Foot Trainer Single Leg Balance

Instructions

1. Set up the foot trainer according to the intended exercise position, with the front board and centered dowel in place to challenge forefoot pronation and supination.

2. Step onto the trainer with one foot.

3. Keep the other foot off the ground.

4. Focus on keeping your balance while maintaining the front board parallel to the ground.

5. Allow the forefoot to respond to the pronation and supination challenge without gripping excessively with the toes.

6. Keep the ankle steady as you make small corrections to stay centered.

7. Hold the balance for the prescribed amount of time.

8. Step off carefully and repeat on the other side if needed.

Common Compensations

• Do not lock the standing knee.

• Do not grip the trainer excessively with your toes.

• Do not let the arch fully collapse without control.

• Do not roll completely to the outside of the foot without control.

• Do not lean your trunk side to side to stay upright.

• Do not hold your breath while balancing.

Extra Info

• You should feel this mostly in the foot and ankle muscles of the standing leg.

• You may also feel the calf, outer hip, and core working to help maintain balance.

• The goal is to control the small forefoot pronation and supination changes without losing alignment.

• Light fingertip support is okay if needed, especially when first learning the exercise.

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