend the big toe box matter how hard I bend will not bend upward. My left leg is weaker when I lay on my left side I’m able to slowly move it up and down. But when I’m sitting in bed I can lift my knee at all or pick my leg up off the bed do you believe there is a surgery or a way I can get the muscles working so I can start walking again I have strength in my thigh I can control the muscle just below the knee on the left leg is what’s keeping me from standing. I would appreciate any advice you have or opinions on if I have a good chance of walking again.
Thanks

Some pervs here are here just to watch her feet. Go Get A Life!!!!

What about standing on a high step and letting hang the heels all the way down ( with the toes serving as support) till one feels the pull?

Hi dr jo god bless you this is the video iam looking for my daughter has 9y old she can’t walk properly she didn’t put left leg properly she rise the foot she walk with toes can this exercise help her she will walk properly soon please replay me and prey for my daughter

Caroline. Thank you. I fractured my ankle last July. Everything healed up and thanks to you I’m improving foot strength, balance and ankle mobility.
I love your videos. You are awesome!
Thanks again for helping to motivate me and really kick start a true ankle recovery.
K

I’m recovering from a stroke were I was completely paralyzed on my right size. I did rehab in a facility for 3 months. I’m now walking pretty much perfect and it’s only been February since my stroke My physio did these exercises with me when I started regaining strength. They totally work and you have taught them well. Congrats!

I had my cast removed yesterday after a period of 7 weeks, I will try that.

Hi doc I have a very painful Achilles tendon for about a year. Finally had it checked out there is a vertical tear about 17 millimeters long is it possible to rehab this without having surgery?

Does anyone find their footdrop is worse with flip-flops or sandals (open toe shoes).

thank you for so much for you to show some of the very good proper movements was for me to see if I could manage to do some of them for so much. and I just hope that we’ll be a lot all right for some time for tomorrow then.

Great video. I had surgery for fully ruptured Achilles. I just got out of the splint and into the boot a few days ago. I’ll start doing the stretching but should I be doing the balancing exercises right away too or more massage and stretching?

I am suffering from shin splints, do you have any exersice for this?

Plz tell About CAlcAneal back heel spur pain complete relief

if i do these two exercises without a band is it also effective or not?

Just what my body needed after three months of training with your awesome videos! Love your creativity, balance, movement and stability training combinations! Loved the stretches where you include flowing arms, legs for deeper stretching! You have such a tremendous balance in your fitness! Recommending your channel to everyone I know…my 47 years on up crowd of fitness friends! Rawr from those who wanna stay fit at every age!

Is this okay to do for basketball players? Is it okay to do this if u don’t have Achilles injury (prevention purposes)

I’m so glad I found you! These exercises helped so much! I’ve got mid foot arthritis.. My feet are feeling happy after a really long time!

Great workout! It was fun too. Thank you for sharing words of wisdom and motivation!:)

I have foot drop from a severely ruptured disc, surgery was 3 weeks ago. I’m hoping these exercises help. I can lift my toes fine, but have a really hard time getting my heel off the floor if I try to stand on my toes on my right leg. Walking is difficult, my doctor said it can take up to 5+ years and sometimes it never gets better.

I’d rather stay at home with my lovely little cat too sweetie xx

You are best. I am glad I found my new best friend. Muscles always hurt and your videos are helping. I just subscribe today ��

Are these really safe for a ruptured tendon? I feel like these would be better rehab exercises during recovery phase. I currently have a ruptured Achilles tendon and I feel that if i tried doing these it would make it worse by tearing any fibers that might be left or cause the muscle to retract and roll up.

Great and helpful video!! Do you have any recommendations for every day shoes for weak ankles/feet with a high arch? I struggle to find supportive, cute shoes that I can wear, other than the shoes I use to work out.