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Short Foot
Short Foot.png

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. 

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.

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. 

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. 

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
Towel curls.png

Action: 

Squeeze your toes to make them curl with the goal of grabbing and wrinkling the towel. 

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

Goal: 

Increase strength of muscles within foot.

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