Sensorimotor stimulation of the foot soles - releaving the foot by using balance hedgehog

Feet are often being overloaded, therefore it is optional to prevent the muscle overload of the lower half of the leg, heel spurs, fallen longitudinal and transverse arch, or formation of hammer toes. Thanks to special exercises it is possible to stretch and relieve the feet or activate the muscles located in the transverse and longitudinal arch.

Goal of the exercise:

  • Activation of muscles in transverse and longitudinal arch
  • Relief in the foot area
  • Improved impulse perception while walking or standing
  • Prevention of flat foot, heel spurs , etc…
Default position
  • Sit down, and straighten your back
  • Cross your leg over the other, the ankle is touching the lower thigh of the other leg
Phase 1
  • Pick up the balance hedgehog, and with circling movement, massage the foot, from heel to your fingers
Phase 2
  • Second variation of the exercise is placing the hedgehog on the ground
  • Place your foot on the hedgehog and move over it
Exercise video tutorial

Common mistakes

  • Uncomfortable position, during which the muscles can’t fully relax
  • Unnable to keep straight posture

How often to exercise

  • Exercise regularly, ideally every day, especially before and after the physical activity overloading the legs (standing for a long time, hiking, running, ice skating)

Videos that might interest you

youtube

Stretching the calf and the Achilles tendon

youtube

Joint Capsule release - frozen shoulder

youtube

Straightening the spine in sitting position with legs in front

youtube

Bobath exercise - exercise for improved walking on the healthy side

Related exercises

Stretching the calf and the Achilles tendon

This exercise will thoroughly stretch your calf muscles and the achilles tendons. Exercise it before and after every physical activity,…

Joint Capsule release - frozen shoulder

During problems in the area of a shoulder joint (frozen shoulder), it’s important to release the joint capsule, that will…

Straightening the spine in sitting position with legs in front

Goal of the exercise: Straight spine and head posture Activation of core stability Stabilization of pelvis,hips, knee joints and heels

Bobath exercise - exercise for improved walking on the healthy side

Physiotherapeutic rehabilitation exercise after stroke Goal of the exercise: Improved coordination during walking Attaining normal rhythmical walk Improved coordination of…

Bobath exercise - exercise for improved coordination of walking

Physiotherapeutic rehabilitation exercise after stroke Goal of the exercise: Improved coordination during walking Attaining normal rhythmical walk Improved coordination of…

Bobath exercise - exercise for improved coordination of the torso and arms

Physiotherapeutic rehabilitation exercise after stroke Goal of the exercise: Improved coordination during walking Attaining normal rhythmical walk Improved coordination of…

Brunkow - Push up and stabilization against the wrists and heels in sitting position on a balance mat

Acral coactivation therapy: pushing up from the step forward to a standing position by using a balance mat Goal of…

Relieving the small joints of the foot and toes

Goal of the exercise: Relieving small joints of the foot Relieving the toes

Lion walking

Goal of the exercise: Activation of the muscles holding the arch of the foot, and consciously learning how to correctly…