Toe Area (Front of Shoe) – Strengthening Calf Muscles & Forefoot Flexors

• Calf Raises – Stand on a step, raise heels, and slowly lower. (3 sets of 15 reps)
• Tibialis Anterior Raises – Lean against a wall and lift toes upward. (3 sets of 12 reps)
• Toe Curls with Towel – Scrunch a towel with your toes to strengthen foot flexors. (3 sets of 15 reps)

2. Heel Wear – Strengthening Glutes, Hamstrings & Core

• Glute Bridges – Lie on your back, lift hips, and squeeze glutes. (3 sets of 12 reps)
• Hamstring Curls (Swiss Ball or Machine) – Control movement to avoid stress on knees. (3 sets of 10 reps)
• Plank Variations – Strengthens core for better landing control. (Hold for 30-60 seconds)

3. Inside Edge (Medial Wear) – Strengthening Posterior Tibialis & Hip Abductors

• Arch Doming (Short Foot Exercise) – Activate foot arch while keeping toes down. (3 sets of 10 reps)
• Clamshells with Band – Strengthens gluteus medius and prevents knee inward collapse. (3 sets of 15 reps per side)
• Single-Leg Balance Drills – Improves ankle and knee stability. (30 seconds per leg)

4. Outside Edge (Lateral Wear) – Strengthening Peroneal Muscles & Lateral Stabilizers

• Side-Lying Leg Lifts – Targets lateral hip muscles for better alignment. (3 sets of 12 reps per side)
• Lateral Band Walks – Builds lateral ankle and hip strength. (3 sets of 10 steps each way)
• Ankle Eversion with Band – Strengthens peroneal muscles to prevent rolling out. (3 sets of 12 reps per foot)

5. Even Wear Across the Sole – Maintaining Foot Arch, Ankle Stability & Core Strength

• Single-Leg Deadlifts – Strengthens foot stability and entire posterior chain. (3 sets of 8 reps per leg)
• Barefoot Balance Drills – Helps maintain proper foot mechanics. (30 seconds per foot)
• Core Stability Work (Pallof Press, Anti-Rotation Holds) – Improves full-body balance and injury prevention. (3 sets of 10 reps)