How To Point Your Feet

Follow the steps below to train your feet how to point perfectly.

Foot Strengthening Exercises: Part 2

 

Last week we looked at non-weight bearing exercises for foot strengthening. Today we are going to examine three exercises that incorporate resistance training using thera-bands. Thera-bands come in various strengths, widths, and materials. I recommend buying a few different strengths to accommodate your weaker and stronger muscles. So, grab your thera-band and let’s strengthen those feet!
1. Point & Flex
Set up:
-Sit on the floor with a long back, shoulders over sit bones
-One legs is lengthened long in parallel while the in pulled into passe’
-Wrap the thera-band flat around the ball so there extra above the toes
-Hold the thera-band with both ends in one hand, the other hand should hold in front for security.
-Now choose the resistance that’s right for you, hold closer to the ends for less resistance or towards the feet for more
Exercise:
-Pull the heal back to point the ankle
-Press through the ball of the foot to lengthen through the toes (point)
-Now reverse by pulling the toes back
-Pull the heal under and flex the foot
Reps:
-16 – 32 times with both feet



2. Lateral Rotation
Set up:
-Sit on the floor with a long back, shoulders over sit bones
-Both legs lengthened long in parallel
-Wrap the thera-band flat around the ball so there extra above the toes
-Hold the thera-band with both ends in one hand, the other hand should hold in front for security.
-Now choose the resistance that’s right for you, hold closer to the ends for less resistance or towards the feet for more
-Now place the opposite foot around the thera-band, so thera-band is now around one foot and behind the other (legs are parallel).
Exercise:
-Using the outside of the foot (little toe side) press the thera-band out
-Now reverse and control the foot as it returns to center
Reps:
-16 – 32 times with both feet



3. Medial Rotation
Set up:
-Sit on the floor with a long back, shoulders over sit bones
-Both legs lengthened long in parallel
-Wrap the thera-band flat around the ball so there extra above the toes
-Hold the thera-band with both ends in one hand, the other hand should hold in front for security.
-Now choose the resistance that’s right for you, hold closer to the ends for less resistance or towards the feet for more
-Now place the opposite acros the front of the foot and around the thera-band, so thera-band is now around one foot and behind the other (the legs are crossed)
Exercise:
-Using the inside of the foot (Big toe side) press the thera-band out
-Now reverse and control the foot as it returns to center
Reps:
-16 – 32 times with both feet



 
Answers to common questions:

Where can I buy thera-bands?
Your local sporting goods store!
How often should I perform these exercises?
You should try to do these exercises everyday. Remember the more you practice the quicker you’ll see results.
Why are my legs so sore?
These exercises are helping you build more muscle which causes tearing in your muscle tissue. These tears allow your body to rebuild and make more muscle fibers. Stretching you calves, hamstrings, quads, and achilles will help alleviate some of the discomfort.