This exercise uses a Theraband looped around both ankles to strengthen the intrinsic muscles that support the foot's arch.
Start with your feet in a neutral standing position, not too far apart. Gently pull your ankles apart against the band by raising the arches of your feet slightly – it is a very small movement. Keep your toes, especially your big toe, flat on the floor throughout. Repeat 10 times.
To progress, take your feet slightly further apart and rise onto your toes at the top of the movement. Hold onto something stable as this is not a balance exercise. Repeat 10 times.
This exercise has been recommended by the clinical team at London Bridge Sports Medicine as part of a structured rehabilitation plan. Always perform it as directed by your clinician.
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