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:
-
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