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MASS4D® Foot Orthotics
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Foot Pain

Toe Mobilisation - Seated - Beginner

The toes assist in ambulation and movement such as walking, running, jumping, etc. Toes also function to improve balance, support bodyweight and propel you forward. A great way to reduce fall-risk potential and improve mobility is to ensure the toes are agile and flexible. Hands-on mobilisation of the toes improves the overall health of your toes. 
Don’t forget to give all your toes a good inspection during this exercise. Look for any damage to the toenails and check for cuts, blisters or rough skin. Visit your local podiatrist for evaluation and self-care instructions as needed.

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Deep Calf Stretch - Standing - Beginner

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The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the soleus primarily and gastroc secondarily. 
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. 
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.

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Calf Stretch With Wall - Standing - Beginner

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The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily. Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. 
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.

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Calf Stretch - Seated - Beginner

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The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily. 
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool. 
Hold-Relax technique stretching is called Proprioceptive Neuromuscular Facilitation (PNF) stretching that can trigger a reflex response. This enhances communication between the muscle fibres and the brain. PNF is viewed as one of the most effective stretching methods to improve range of motion.

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Toe & Arch Strengthening With Towel - Standing - Advanced

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This advanced exercise builds on the seated Towel Toe Crunch exercise. Toe crunches strengthen the deep muscles of the foot arch known as the interossei and lumbrical muscles. These work to strengthen the feet, improve circulation and promote foot health. People with balance problems should not attempt this exercise and continue only with the seated version.

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Toe & Arch Strengthening with Towel - Seated - Beginner

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Toe towel crunches strengthen the deep muscles of the foot arch known as the interossei and lumbrical muscles. Toe crunches work to strengthen the feet, improve circulation and promote foot health.

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+5 Reasons MASS4D® Foot Insoles Will Work for You

  • Rehabilitation of Your Foot and Lower Back Conditions. 
    Long Lasting Wear
    Strong Foot Support 
    Easy to use
    Handmade MASS4D® Quality

    Have a look at our insole here

+“Great product I am impressed."

  • I really liked your biomechanical analysis and that was why I tried the insole. I have tried so many but from the moment I tried your insole a few days ago now I am gratified at how comfortable it is
    Thank you for a great product. Just ordered more pairs”

    Annette Racaniello - New York

FREE EXERCISES

Free recommended foot exercises, stretching, articles, medical news and everything good for your feet

+MASS4D® Articles For Clinicians

  • Medical reviews and clinical articles on everything about lower biomechanics.

    Click for the clinicians blog

+Categories

  • Ankle
  • Ankle Sprains
  • Arch Pain
  • Back
  • Bunion
  • Buttocks
  • Calf
  • Flat Feet
  • Foot
  • Foot Pain
  • Hamstrings
  • High Arch
  • Hip Pain
  • Hips
  • Knee Pain
  • Leg
  • Low Back Pain
  • Plantar Fasciitis
  • Shin
  • Sports Advanced
  • Sports Beginner
  • Thighs
  • Toes

+Recent Articles

  • Golf Ball Stretch & Massage - Seated - Beginner
  • Toe Mobilisation - Seated - Beginner
  • Shin Muscle Stretch - On Knees - Expert
  • Shin Muscle Stretch - Standing - Beginner
  • Front Hip Stretch - Seated - Beginner
  • Front Hip Stretch - On Knees - Advanced
  • Inner Thigh Stretch - Squat - Advanced
  • Inner Thigh Stretch - Lying On Back - Advanced
  • Inner Thigh Stretch - Seated - Beginner
  • Front Thigh Stretch - Standing - Beginner

+MEDICAL DISCLAIMER

  • You should always seek the advice of a physician or other qualified healthcare provider with any questions regarding personal health or medical conditions.
    The content, products and services offered herein, are here to educate consumers on healthcare and medical issues that may affect their daily lives. Nothing in the content, products or services should be considered, or used as a substitute for, medical advice, diagnosis or treatment. This site and its services do not constitute the practice of any medical, nursing or other professional healthcare advice, diagnosis or treatment. can be used for details about blog authors or general information.

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  • The marks “MASS4D” and the MASS4D logo are trademarks. The content and design of MASS4D.com is protected by U.S. and international copyright laws. You may not copy, reproduce, republish, upload, post, display, transmit or frame any of these materials without prior written consent from MASS4D®.


Medical Disclaimer

The content, products or services on this site should not be considered or used as a substitute for medical advice, diagnosis or treatment and is not intended to provide individual medical advice. Included materials and conversations do not imply a personalised doctor-patient relationship.

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MASS4D® and Logo are registered trademarks of MASS4D Inc.  All content, trademarks, artwork, and associated imagery are trademarks and/or copyright material of MASS4D® Inc.

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