TOE CURL
Muscles worked: Extensor Hallucis, Peroneus Tertius, MTP Joints
TOE FLEXION
Muscles worked: Flexors, Adductor Hallucis, Abductor Hallucis
DORSIFLEXION
Muscles worked: Tibialis Anterior, Extensor Digitorum Longus, Fibularis
(Peroneus) Tertius, Extensor Hallucis
CALF RAISE
Muscles worked: Gastocnemium, Soleus, Flexor Digitoum Longus,
Flexor Hallucis Longus, Peroneus Brevis, Peroneus Longus, Tibalis Posterior
CALF STRETCH
Muscles worked: Gastocnemius, Soleus
PLANTAR FASCIA STRETCH
Ligament stretched: Plantar Fascia
MASSAGE
Areas massaged: Medial Longitudinal Arch, Lateral
Longitudinal Arch, Traverse Arch
• Sitting down, place desired band(s) securely in
grooves based on slant of your toes.
• Place toes on top of band.
• Drag your toes toward ankle while keeping heel
stationary.
• Hold position for 3-5 seconds.
• Release band.
• Complete 2-3 sets of 10-15 reps per foot.
• Sitting down, place desired band(s) securely in
grooves based on slant of your toes.
• Place toes under band.
• Keeping heel stationary, lift band while moving
toes and ball of foot.
• Hold position for 3-5 seconds.
• Bring foot back down and release band(s).
• Complete 2-3 sets of 10-15 reps per foot.
• Remove massage roller from storage
compartment underneath.
• Freeze or heat roller for desired effect.*
• Place massage roller securely on holders.
• While sitting, roll foot back and forth on
massage roller.
• Sitting down, place desired band(s) securely in
grooves based on slant of your toes.
• Place toes under band.
• Keeping heel and ball of foot stationary, lift band
with toes.
• Hold position for 3-5 seconds.
• Relax toes.
• Complete 2-3 sets of 10-15 reps per foot.
• While sitting, place foot on
slant board platform for full
dorsiflexion.
• Place one foot on the slant board.
• Raise up on the ball of the foot, keeping other
foot on the ground for balance. Your body
weight should be transferred to the foot on
the slant board.
• Hold for approximately 2-4 seconds.
• Return both heels to floor.
• Complete 2-3 sets of 10-15 reps per foot with
one minute of rest in between each set.
*Remember to keep knees slightly bent to avoid hypertension.
• Place one foot on the slant board with
the other foot slightly bent behind and
to the side.
• Bend front knee until you feel a stretch
in the calf muscle.
• Slightly bend both knees for additional
stretch.
• Hold the stretch for 10 seconds.
• Repeat 10 times per foot.
TOE CURL
TOE FLEXION
DORSIFLEXION
• Rem
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• Fre
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CALF RAISE
CALF STRETCH
*Roller instructions:
For heat therapy: Fill roller with warm water & replace stopper. For additional warmth, immerse in heated water.
For cold therapy: Fill roller with tap water & replace stopper. Place roller in freezer until cooled or frozen (approximately 2-4
hours). Works best when partially full. DO NOT OVERFILL.
