Short Foot
Position:
Complete while Standing or Sitting.
With foot flat on floor - make sure your heel, pad of pinky toe, and big toe are in contact with the floor at all times.
Action:
Press your toes down into the floor pulling back toward your heel to lift the arch of your foot.
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Parameters
Reps: 10-20
Hold: 5-10 seconds
Repeat: 2 times a day
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Increase difficulty:
- Sitting to Standing
- One foot at a time to both simultaneously
- Standing with one foot in front of the other (like you're walking a tight rope)
- Standing on one foot
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Goal:
Increase strength of muscles within foot, especially that which support arch for improved shock absorption and walking efficiency.
First Toe Press - 2nd to 5th toe lift
Position:
Complete while Standing or Sitting.
With foot flat on floor - make sure your heel, pad of pinky toe, and big toe are in contact with the floor at the start of this activity.
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Action:
Press your big toe down into the floor pulling it back toward your heel while lifting the 2nd, 3rd, 4th, and 5th toe up off of the ground.
- Make sure you are simultaneously lifting the arch; do not let you knee collapse inward.
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Parameters
Reps: 10-20
Hold: 5-10 seconds
Repeat 2 times a day
Increase difficulty:
- Sitting to Standing
- One foot at a time to both simultaneously
- Standing with one foot in front of the other (like you're walking a tight rope)
- Standing on one foot
Goal:
Increase strength of muscles within foot, especially that which support arch for improved shock absorption and walking efficiency.
Toe Towel Curls
Action:
Squeeze your toes to make them curl with the goal of grabbing and wrinkling the towel.
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Parameters
Complete for 30-60 seconds holding 3-5 seconds each repetition. Complete a few times a day.
Increase difficulty:
- Add a weight to the far end of the towel
- Easier - complete on smooth surface (tile/wood/laminate)
- Harder - complete on carpet
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Goal:
Increase strength of muscles within foot.