HOW: Get set up in seated position and make sure you’re barefoot when performing this exercise. To begin the exercise, lift your toes off the ground while keeping the rest of your foot down on the ground, then reverse the motion, bend/curl your toes while lifting the front of your foot off the ground. Repeat.

 

FEEL: You should feel your foot and arch muscles working with this exercise, you may also feel muscles in your shin and calf working as well.

 

COMPENSATION: Try to go through your full range of motion at your toes, don’t rush the exercise. Try to keep the rest of your leg above your foot/ankle ‘quiet’ and relaxed.

HOW: Get set up in a standing position and make sure you’re barefoot when performing this exercise. To begin the exercise, lift your arch while focusing on putting pressure into the ground with the knuckle of your big toe and trying to pull that knuckle back towards your heel without excessively curling/bending your toes. Do this as you simultaneously try to rotate your legs outwards, see video for details and tips with this. Hold for the time prescribed, relax and repeat.

 

FEEL: You should feel your foot and arch muscles working with this exercise. It can be normal for your foot to cramp, especially if this is new to you. You will also feel the muscles on the outside of your thighs and hips helping to facilitate this motion.

 

COMPENSATION: Do not excessively curl/bend your toes, don’t let the knuckle of your big toe lift off the ground.

HOW: Get set up in seated position with your foot placed on top of a towel and make sure you’re barefoot when performing this exercise. To begin the exercise, curl/bend your toes to bunch up the towel under your toes/foot. Lift your foot up in the air and place it back on the towel to reset, and repeat.

 

FEEL: You should feel your foot and arch muscles working with this exercise, you may also feel muscles in your calf working as well.

 

COMPENSATION: Try to go through your full range of motion at your toes, don’t rush the exercise. Try to keep the rest of your leg above your foot/ankle ‘quiet’ and relaxed.

HOW:  Sit in a chair with your foot comfortably on the ground, be sure to perform this exercise barefoot. To begin the exercise, push through the balls of your foot to raise your heel off the ground. You can use a weight placed on top of your thigh or your hands and upper body weight to make the exercise harder.

 

FEEL:  You should feel the muscles in your calve working as you try to lift your heel off the ground.

 

COMPENSATION:  Maintain good arch height the entire time. Make sure to keep constant pressure/weight on your foot for proper resistance training.

HOW: Get set up in seated position and make sure you’re barefoot when performing this exercise. To begin the exercise, lift your arch while focusing on putting pressure into the ground with the knuckle of your big toe and trying to pull that knuckle back towards your heel without excessively curling/bending your toes. Hold for the time prescribed, relax and repeat.

 

FEEL: You should feel your foot and arch muscles working with this exercise. It can be normal for your foot to cramp, especially if this is new to you.

 

COMPENSATION: Do not excessively curl/bend your toes, don’t let the knuckle of your big toe lift off the ground. Try to keep the rest of your leg above your foot/ankle ‘quiet’ and relaxed.

HOW: Get set up in a seated position with your leg crossed over the other. The leg that is crossed is the foot/ankle you are going to be working on. With your foot/ankle in a neutral position, try to push your foot upward using your hand (see video for demonstration), however don’t let it move.

 

FEEL: You should feel the muscles in the front of your shin and the front/top of your foot/ankle working with this exercise.

 

COMPENSATION: Maintain the starting foot/ankle position, don’t let your foot move. If it does, do not push as hard.

HOW: Get set-up standing with a wall in front of you and place your hands on the wall. Take a step back with the side you plan to stretch, let the knee be bent and keep it bent. While keeping the foot you stepped back with flat on the ground, knee bent, and toes facing 12 o’clock, slowly lean and shift your weight forward until you feel a stretch, hold that position for a moment, then return to starting position and repeat

 

FEEL: You should feel a stretch in the calf of the foot that is behind you, specifically lower in your calf above your ankle. You shouldn’t feel pain or a pinch in front of your ankle.

 

COMPENSATION: Be sure to keep your back foot facing 12 o’clock, do not let your foot turn out or in. Try to keep your heel down. Be sure to keep the knee bent

HOW: Get set-up standing with a wall in front of you and place your hands on the wall. Take a step back with the side you plan to stretch. While keeping the foot you stepped back with flat on the ground, knee straight, and toes facing 12 o’clock, slowly lean and shift your weight forward until you feel a stretch, hold this position for a moment, then return to starting position and repeat.

 

FEEL: You should feel a stretch in the calf of the foot that is behind you, specifically behind and below your knee and potentially right above your ankle. You shouldn’t feel pain or a pinch in front of your ankle.

 

COMPENSATION: Be sure to keep your back foot facing 12 o’clock, do not let your foot turn out or in. Try to keep your heel down. Keep the knee straight

HOW: Keeping your hands on the wall for balance, hop on one leg. Don’t allow your knee to collapse in, most of the motion should be coming from your ankles.

 

FEEL: You will feel the calf muscles working with this exercise.

 

COMPENSATION: Do not let your ankle “roll out”. You should feel even pressure between the inside and outside of the balls of your foot.