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Foundations for Foot Mobility & Strength

Athletic Edge Physical Therapy

Cross Country, Soccer, Track & Field, Personal Training, Skiing
Coach
Dr. Natasha Hastings

Foundations for Foot Mobility & Strength is a targeted program to restore foot and ankle mobility, build intrinsic foot strength, and improve load tolerance for running, lifting, and daily activity. Ideal for athletes dealing with shin splints, plantar fasciitis, Achilles pain, or balance deficits, this program helps you create a stronger foundation from the ground up.

$29
Get Foundations for Foot Mobility & Strength
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Train Without Foot Pain
Improve mobility, strength, and load tolerance in the feet and ankles to reduce common issues like shin splints, plantar fasciitis, Achilles irritation, and stiffness that limit running, lifting, and jumping
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Build a Strong Foundation
Stronger, more responsive feet improve balance, force transfer, and stability—helping you squat, run, and change direction with more efficiency and confidence.
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Improve Longevity of Training
By addressing foot and ankle weaknesses early, this program helps prevent recurring flare-ups and overuse injuries so you can train consistently without setbacks.
Features
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Programming 3 days per week
Weekly mobility and strength training for your foot and ankle complex to use for a warm up or as part of your foot pain rehab plan.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Small Loop Resistance Bands // kettlebell or dumbbell // 1 long resistance band or theraband // Foam Roller
Recommended
Toe Spacers
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Sample Week
Week 1 of 4-week program
Sunday
Runner's foot week 1

A

Foot Rollout

1 x 1:00

B

Calf Foam Roll

1 x 1:00

C

Toe Splaying + Rotation

2 x 5

D

Foot Tripod

2 x 10 @ 0:05

E

Banded Lateral Toe Taps

3 x 15

F

Single Leg Deficit Calf Raise

3 x 12

Tuesday
Runners foot week 1 day 2

A

Foot Rollout

1 x 1:00

B

Great Toe Extension Stretch

1 x 10 @ 0:10

C

Banded Ankle Dorsiflexion Elevated

2 x 10

D

Anterior Tib Raises

3 x 8

E

Step Down Matrix

3 x 5

F

Heel Raise Weight Tosses

Thursday
Runner's foot week 1 day 3

A

Foot Rollout

1 x 1:00

B

Calf Foam Roll

1 x 1:00

C

Toe Splaying + Rotation

2 x 5

D

Foot Tripod

2 x 10 @ 0:05

E

Banded Lateral Toe Taps

3 x 15

F

Single Leg Deficit Calf Raise

3 x 12

Coach
More from Athletic Edge Physical Therapy
coach-avatar Dr. Natasha Hastings

DPT, Certified Strength & Conditioning Specialist, Pelvic Floor Physical Therapist

FAQs
Is this beginner friendly?
Yes this is great for beginners to training your feet, intermediate, and advanced athletes
How long does each workout take?
It shouldn't take more then 15 minutes, this is to be used as a warm up program to your sport, or as accessory drills after your workout, and can also be added into your foot pain rehab plan as long as cleared by your provider.

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Foundations for Foot Mobility & Strength
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