Reps : 15-60 sec
Notes : Roll the boll along the width of your forefoot to target all metatarsals, try to move your toes up and down as your apply pressure
B. Full toe splay
Reps : 15-60 sec
Notes : Gradually try and get your fingers deeper between your toes for greater splay and work with bigger circular movements.
Reps : 15-60 sec
Notes : Gradually try and take wider steps and press your toes down harder into the floor
D. Seated plantar flexion w/band
Reps : 15-60 sec
Notes : Gradually try and challenge yourself by pulling harder with the resistance band
Reps : 15-60 sec
Notes : Pull the band higher up for added resistance. You can also hold it with your opposite hand to pull it more into alignment
Complete 2 sets in the morning and 1-2 sets at night (3-4 total per day)