IMPROVING BALANCE 

Balancing On One Leg

1. Using all three points of contact on the bottom side of your foot to stand on the floor, slowly lift the other foot to the calf of the base leg. 
2. Carefully balance on the base leg while keeping the thighs together. Be sure to feel th e3arch lift as you are balancing .A 4-second hold is a good place to start. If you need to, stand. close to a wall for extra support if you begin to wobble. 
3. Now allow the arch to relax and stretch flat. Repeat 15-20m times. Check your shoulders and hips periodically to make sure they are square to the front. 
4. Repeat with the other leg.

Variation 1. Move head slowly from side to side.
Variation 2. Close eyes whole moving head slowly from side to side.
Variation 3. Use a balance disc, Bosu Ball, or a rolled up yoga mat/towel to try this exercise again. Remember to find all 3 points of contact with your toes, their pads and the heel. Stand close to a wall if you need help with balancing.

STRENGTHENING INTRINSIC MUSCLES IN THE FOOT

1. You will need a Theraband that is one strength less than you would normally use. This will help you build strength gradually and safely.
2. Take one end of the Theraband and make a small knot in it. Now take the other end and forming a loop, knot that loop so that your foot can slip into the top. 
3. Place the knotted end of the band into the door as pictured in the video, two inches up from the ground. With the left side of your body next to the closed door, insert the top of your right foot into the loop. Make sure the ball of your foot and toes are covered adequately. This position will  make your foot naturally pronate, or sickle. Again, it is important to use a band that is one resistance level less than you normally use, so that you can easily feel the muscles and tendons work along the inside of your foot. 
4. Now slowly pull your foot to the inside while keeping it in a strong flexed position. You will be engaging your perineal tendons which is located along outside of your foot under the ankle bone because of this rotation of the ankle. You may also feel the arch being worked due to the basic movement of that foot.
4. Now insert the top of your left foot into the loop. Make sure the ball of your foot and toes are covered adequately. Place your left leg on top of your right leg. Again, it is important to use a band that is one resistance level less than you normally use, so that you can easily feel the muscles and tendons work along the inside of your foot. 
​5. Now slowly pull your foot to the outside while keeping it in a strong flexed position. You will be engaging the tibialis posterior tendon along the inside of your foot under the ankle bone because of this rotation of the ankle. You may also feel the arch being worked due to the basic movement of the foot.
6. Remove the band off the foot and now place the right side of your body to the door. Repeat both exercises, first with the left foot to exercise the external rotation and then with the right foot to exercise the internal rotation. 
7. You might try standing up when doing these exercises if you are having trouble keeping your ankles flexed. 

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