PDFCorrects any tendency to throw the weight away from the big toe (if you are doing this, you will see that your shoes tend to wear down on the outer sides of the soles.) Can help prevent overload and injury in the bones in the outer side of the foot. This exercise does not involve much pressure through the feet, but the gentle contact between the feet and the floor helps the circulatory pump which helps your blood flow back up through the leg veins against the pressure of gravity.
Position: Sit on an upright chair with your feet flat on the floor, barefoot, or wearing flexible shoes.
Movement: Lift one heel, keeping the pressure on the ball of the foot and the big toe; lower the heel and repeat with the other foot.
Repetitions and frequency: 5-10 times, 2-3 times a day.
Note: Avoid pain. Don’t put too much pressure through the foot. Concentrate on keeping the foot straight, and don’t let more weight go to the outer side.
After injury: Invaluable after any foot or leg injury which has caused a limp. Restores correct movement patterns to the foot when you walk, and so avoids "knock-on" injuries which could happen if the limp isn’t corrected quickly.
