Stretches & Strengthening

Toe Fan Stretch

Toe Fan Stretch

Lift and lower your toes. You want your pinkie toe to rise to the same level as your big toe. Repeat 4 times. Then, on the lift, spread your toes as wide as you can 4 times. This exercise will strengthen the muscles in your front lower leg compartment (shin) as well as your toes.  Increased strength and flexibility in your toes can lead to a...

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Calf Stretches

Calf Stretches

Stretching out your calf muscles may help you alleviate some of the discomfort of metatarsalgia.  Stand at arm’s length facing a wall and lean in, stepping one foot in front of the other and placing your hands on the wall. Keep your back heel on the floor and your knee straight and feel the stretch in your calf muscle. Hold the stretch for 30 to...

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Heel Reliever

Heel Reliever

Sit with your right leg extended and have your left foot against your right inner thigh Bend forward and hook your right thumb around your pinkie toe and your left thumb around your big toe (it’s OK to bend your knee), and have your fingers wrapped around the sole of your foot. Pull back with your hands to flex your foot and gently press your...

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Downward Ankle Stretch

Downward Ankle Stretch

Pointing the foot downward is known as plantarflexion. This stretch targets the ankle joint ligaments and tendons of the top of the foot. To increase the range of the stretch, rotate your foot clockwise and counter-clockwise, making an imaginary circle with your toes. Rotate each foot for 30-60 seconds and repeat.

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Hamstring Stretch

Hamstring Stretch

Come to a sitting position with your legs flat out in front of you. Slide the sole of one foot into opposite inner thigh. Be sure that the foot of the straight leg points upwards Place your hands on the floor for support & lean forward by rotating the pelvis forward at the hip. Hold for 20 seconds Repeat 3 times and perform this stretch 3...

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Half-Kneel Hip and Quad Stretch

Half-Kneel Hip and Quad Stretch

Kneel on one knee (feel free to put down a towel or mat) with your other foot planted flat on the ground in front of you. Make close to a 90-degree angle with both of your legs. Lean forward toward your front leg, stretching the front of your hip downward. Next, grab the ankle of your leg planted on the ground, and pull it toward your rear for a...

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Hips & Buttocks Stretch

Hips & Buttocks Stretch

From the back thigh stretch position, bend your front knee so that foot is now on the edge of the surface. Hands on hips, lean slightly forward over the bent leg. Keep the leg you are leaning on straight behind you. You should feel this stretch in the back of the hips and buttocks. Hold for 20-30 seconds, repeat 3 times

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Quadricep Stretch

Quadricep Stretch

Stand upright Step forward with your right leg Slowly bend your right knee keeping your left leg straight Continue to bend your right knee until a gentle stretch is felt on top of the thigh Hold for 5 seconds Return to the start position Repeat steps 1 to 6 five more times Perform with left leg forward

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Tree Pose

Tree Pose

To build concentration and balance, try doing the tree pose: Stand with your feet directly under your hips, feet parallel. Lift your right foot and rest it on the inside of your left leg, under your knee. Clasp your hands together in front of your chest. Keep your gaze forward and take up to six easy breaths. Then repeat, this time standing on...

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Air squats warm up your lower body nicely

Air squats warm up your lower body nicely

Stand with your legs shoulder-width apart and arms at your side.Slowly lower your glutes (buttocks) toward the ground as you lift your arms in front of you to shoulder level, aim to keep your knees in line with your feet.As you squat, keep a neutral spine and lift your chest. It may help to focus on a spot in front of you.Once your...

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Soleus Stretch

Soleus Stretch

To stretch deep calf muscles, stand with the left foot in front of the right but apart (ie step stance) with the toes pointing forward.Bend both knees until you feel a stretch at the base of the calf. Remember to maintain a neutral foot position (i.e do not allow the arch of the foot to collapse or roll inwards and make sure that your knee drops...

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Bent-Leg Hamstring Stretch

Bent-Leg Hamstring Stretch

Bent leg hamstring stretch on the back targets the muscle fibres closer to the hip whereas the straight leg hamstring stretch targets the fibres nearer the knee. Lie on your back and pull the leg over keeping the knee very slightly bent until a gentle stretch is felt at the back of the leg.Again this should not be painful.Perform 3 sets of...

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