Enhance the Effect of Your Insoles
Heel Level 1
These exercises aim to stimulate muscle activity gently,
especially the small muscles of the arch, and to start the process of strengthing the foot.
Heel Level 2
Once the heel pain symptoms are gone, these exercises help improve foot performance and prepare it for increased everyday activity and sports.
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 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
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
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 1
With painful conditions such as Plantar Fasciitis, it is essential to encourage the foot to begin to work correctly, and these exercises are the first step.
Plantar Fasciitis Level 2
Once level 1 exercises reduce arch pain and the foot begins to function correctly, these exercises can strengthen the foot to prevent future recurrence.
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
An increase in both complexity and difficulty marks the transition from level 1 to level 2. Level 2 exercises will help condition the whole foot and reduce stress on the forefoot.
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
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
The muscles that control the midfoot utilize 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
These are challenging and intense exercises which are essential for optimized foot function.
They are mostly done while standing, but will mainly improve walking and sports performance.
Midfoot Collapsed Arches Level 1
The muscles that control the midfoot utilize 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
These are challenging and intense exercises which are essential for optimized foot function. They are done mostly in a standing position but will improve walking and sports performance.
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
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. Perform them with care and seek medical advice if any problems occur.
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
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
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 proper diagnosis of the underlying cause is essential.
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. Perform them with care, and seek medical advice if any problems occur.
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 proper diagnosis of the underlying cause is essential.
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. Perform them with care, and seek medical advice if any problems occur.
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
After 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.
