Exercise Foot-Pull
Indication
Suitable for the flattened longitudinal arch, e.g. with planotransversus foot, hallux valgus and problems of the metatarsal heads (metatarsalgia). Can also help with tibialis posterior syndrome, knee pain, hollow back.
Purpose
Initiation and strengthening of the active screwing of the foot.
Exercise
Starting position: take a sit on the floor, knees on the side, feet on the outer edge. Position the knee on a rubber ball. Place the rubber band with the short end up between the 1st and 2nd toe. Place the short end on the sole oft he foot and the long end around the toe pad to the outside of the knee and clamp it under tension between the knee and the rubber ball.
Move the big toe pad against the resistance of the Theraband® towards the ground. Then relax and let the Theraband® pull the big toe pad back into the starting position.
IMPORTANT: Keep the 90-degree position of the ankle. Do not press the foot into an equinus position. Move the lesser toes in the same direction as the big toe. Don‘t pull the lesser toes up while moving the big toe down.
You don‘t need to reach the ground with the big toe. It is more important to perform the movement slowly and in a controlled manner without evasive or co-movements of the hindfoot.
Recommendation
You can also perform the exercise in a sitting position. The heel sits vertically on the ground. The knee is positioned directly above it. Tension the Theraband® to pull the big toe off the ground. During the downward movement of the big toe, the knee rests vertically above the ankle.
