Short Foot

Equipment Needed

  • Open floor
  • Chair (optional)


  1. Standing or seated align your lower leg so that your shin is vertical and your knee is directly above your ankle
  2. Without gripping the floor with your toes slide the ball of the foot along the floor towards your heel
  3. Hold for a 3+ count and return to the starting position
  4. Repeat for the prescribed amount of repetitions

Common Error

Allowing the base of your big toe to come off of the ground. As you attempt to draw the ball of your foot towards your heel it is tempting to rock your foot to the outside and lift the base of the big toe. It may be necessary at first but be aware and try to not let it happen.

Progressions / Regressions:

If this is too challenging:

  • Try using a lacrosse ball to release the bottom of your foot (plantar release) and retry the exercise

If you want more of a challenge:

  • Hold for a longer count, building up to 10 seconds