Therapeutic exercise
Foot Arch Raise (Short Foot)
Activation of the abductor hallucis and plantar intrinsics. Retrains active support of the arch — a complementary intervention for plantar fasciitis with a flat-foot pattern.
How to perform
- Starting position. Sit with your feet flat on the floor.
- Step 2. Without curling the toes or lifting the heel, draw the head of the first metatarsal toward the heel.
- Step 3. This subtly raises the medial longitudinal arch — the sensation is of 'shortening' the foot.
- Return. Hold for 5 seconds and relax.
When not to perform
- Frequent cramping in the region
- Severe sensory neuropathy
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Gastrocnemius Wall Stretch
Calf stretch with the knee straight. Restores flexibility of the posterior chain and reduces traction on the Achilles tendon.
Soleus Stretch (Bent-Knee)
Stretches the soleus — the deep calf muscle that is only isolated with the knee bent. Complements the gastrocnemius stretch (knee straight) for complete flexibility of the calf complex.
Resisted Ankle Eversion and Inversion with Band
Specific strengthening of the peroneals (evertors) and tibialis posterior (invertor) with an elastic band. In lateral ankle sprain, peroneal weakness is the main predictor of recurrence; in PTTD, tibialis-posterior weakness is the cause. The band allows selective load direction.