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Sports Beginner

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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Shin Muscle Stretch - Standing - Beginner

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Muscles of the anterior compartment of the shin work primarily to lift the foot upwards towards the shin. This is a critical movement for walking and running. Inefficiency of these muscles often cause “shin splints”. Regular stretching and strengthening of the shin muscles will reduce the likelihood of injury. 
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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Front Hip Stretch - Seated - Beginner

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The hip flexor muscles allow forward bending at the hips and let you stand tall while moving the leg forward for walking, running and jumping. Chronic hip flexor spasm is very common for anyone who sits for many hours per day. Flexible hip flexors help improve mobility of the hips and low back. 
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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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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Hamstring Stretch - Lying On Back - Beginner

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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. 
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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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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Hip and Upper Leg Strengthening Lunge - Standing - Beginner

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This all-in-one bodyweight exercise will strengthen muscles of the hips, buttocks, front and rear thigh. This is beneficial for the muscles of the calf and shin along with core muscles of the trunk. This is a functional and effective exercise for the whole body that requires no equipment.

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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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Bridge Hip Strengthening - Lying On Back - Beginner

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This beginner level strengthening exercise is known as Bridge Exercise due to the position held in isometric contraction. Bridge Exercise engages the abdominal, hamstring, gluteus and erector spinae muscles, making this a great beginner exercise for the core and posterior chain muscles.

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Basic Balance Board Training - Standing - Beginner

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Improved balance benefits people of all ages and health conditions. Balance training teaches the two separate sides of the brain to communicate better. This leads to greater stability and agility during upright movement, reducing the risk of fall and injury. Improved core strength and body posture are secondary benefits of mastering the balance board.

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Shin Strengthening - Standing - Beginner

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This standing strengthening exercise works the anterior compartment of the lower leg, including the tibialis anterior, peroneus longus, brevis and extensor digitorum longus. Commonly referred to as the shin muscles, these function to lift the foot and toes upward towards your head.

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Calf Strengthening - Standing - Beginner

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This is a standing strengthening exercise which targets the gastrocnemius muscle of the calf with assistance from the soleus calf muscle. The gastrocnemius muscle is responsible for pointing the foot downward or plantar flexion of the ankle joint as well as flexing the leg at the knee joint.

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Upper Ankle Strengthening - Seated with Exercise Band - Beginner

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This is a seated resistance band strengthening exercise which targets muscles of the front ankle, primarily the tibialis anterior and extensor digitorum longus, in an upward or dorsal direction.

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Inner Ankle Strengthening - Seated With Exercise Band - Beginner

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This is a seated resistance band strengthening exercise which targets muscles of the inner ankle, primarily the tibialis anterior and posterior, in an inner or medial direction.

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Outer Ankle Strengthening - Seated With Exercise Band - Beginner

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This is a seated resistance band strengthening exercise which targets muscles of the outer ankle, primarily the peroneus longus, brevis and tertius, in an outer or lateral direction.

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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

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    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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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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