Exercise Frog
Indication
Suitable for the muscular weakness of the transverse arch-forming musculature, e.g., splayfoot, hallux valgus, claw toes, hammertoes, and metatarsal head problems. Also suitable for Achilles tendon problems, patellar tendinopathy or hip extension problems.
Purpose
Strengthening of the transverse arch-building muscles of the foot.
Exercise
Starting position: One-legged kneeling or sitting on a chair, place the toes on a small board or thin book.
Press the tips of the toes on the board without clawing of the toes. The midfoot area lifts off slightly, and the vault is built up. The idea is that the foot wants to leap forward like a frog - disgusted by the board. Then release the tension slowly, and the foot lowers again.
IMPORTANT: Make sure that the force comes from the toe-ground joints and that the toes do not dig into the ground and bend in the front toe joints.
Recommendation
Don’t use a thick board at the beginning, that frustrates! Once you have practiced the movement, you can increase the weight on your toes, which makes the exercise more difficult. You can further enhance the exercise by lifting off the heel at the end of the movement without changing the toe position. Doing that, you stand tiptoe with a built-up transverse arch.
