Ankle Pain
Flexor Hallucis Longus
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Maintaining strong and healthy feet reduce your risk of injury and helps to improve your performance. There are numerous ways to strengthen your feet and ankle, in this article we will show you 3 of the best ballet foot exercises with theraband.
Ballet Foot Exercises Theraband
Posterior Tibial Muscle Strengthening
The Posterior tibial muscle helps to turn the foot in and down. Alongside the soleus muscle and the peroneus muscles, the posterior tibial tendon help stabilise the ankle and foot in pointe and demi-pointe.
- In a seated position place the affected ankle over the opposite knee
- Place a band around both feet
- Point the toes of the affected foot and lift them up against the resistance of the band
- Slowly return to your starting position to complete one repetition
- Repetitions: 15
- Sets: 3
Peroneal Muscle Strengthening
There are 3 Peroneus muscles, they run along the outside of your shin, around the outer ankle, and connect to the outer and underside of the foot. They are a key stabiliser of the ankle and assist in turning out and down the foot.
- In a seated position, place both feet flat on the floor
- Place a band around both feet. Turn the affected foot outwards (eversion) against the resistance of the band
- Slowly return to your starting position to complete one repetition
- Repetitions: 15
- Sets: 3
Flexor Hallucis Longus Strengthening Exercises
The Flexor Hallucis Longus (FHL) is a long thin muscle connecting from the medial shin bone, under the foot, and onto the underside of the big toe. The FHL plays an extremely important role in improving pointe.
- In a seated position with your knee straight, place a theraband around your big toe
- Hold the other end of the band in your hand
- Flex your big toe against the resistance of the band
- Slowly return to your starting position to complete one repetition
- Repetitions: 15
- Sets: 3
Physiotherapy with James McCormack
This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.
Related Article: Flexor Hallucis Longus Pain