Ski foot physical therapy

ski_foot.md

Ski Physical Therapy

Focused on foot, ankle, shin, leg, and hips.

10 minute hip stretch video

• Ski Physical Therapy
  • Seated Warmup
    • Marble collection
    • Great toes up, then lesser up
    • Heel raises
    • Toe raises
    • Toe curls (flexor strengthening)
    • Toe tapping
    • Foot tapping
  • Standing
    • Walking on foot balls
    • Foot doming (arch strengthening)
    • Standing heel raises (calf raises)
    • Single-leg heel raises
    • Standing toe lifts (reverses calf raises)
  • Walking on heels
  • Weight Lifting (Bodyweight or Weighted)
  • Ski Yoga
    • Table back butt
    • Downward-facing dog
    • Thunderbolt pose
    • Hero Pose
    • Reverse hero pose
    • Forward leaning squat
    • Shin stretch
    • Back rotation
    • Plank
    • Superman and arm clap
    • Pigeon Pose
    • Happy Baby Pose
  • Seated Cooldown
    • Great toe extension
    • Lesser toe extension
    • Plantar extension
    • Ball Roll

Terminology

• Great Toe is your "big" toe.
• Great Toes are both "big" toes.
• Lesser Toes are all 4 other toes
• Foot Balls is the area/pad underneath your toes

Notes:

• All activity is barefoot.
• Warmup activities can be done with a towel on the floor.
• Many standing exercises can optionally add extra weights.
• Yoga and stretch need a yoga mat.
• A timer set for 30 sec is great.

Seated Warmup

Marble collection

Collect 50 or so marbles with all toes of one foot and place them in a container (it's okay to use mostly great toes). Repeat for other foot.

Great toes up, then lesser up

With feet flat on the ground, hold only your great toes in the air for 30 seconds. Repeat with great toes down and lesser up up for 30 seconds.

Heel raises

Keep balls of feet flat on floor, raise and lower heels 30 times, focusing on range of motion.

Toe raises

Keep heel flat on the floor, raise front of foot and hold with a flex for 1 second, 30 times.

Toe curls (flexor strengthening)

Curl your toes into the floor and hold for 10 seconds, repeating 3 times.

Toe tapping

Tap your toes up and down rapidly without moving the rest of your foot 30 times.

Foot tapping

Keeping only heels down, tap feet rapidly for 30 sec.

Standing

Walking on foot balls

Walk around on the balls of your feet (heels raised) for 1 min.

Foot doming (arch strengthening)

Without lifting your toes or heels (but they can slide), try to form a "dome" shape with your arch by pulling the ball of your foot toward your heel and hold for 30 sec.

Standing heel raises (calf raises)

Rise up onto your toes. Hold for 2 seconds, down for 2 seconds. 30 reps.

Optional: Do this on a stair for extra stretch (the bottom stair, not the top in case you fall).

Single-leg heel raises

Repeat previous but with single leg (to improve balance), using a wall if needed.

Standing toe lifts (reverses calf raises)

If using stairs, face the other direction. Hold for 2 seconds, down for 2 seconds. 30 reps.

Walking on heels

Walk your way over to the power rack.

Weight Lifting (Bodyweight or Weighted)

• Squats
• Forward Lunges
• Side Lunges

Ski Yoga

Table back butt

In tabletop pose, raise one arm and the opposite leg pointing forward and backwards. Hold for 2 sec, then again on the other side. Repeat 30 sets.

Downward-facing dog

From tabletop, form an upside-down "V" shape with your body and pedal your feed (walk the dog).

Thunderbolt pose

Sit on your heels with your knees bent, ankles touching the mat, and your feet pointed backwards for 30 sec.

Hero Pose

Sit on your heels this time with ankles raised and feet making a 45 degree angle, with your toes facing backward for 30 sec.

Reverse hero pose

Same but with toes facing forward for 30 sec.

Forward leaning squat

Get into a squat pose and then lean forward on to the balls of your feet (heels raised) for 30 sec.

Shin stretch

Sit on your feet (just below heels) with your greater toes touching and feet pointed backwards. For more stretch, raise your knees up.

Back rotation

On your back, knees up, rotate legs side to side 10 times.

Plank

On elbows and tips of your toes, hold 30 sec.

Superman and arm clap

Holding superman pose, clap your hands then bring your elbows down to the side 10 times.

Pigeon Pose

From tabletop, bring one knee forward and place it behind your wrist, extend the other leg straight behind and fold.

Happy Baby Pose

Lie on your back, knees up, grab the outer edges of your feet with your hands.

Seated Cooldown

Great toe extension

Legs crossed into a 4 shape, bend big toe back with your hands.

Lesser toe extension

Repeat for lesser toes.

Plantar extension

Repeat for all toes.

Ball Roll

Tennis ball or therapy ball, roll the ball back and forth from the toes to the arch.