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 every day activity and sport.

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 re-occuring injury.

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.

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 re-occuring injury.

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.

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 re-occurence of the underyling problem.

Forefoot Level 1

Forefoot Level 1

The forefoot relies on both the small muscles and ligaments around the toes in conjunction 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 to condition the whole foot and reduce the stress on the forefoot.

Forefoot Ligament Strain Level 1

Forefoot Ligament Strain Level 1

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

Forefoot Ligament Strain Level 2

Forefoot Ligament Strain Level 2

The progression from level 1 to level 2 exercises is marked by increases in both complexity and difficulty to condition the whole foot and reduce the stress on the forefoot.

Midfoot Level 1

Midfoot Level 1

The muscles that control the midfoot utilise 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.

Midfoot Collapsed Arches Level 1

Midfoot Collapsed Arches Level 1

The muscles that control the midfoot utilise 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 Collapsed Arches Level 2

Midfoot Collapsed Arches 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 1st level 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 1st level 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.

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.

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.