Brazilian foot exercises for knee arthritis video 6: full exercise set for weeks 5 to 8

Deceptively powerful with results you'll see within days...

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Index of videos

There are six videos in the series; they are listed here.

(Scroll down for video 6…)

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Video 6: exercises for weeks 5 to 8

(Note: I called these “advanced”, but that may be a misnomer. They are to be done in the second four weeks of the program, and are a progression from a theme of smaller toe muscles and non-weight-bearing exercises, towards weight-bearing exercises that work the bigger mid-foot and calf muscles.

List of exercises for weeks 5 to 8

1. Seated half dome

2. High-heeled shoe

3. Standing half dome

4. Short foot/high arch

5. Walkder’s toe off

6. Three walking exercise and combinations thereof

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Complete list of exercises (with some modifications) below.

Download a pdf of the original exercises here.

View the research report here

Warm-up exercises

1. Tennis ball massage of the sole of the foot

2. Fingers between toes

3. Twist and pull the toes

4. Forefoot taps

5. Feet look left and right

6. Point and flex toes and feet

7. Circular movement of toes and feet

Warm-down stretches

• Calf stretches with hands on a chair back

• Front of shin stretch

• Plantar fascia (sole of foot) stretch

Phase One (first 4-weeks three times weekly)

Wide stretch band exercises

1. Forefoot in a sling - (alternate big-toe lift/small-toe lift)

2. Forefoot in a sling that pulls from the side of the big toe - (alternate big-toe lift/small-toe lift)

3. Foot in a heel-to-toe sling - (point and flex)

4. Foot with a sling that pulls the forefoot down - (lift front of foot and toes)

Monkey toe exercises (toe play!)

The following props or aids are required: (1) A hand towel placed over a slippery surface, (2) A pencil eraser, (3) A rubber band, and (4) Gel foam toe separators.

1. Toe towel scrunch

2. Lift an object with your toes

3. Rubber band around 1st and 2nd toe

4. Gel foam toe separators - (curl and squeeze)

5. Big toe up and four down - alternate with big toe down and four up

Second four weeks (three times weekly)

Note: I chose to make some slight changes to these exercises. The original protocol is outlined here

1. Arch the whole foot from the heel to the tips of the toes

2. Lift heels (high-heeled shoe stance - toes wide)

3. Toes wide, pigeon feet, squat with knees wide

4. Short foot exercise

5. Rock forward and back - (toe off practice)

6. Rock forward and back - (heels lifted)

7. Walk - (like a goat on two legs)

8. Slow walk - lift and splay the toes wide, land and grip with toes