MoPro
TrainersEye · Foot & Ankle Health
Foot & Ankle Rehab D
Trainer's Eye
Phase 1 · Settle and mobilise · Session D

Three points
on the floor.
Every step.

The foot tripod, the big toe and the first real arch work — the foundation everything else stands on.

  • Dsession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

The three-point foot

Big toe, little toe and heel form the tripod. Load all three and the arch works; load two and it collapses.

Sixty-five degrees of big toe

Walking needs roughly 65° of big-toe extension. Lose it and the foot rolls off the side instead.

The foot has its own core

Eleven intrinsic muscles inside the foot hold the arch. They are trainable and they are almost never trained.

Three couplets · two rounds · twelve minutes · feet that carry you

A

Both heels

Seated raises + big toe mobilisation
A1

Seated heel raises

60 s · slow reps

Knees bent, feet flat; lift both heels as high as they go and lower slowly.

Easier smaller range  ·  Harder press down on the knees

R1R2—
A2

Big toe mobilisation

12/side · ×2

Hold the foot; move the big toe up and down through its full range with the hand.

Easier smaller range  ·  Harder hold five seconds at the end

R1R2
B

Front of the shin

Toe raises + marble pick-ups
B1

Seated toe raises

60 s · slow reps

Heels down; lift the toes and forefoot as high as possible, lower slowly.

Easier smaller range  ·  Harder hold two seconds

R1R2—
B2

Marble pick-ups

15 reps · ×2

Pick up small objects with the toes and move them to a cup — one at a time.

Easier larger objects  ·  Harder little toes only

R1R2
C

Tripod

Weight shifts + short foot
C1

Standing weight shifts

60 s · slow reps

Feet flat; shift the weight forward, back and side to side, keeping all three points down.

Easier smaller shifts  ·  Harder eyes closed

R1R2—
C2

Short foot holds

12 × 8 s · ×2

Draw the ball of the foot toward the heel to lift the arch — toes stay flat and long.

Easier seated  ·  Harder standing on one leg

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
  2. Heel pain is worst on the first steps of the day. Judge progress by that, not by the session.
  3. Isometric holds first — tension without movement is the calmest way to load a sore tendon.
  4. Train barefoot on a non-slip floor unless the foot is very painful; then keep supportive shoes on.

Tick it off

MovementRound 1Round 2Best
A1Seated heel raisesslow reps in 60 s —
A2Big toe mobilisation12/side
B1Seated toe raisesslow reps in 60 s —
B2Marble pick-ups15 reps
C1Standing weight shiftsslow reps in 60 s —
C2Short foot holds12 × 8 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-D