We acknowledge the traditional custodians of the land on which our clinic sits, the Wurundjeri people of the Kulin Nation and we pay our respects to their Elders past, present and emerging.
WE HAVE MOVED ACROSS THE ROAD TO
ELEVATE PHYSIOTHERAPY
218 Whitehorse Rd Balwyn
TRANSITION with a figure 8 band
We use this movement for 2 main reasons:
1. to teach the foot to move into a position of supination (high arch) with the whole foot on the ground
2. to strengthen the main arch raising muscle, the tibialis posterior
Golden rule: Keep your whole foot on the ground at all times throughout this movement
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
Tips and tricks: Your pelvis rotates to the right over the top of your thigh bone (femur), the whole leg DOES NOT rotate outwards
Video: this is of the exercise on the right side. If you are doing the left just switch over
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
MOVEMENT:
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Focusing on your right foot
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Rotate the bone just in front of your ankle (Talus) to the right
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Extend your knee as your weight drifts back towards your heel
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‘Pull up’ on your knee cap
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Your right heel bone should tuck under (invert)
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Your right arch should raise
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Make sure that your big toe joint (1st MPJ) stays on the ground
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Allow your pelvis and trunk to the right
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Pull against the band. If you don't feel any resistance, tighten the band
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Keep your skull facing forward with your eyes of the horizon
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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
MOVEMENT:
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Focusing on your left foot
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Rotate the bone just in front of your ankle (Talus) to the left
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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