Cross Band Heel Raise

FootToeFoot StabilityAnkle Stability
Written By David Song

CROSS BAND HEEL RAISE

This exercise utilizes a band to assist in stretching the big toe adductor while engaging the intrinsic muscles of the medial longitudinal arch. Start by looping a band between the big and second toe and anchoring it to a stable object inwards of the foot. Loop another band around the inner aspect of your ankle and anchor down to a stable object outside of your foot. Allow the band around your big toe to pull the big toe into abduction and then plant it into the floor. Slowly raise the heel off of the floor while keeping your foot aligned forwards.

Structures Involved:

  • Adductor Hallucis

  • Plantar Fascia

  • Medial Longitudinal Arch

  • Intrinsic Muscles of the Foot

Related Conditions:

  • Turf Toe

  • Bunions

  • Hallux Rigidus

  • Plantar Fasciitis

  • Toe Sprain

  • Flat Feet

  • Functional Over Pronation of the Medial Longitudinal Arch

  • Lower Kinetic Pain Syndrome

  • Pes Planus

  • Ankle Sprain

Exercise Equipment:

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Cross Band Single Leg Heel Raise
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Great Toe Banded Side Step