Doming

Instructions

1. Sit or stand with your foot flat on the floor.

2. Keep your heel, the ball of your foot, and your toes in contact with the ground.

3. Gently draw the ball of your foot toward your heel without curling your toes.

4. As you do this, lift the arch of your foot slightly.

5. Hold the domed position briefly.

6. Slowly relax and return to the starting position.

Common Compensations

• Do not curl or grip with your toes.

• Do not let your heel lift off the ground.

• Do not roll your foot outward or inward excessively.

• Do not let your ankle collapse as you try to lift the arch.

• Do not hold your breath.

• Do not rush the contraction or release.

Extra Info

• You should feel this mostly in the arch and small muscles of the foot.

• You may also feel the muscles around the inside of the foot working.

• The movement is usually very small, and that is okay.

• This exercise is more about foot control than force.

• You should not feel sharp pain in the arch, toes, or ankle.