Ankle & foot
Short Foot
Wake the small muscles in the foot so the arch can share load instead of collapsing.
8 holds of 8 seconds
None
Form stills · coming
Why we use it
When the arch collapses, the knee often falls in. The small muscles in the foot have to help carry the load.
Start here
Sit, then stand. Foot on the floor. Draw the ball of the foot toward the heel without curling the toes.
How to
- 1Start sitting, foot on the floor.
- 2Draw the ball of the foot toward the heel without curling the toes. Think “dome,” not “claw.”
- 3Then try it standing, then on the front foot of a split squat.
Feel for
A few millimetres of dome. Toes long and heavy. Not a cramp in the shin.
Breathing
Breathe through the holds.
Do this
- — Think “dome,” not “claw.”
- — The toes stay long and heavy.
- — You should feel the arch lift a few millimetres — not a cramp in the shin.
Common mistakes
- — Hammering the toes.
- — Rolling to the outer border of the foot.
Regression · Progression
Easier: Seated, one foot, eyes on the arch.
Harder: Standing, then single-leg, then during a split squat.