foot & ankle focus
Foot Doming
A small movement that shortens the foot and lifts its arch into a dome, without curling the toes. It wakes up the small muscles inside the foot.
Key cue: Draw the heel and ball of the foot together, toes long.
Area
foot & ankle
Level
beginner
Volume
5 reps
Goal
recovery
How to do it
- 1Sit with your foot flat on the floor and your knee above your ankle.
- 2Without curling your toes, draw the ball of your foot towards your heel so the arch lifts into a dome.
- 3Keep your toes long and relaxed and your big toe pressing down.
- 4Hold for about 5 seconds, release, and repeat.
Easier and harder versions
- Easier
- Rest your toes lightly on the floor, feel the arch lift with your hand, and hold for 3 seconds.
- Harder
- Do it standing on both feet, then on one foot near a wall.
Helps with
Commonly used for:
Tired or flat feetPlantar heel painFoot stability
Read more
Benefits
- Trains the small muscles that support the arch
- Can be done sitting, in socks or bare feet
- A good first step before standing balance work
Muscles worked
Activation. Wakes up your small muscles in the foot, arch of the foot and calf.
Small muscles in the footArch of the footCalf
Form tips
- Think 'make the foot shorter', not 'scrunch the toes'.
- At first, use a finger to feel the arch rise under the foot.
Common mistakes
- Curling the toes or lifting the heel.
- Rolling the ankle outwards to fake the movement.
When to avoid or modify
- If your foot cramps, rest for a few seconds and try a smaller movement.
- Stop and get the foot checked if it is swollen or sore to touch.
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
More for the feet & ankles