Intrinsic Foot Exercises

Lacrosse Hip Twist

  • While standing, lift one knee bent, while keeping the other knee planted on the ground. Twist or rotate your hip towards one side, so the upper body is moving.

Yoga Toes

  • While keeping the heel and ball of the foot in contact with the ground, extend the big toe upward without lifting the adjacent toes.
  • While keeping the heel and ball of the foot in contact with the ground, extend toes 2-5–one at a time–upward without lifting the big toe or adjacent toes.

Arch Stretch

  • Pull the ends of your toes back with your hand and hold for a count of 10 seconds.  Repeat 3 times.  Practice this twice a day.

Launch and Fall

  • Use your gastrocnemius to plantarflex your ankle, launching your body towards a wall, catching yourself before you impact.

Foot Sweeps

  • Transitional movement – begin with one foot 2-3 inches above the ground
  • Twist foot inwards and sweep foot side to side as far as possible without moving the entirety of the leg