Foot Trainer Single Leg Forefoot Inversion and Eversion Taps

Instructions

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

2. Lift the other foot off the ground so you are in a single-leg stance.

3. Begin tilting the forefoot in a controlled way into pronation.

4. Let one side of the front board tap the floor lightly.

5. Then reverse the motion and tilt the forefoot into supination.

6. Let the other side of the front board tap the floor lightly.

7. Continue alternating side to side by controlling the forefoot into pronation and supination.

Common Compensations

• Do not lock the standing knee.

• Do not grip the trainer excessively with your toes.

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

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

• Do not slam the sides of the board into the floor.

• Do not rush the taps.

• 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 forefoot as it moves into pronation and supination, not just tap the board quickly.

• Smaller, more controlled taps are usually better than larger movements with poor balance.

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