Enhance the Effect of Your Insoles

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Foot Condition:

Heel Level 1

Heel Level 1

These exercises aim to gently stimulate muscle activity,
especially the small muscles of the arch, and to start the process of strengthing the foot.

Heel Spur Level 1

Heel Spur Level 1

Heel spurs are often a result of weakened muscles both in the foot and around the foot.
Our strengthening and stretching exercise program will help with both symptoms and overall foot health.

Heel Level 2

Heel Level 2

These exercises are used once the heel pain symptoms are gone and are designed to improve
the performance level of the foot to get it ready for increased everyday activity and sport.

Arch Level 1

Arch Level 1

The arch relies on good muscle strength to function correctly, with the intrinsic muscles working to resist arch collapse. This exercise starts the process of improving strength and fatigue resistance.

Plantar Fasciitis Level 1

Plantar Fasciitis Level 1

With painful conditions such as plantar fasciitis it is important that the foot is encouraged to start working correctly and these exercises will start the process.

Arch Level 2

Arch Level 2

These Level 2 exercises use resistance equipment and standing exercises to get the arch muscles working to their optimum performance level to reduce the potential for recurring injury.

Plantar Fasciitis Level 2

Plantar Fasciitis Level 2

Once the arch pain starts to reduce and the foot is starting to work properly, these exercises can be used to start the process of strengthening the foot to try and prevent recurrence of the underlying problem.

Forefoot Level 1

Forefoot Level 1

The forefoot relies on both the small muscles and ligaments around the toes in conjunction with the rest of the foot muscles to function optimally. These exercises gently strengthen both.

Forefoot Level 2

Forefoot Level 2

The progression from Level 1 to Level 2 exercises is marked by increases in both complexity
and difficulty in conditioning the whole foot and reducing the stress on the forefoot.

Heel Spur Level 2

Heel Spur Level 2

These Level 2 exercises use resistance equipment and standing exercises to get the arch muscles working to their optimum performance level to reduce the potential for recurring injury.

Midfoot Level 1

Midfoot Level 1

The muscles that control the midfoot use both control and endurance to ensure the foot works effectively. These exercises start the process of re-instating this control to get the foot ready for Level 2 endurance and strengthening.

Midfoot Level 2

Midfoot Level 2

These are difficult and intense exercises that are essential to get the foot function optimized.
They are mostly done while standing but will really improve the foot performance when walking and playing sports.

Achilles Level 1

Achilles Level 1

These Level 1 exercises are designed to increase the range and quality of the range of motion of the tendon and muscle. They will also provide the platform for the more progressive Level 2 exercises.

Achilles Level 2

Achilles Level 2

The ankle exercises in this group are designed to strengthen the ankle and increase its proprioceptive ability - the mechanism by which the body keeps its balance. They need to be done with care, and medical advice should be sought if any problems occur.

Achilles Tendinopathy Level 1

Achilles Tendinopathy Level 1

These Level 1 exercises are designed to increase the range and quality of the range of motion of the tendon and muscle. They will also provide the platform for the more progressive Level 2 exercises.

Achilles Tendinopathy Level 2

Achilles Tendinopathy Level 2

Level 2 Achilles exercises not only use the tried and tested treatment regime for rehabilitation but also are designed to improve the function of the muscle groups associated with the tendon itself.

Ankle Level 1

Ankle Level 1

Level 1 exercises for the ankle consist of increasing the range and quality of movement with gentle strengthening exercises. As with all ankle injuries a good diagnosis of the underlying cause is essential.

Ankle Level 2

Ankle Level 2

The ankle exercises in this group are designed to strengthen the ankle and increase its proprioceptive ability - the mechanism by which the body keeps its balance. They need to be done with care,
and medical advice should be sought if any problems occur.

Ankle Pain Level 1

Ankle Pain Level 1

Level 1 exercises for the ankle consist of increasing the range and quality of movement with gentle strengthening exercises. As with all ankle injuries a good diagnosis of the underlying cause is essential.

Ankle Pain Level 2

Ankle Pain Level 2

The ankle exercises in this group are designed to strengthen the ankle and increase its proprioceptive ability - the mechanism by which the body keeps its balance. They need to be done with care,
and medical advice should be sought if any problems occur.

Posterior Tibial Muscle Tendinitis Level 1

Posterior Tibial Muscle Tendinitis Level 1

This significant foot and ankle condition needs to be managed in many ways including careful use of strengthening exercises. Thes exercises should be done with care and should not cause pain.

Posterior Tibial Muscle Tendinitis Level 2

Posterior Tibial Muscle Tendinitis Level 2

These exercises should be used long-term to ensure good foot health.
They also allow for the progession onto the global and maintenance exercises.

Midtarsal Joint Compression Syndrome Level 1

Midtarsal Joint Compression Syndrome Level 1

The muscles that control the midfoot use both control and endurance to ensure the foot works effectively. These exercises start the process of re-instating this control to prepare the foot for Level 2 endurance and strengthening.

Midtarsal Joint Compression Syndrome Level 2

Midtarsal Joint Compression Syndrome Level 2

These are difficult and intense exercises that are essential to get the foot function optimized.
They are mostly done standing but will really improve the foot performance when walking and while playing sports.

Maintenance Exercises For Everyone

Maintenance Exercises For Everyone

After successfully completing the specific exercises for your foot condition it is advisable to progress on to strengthen the rest of the foot to help maintain pain-free feet.

Global Exercises

Global Exercises

The need for the whole body to work effectively is essential for long term foot health.
These standing exercises strengthen the hips and legs to improve how we walk and reduce stress on the foot.