Foot Trainer Weightbearing Toe Extensions

Instructions

1. Set up the foot trainer so the long side is flat on the ground and the short side is tilted up, with the dowel positioned horizontally at the end.

2. Place your front foot on the trainer.

3. Position the other leg behind you for balance and support.

4. Keep the toes in contact with the trainer.

5. Begin lifting the heel of the front foot.

6. As the heel rises, allow the toes to stay down so the foot moves into weightbearing toe extension.

7. Slowly lower the heel back down with control.

Common Compensations

• Do not let the toes lose contact with the trainer as the heel lifts.

• Do not grip or claw the toes aggressively.

• Do not let the ankle roll inward or outward without control.

• Do not lock the front knee.

• Do not shift all of your weight into the back leg.

• Do not rush the heel raise or drop back down quickly.

Extra Info

• You should feel this mostly in the calf, foot, arch, and toes of the front foot.

• You may also feel the muscles under the foot and around the big toe working to control the loaded toe extension.

• The goal is to lift the heel while keeping controlled pressure through the forefoot and toes.

• This exercise is usually more about foot mechanics and control than height.

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