The Foot Trainer is a device designed to allow anyone the ability to perform complete foot and leg exercises. Foot Trainer Exercises are safe and effective because they are performed in a non-weight bearing position, allow you to target typically neglected muscles, allow you to start slowly and gradually build up at your own pace and can be performed in your bed to stop the repetitive damaged caused by loading cold, tight flexor muscles.

Reciprocal Muscle Innervation: The key to relaxing tight muscles and ending pain!

The Foot Trainer exercises are based on the basic principal of movement known as Reciprocal Muscle Innervation.

Reciprocal Muscle Innervation is the contraction of one muscle or group of muscles that excite inhibitory interneurons in the spinal cord which causes the automatic relaxation of muscles that have the opposite function (opposing muscle).

Any cold, hot or noxious stimulus striking the bottom of the foot contracts the flexor muscles, relaxes the opposing extensor muscles and extends the opposite limb. The purpose of these movements is to remove one limb from harm while shifting weight to the other leg. That is the first and immediate response, but a slower and longer lasting reflex response is also possible.

Chronic noxious stimulation of any of the deep tissues of the foot/leg can cause a prolonged discharge of impulses conducted by fibers to and from the spinal cord. The result is prolonged flexion of the injured area and a change in posture. These effects last far longer than the original discharge often continuing not for minutes but for weeks or months.

An example of 2 opposing foot muscles are the flexor digitorum brevis which flex the 2nd-5th toes down and the extensor digitorum brevis which extend the 2nd-5th toes up.

Please do not be intimidated by the medical terms, the exercises are very easy to perform.

How does this help the person with an ankle sprain?

Foot Trainer Exercises for ankle sprains are effective because they allow you to systematically strengthen and stretch every muscle that controls movement of your feet.

Foot Trainer Exercises for ankle sprains consist of a progression through 3 levels (isometric, isokinetic and concentric) and 5 exercises. They allow you to start with basic exercises and gradually build up to more advanced exercises at your own pace.

The following are 2 examples of 5 Foot Trainer ankle exercises.

#1 Ankle Abductor Muscle Exercise

How to contract the muscles that move your feet outward:

      

Cross over the handles and then move them back until you feel the rubber pads touch the outside/bottom of your feet.

Slowly move your feet outward while you resist with the Foot Trainers.

#2 Ankle Adductor Muscle Exercise

How to contract the muscles that move your ankles inward:

      

Place the rubber pads below your toes.

Cross over the handles and then move the Foot Trainers forward until you feel the rubber pads on the inside/top of your feet.

Slowly move your feet inward while you resist with the Foot Trainers.