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 Single Leg Heel Raise – Weight
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...
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 Heel Raise Lift Off
HOW: Get set up standing near a wall or a surface/object you can use to help with balance. Place your heels on an elevated so that you're resting in a heel-lifted position. Begin the exercise by pushing down into the ground through the balls...
10 Jan Toe 2-5 Extension – AROM
HOW: Get set up in a seated position barefoot with your foot resting on the ground. For this exercise keep the big toe down on the floor while lifting the other toes up towards the ceiling. Key here is to keep the arch of...
10 Jan Big Toe Extension – AROM
HOW: Get set up in a seated position barefoot with your foot resting on the ground. To perform the exercise, raise your big toe while keeping the other toes flat on the floor. Don’t allow the foot to roll out as you perform this,...
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...
