How to Use a Resistance Band to Improve Your Arches
If you are flatfooted, tend to overpronate or just want stronger feet for dancing or sports, you can use resistance bands to make your feet stronger and more flexible. Your arches, specifically the posterior tibial and the abductor hallucis muscles, play a role in maintaining your good posture and in propelling you forward. Use resistance bands, which are large, flat pieces of rubber of varying resistances, to stretch your arches and strengthen your feet.
Other People Are Reading
Instructions
-
-
1
Sit on the floor with your legs straight in front of you and your shoes off. Your back should be upright and your knees fully extended.
-
2
Wrap the resistance band around the ball of your right foot and your toes. Pull back on the ends of the band while pointing your toes forward to get rid of any slack in the band.
-
-
3
Extend your ankle slowly as you pull on the ends of the band. Hold this position briefly, then return your ankle to its starting position. Repeat this eight to 12 times, with an equal number of repetitions for your left foot.
-
4
Flex and point your toes against the band's resistance while keeping your ankle fully extended. Hold the pointed position briefly before releasing. Repeat eight to 12 times, then repeat with the toes of your left foot.
-
1
Tips & Warnings
You can also perform this exercise with both feet at the same time.
Always warm up before any stretching exercise. Start with some light jogging in place or walking while barefoot before starting your ankle stretch.
This stretch should not be attempted if you've recently suffered an injury to your ankle or foot. Consult with your doctor, coach or physical therapist before starting any new exercise routine.
Always check your resistance band for signs of wear. If you see any small tears, don't use it: the band can snap suddenly and injure you.
References
- Photo Credit Jupiterimages/Creatas/Getty Images
