0:162:18Heel Mobilization with Blackboard - YouTubeYouTubeStart of suggested clipEnd of suggested clipFunction getting the heel and the mid foot to actually rotate and have some freedom is gonna free upMoreFunction getting the heel and the mid foot to actually rotate and have some freedom is gonna free up the ankle up top what happens is here's my forefoot. Here's my heel.
Massage the arch of your foot with your thumbs while doing this stretch to increase its effectiveness.Sit with your feet flat on the floor.Lift the leg with the sore foot and place that ankle on the opposite leg.Flex your toes up toward your shin.Hold for 5 seconds.Relax your toes.Repeat 10 times.Mar 19, 2019
To help keep the feet strong and healthy:Complete a thorough warmup routine before exercising.Wear supportive footwear for day-to-day activities and sports.Replace worn-down shoes as often as possible.Build up strength and flexibility slowly to condition the feet and ankles.More items...
Slowly lift your right heel as high as you can, focusing on strengthening your arch. Rotate your arch inward as your knee and calf rotate slightly to the side, causing your arch to become higher. Slowly lower back down to the starting position. Do 2–3 sets of 10–15 repetitions on both sides.