What’s the best way to strengthen my kneed and feet? I know they’re weak, especially the feet because i’ve been wearing orthotics for about 9 years. So they never really got strong.
I think the answer is training barefoot.
Your first clearance to consider this is that you must be pain-free. If you are not pain-free, something will cheat, compensate, get F’d up if you try to train any old way.
Please use the FMS and clean up any weak links because barefoot will expose them worse than even with decent shoes like Frees.
The second clearance would be to find out if you have a functional or structural flat foot. To do this yourself, see if there is any kind of arch when you lift your foot off the floor. Also take your fist and try to punch your medial arch to see if you can create some space.
If you aren’t sure, or can just get a little movement I would try to find a legit manual therapist and see if they can open it up and let you get an arch.
If you are ready to go, start with jogging on grass using the stride that your body allows for. It may be a boring walk, but take it until you can open it up.
Farmers walk with the same process.
The least provocative DL with a focus on regaining foot stability is the Trap Bar DL. Do it out of a rack if you must. Make it look perfect with a nice medial arch and no toe curling.
Start with static and slow dynamic moves and really make sure you are employing the short foot.