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MASS4D® Foot Orthotics
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Knee Pain

Inner Thigh Stretch - Seated - Beginner

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The adductor muscles of the inner hip and thigh are responsible for pulling the leg inward towards the midline of the body. In other words, if you squeeze your legs together, you are using your adductor muscles. Flexible adductors will help improve hip mobility. 
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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Front Thigh Stretch - Standing - Beginner

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The quadriceps are a group of four muscles located on the front of the thighs. These are responsible for hip flexion and knee extension. All four muscles have different starting points around the pelvis, but they all join together at the knee to form the patella tendon that holds the knee cap in its place. For this reason, quadriceps muscles can be involved in hip and knee issues. 
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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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.

Read More

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.

Read More

Hamstring Strengthening - Lying With Exercise Band - Beginner

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This resistance band exercise specifically targets the hamstring muscle group which is responsible for hip extension and knee flexion or bending. Strengthening of the hamstring group improves function of the low back, hips and legs.

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Hamstring Strengthening - Balance Ball - Advanced

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This stability ball exercise targets the hamstring muscle group while also engaging the core and full posterior chain. This is a low impact, highly effective exercise for strengthening the hip flexor and extensor groups, and also for deep stabilising the abdominal muscles. Watch this video for differing variations to increase the challenge.

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Hamstring Stretch - Standing - Advanced

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The hamstring muscles are located on the back of the thighs and are responsible for hip extension and knee flexion. Tight hamstrings are prevalent in people who sit for long hours and cause limited movement of the low back and legs.

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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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