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TRANSITION with a figure 8 band

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We use this movement for 2 main reasons:

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1. to teach the foot to move into a position of supination (high arch) with the whole foot on the ground

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2. to strengthen the main arch raising muscle, the tibialis posterior

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Golden rule: Keep your whole foot on the ground at all times throughout this movement

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You should feel it: In the outside of the hip, in the outside of the ankle and even in your obliques, as well as the inside of your arch

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Tips and tricks: Your pelvis rotates to the right over the top of your thigh bone (femur), the whole leg DOES NOT rotate outwards

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Video: this is of the exercise on the right side. If you are doing the left just switch over

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Right side

SETUP:
Feet hip width apart. If you have been instructed to place a wedge under the big toe side of your foot, do so. This gives your foot something to push onto.

Place the band in a figure 8 position around your ankles. It needs to be tight as you will be using the band as resistance

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MOVEMENT:

  • Focusing on your right foot

  • Rotate the bone just in front of your ankle (Talus) to the right

  • Extend your knee as your weight drifts back towards your heel

  • ‘Pull up’ on your knee cap

  • Your right heel bone should tuck under (invert)

  • Your right arch should raise

  • Make sure that your big toe joint (1st MPJ) stays on the ground

  • Allow your pelvis and trunk to the right 

  • Pull against the band. If you don't feel any resistance, tighten the band

  • Keep your skull facing forward with your eyes of the horizon

  • Return to centre

LEFT SIDE

SET UP:

Feet hip width apart. If you have been instructed to place a wedge under the big toe side of your foot, do so. This gives your foot something to push onto.

Place the band in a figure 8 position around your ankles. It needs to be tight as you will be using the band as resistance

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MOVEMENT:

  • Focusing on your left foot

  • Rotate the bone just in front of your ankle (Talus) to the left

  • Extend your knee as your weight drifts back towards your heel

  • ‘Pull up’ on your knee cap

  • Your left heel bone should tuck under (invert)

  • Your left arch should raise

  • Make sure that your big toe joint (1st MPJ) stays on the ground

  • Allow your pelvis and trunk to the left 

  • Pull against the band. If you don't feel any resistance, tighten the band

  • Keep your skull facing forward with your eyes of the horizon

  • Return to centre