Foot Trainer Forefoot Inversion and Eversion

Instructions

1. Stand with one foot on the foot trainer with the dowel centered on the front board.

2. Place the other leg behind you.

3. Begin moving the front foot so the forefoot tilts into pronation.

4. Let the inside edge of the board tap the floor with control.

5. Then reverse the motion so the forefoot tilts into supination.

6. Let the outside edge of the board tap the floor with control.

7. Continue alternating between pronation and supination by tapping each edge of the board to the floor.

8. Keep the movement slow and controlled rather than fast.

Common Compensations

• Do not lock the standing knee.

• Do not grip excessively with the toes of either foot.

• Do not let your trunk sway side to side to create the movement.

• Do not let the foot collapse into pronation or supination without control.

• Do not rush the taps on the board.

• Do not lose balance by shifting too much weight away from the standing leg.

Extra Info

• You should feel this mostly in the foot and ankle muscles, especially the muscles controlling pronation and supination.

• You may also feel the calf, outer hip, and core working to help keep you balanced.

• The goal is to control both directions of forefoot motion rather than just tapping the board quickly.

• Light fingertip support on a wall or barre is okay if balance is the main challenge.

• You should not feel sharp pain in the foot, ankle, knee, hip, or low back.