MoPro
TrainersEye · Foot & Ankle Health
Foot & Ankle Rehab J
Trainer's Eye
Phase 2 · Foot and toes · Session J

Inside edge.
Outside edge.
Both strong.

The two tendons that hold the ankle in line — tibialis posterior inside, peroneals outside.

  • Jsession
  • P2Foot
  • 12:00on the clock
  • — donecompleted

Tibialis posterior holds the arch

This one tendon supports the arch through every step. When it fails, the arch flattens and the heel drifts outward.

Peroneals guard the outside

The peroneal muscles on the outside of the shin pull the foot outward and are the first defence against rolling the ankle.

Both feet are involved

After one foot hurts, the other quietly takes over and gets its own problems. Train both.

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

A

Outside

Eversion taps + resisted eversion
A1

Standing eversion taps

60 s · slow reps

Heel planted; roll the foot outward to tap the outside edge, then return.

Easier seated  ·  Harder slower and further

R1R2—
A2

Resisted eversion

15/side · ×2

Towel round the foot, pulled inward; push the foot outward against it, return in three.

Easier less tension  ·  Harder more tension

R1R2
B

Inside

Inversion taps + resisted inversion
B1

Standing inversion taps

60 s · slow reps

Roll the foot inward to tap the inside edge, keeping the heel down.

Easier seated  ·  Harder slower and further

R1R2—
B2

Resisted inversion

15/side · ×2

Towel pulled outward; turn the sole inward against it — this is tibialis posterior.

Easier less tension  ·  Harder more tension

R1R2
C

Tripod

Weight shifts + ball-squeeze heel raise
C1

Foot tripod weight shifts

60 s · slow reps

On one foot; shift the weight between big toe, little toe and heel without lifting any.

Easier two feet  ·  Harder eyes closed

R1R2—
C2

Heel raise with a ball squeeze

15 reps · ×2

Ball or towel squeezed between the heels; rise onto the toes keeping the squeeze.

Easier no squeeze  ·  Harder 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. The arch is a muscle system, not a shape. It is built, not supported.
  2. Big toe first: press it down, lift it alone, and the whole foot organises behind it.
  3. Three points on the floor — big toe, little toe, heel. Keep all three loaded.
  4. Cramp in the sole means the muscles are working and are not used to it. Shake it out and carry on.

Tick it off

MovementRound 1Round 2Best
A1Standing eversion tapsslow reps in 60 s —
A2Resisted eversion15/side
B1Standing inversion tapsslow reps in 60 s —
B2Resisted inversion15/side
C1Foot tripod weight shiftsslow reps in 60 s —
C2Heel raise with a ball squeeze15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-J