Figure 4 Toe Raises

AnkleFootFoot StrengtheningAnkle Strengthening
Written By David Song

FIGURE FOUR TOE RAISES

This is an exercise used to strengthen your ankle inverter and plantar flexor at the same time. Start by loop a band around the forefoot of both feet while sitting. Place the target ankle’s foot on the opposite knee to sit in a Figure 4 position. Resist the band by inverting the foot towards the ceiling leading with the ball of your big toe. Hold for up to 7 seconds and slowly allow the band to pull your foot towards the floor. Repeat as necessary.

Muscles Involved:

  • Tibialis Posterior

  • Flexor Hallucis Longus

  • Flexor Digitorum Longus

Related Conditions:

  • Medial Tibial Stress Syndrome

  • Posterior Shin Splints

  • Tibialis Posterior Tendinitis / Tendinosis / Tendinopathy

  • Plantar Fasciitis

  • Over Pronation Syndrome

  • Lower Kinetic Pain Syndrome

  • Eversion Ankle Sprain

Required Exercise Equipment:

Exercise Band - Click to Buy

Exercise Band - Click to Buy

 

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Dumbbell Dorsiflexion