13 Jan Toe Flexion & Extension – AROM
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...
13 Jan Towel Curl
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...
13 Jan Isolated Toe Extension
HOW: Get set up in a seated position barefoot with your foot resting on the ground. While maintaining good arch position and keeping your heel and the rest of your foot relaxed on the ground, begin the exercise by lifting your big toe in...
10 Jan Seated Short Foot (Arch Lift)
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...
10 Jan Heel & Subtalar Distraction
HOW: Grasp the cup of your heel and perform an inferior traction mobilization to stretch your heel. Follow the video for demonstration and more tips. FEEL: This should feel like a heel stretch. ...
10 Jan Ankle Pump – Elevated
HOW: Get set up laying flat on your back with your legs elevated above heart level. To begin the exercise, move your ankle forward and backward in a pumping motion. The goal is to get comfortable with this forward and backward ankle range of...
10 Jan Ankle & Toe Plantarflexion Stretch
HOW: Point your foot/toes down and place your foot on a soft surface like a foam pad or pillow. Apply pressure into the surface to face stretch your foot/ankle down. FEEL: You should feel a stretch on top of your foot, your toes, and...
07 Jan Tandem Balance
HOW: Get set-up standing with your feet in a heel-to-toe position. Maintain your balance, switch feet and perform again. FEEL: You should feel like your balance is being challenged. If you’re having difficulty maintaining your balance, try to focus on an object with your...
07 Jan Standing Weight Shifts
HOW: Get set up near a wall or an object such as a chair to ensure safety if you were to lose your balance. Slowly shift your weight laterally all the way to one side trying to put 100% of your weight onto one...
07 Jan Standing Weight Shifts – On Tip Toe
HOW: Get set up near a wall or an object such as a chair to ensure safety if you were to lose your balance. Raise your heels and maintain this position for the entirety of this exercise. Slowly shift your weight laterally all the...
