Brazillian foot exercises for knee arthritis video 3: phase 1 workout - monkey toe play

(This episode is about toe agility!)

This is the third of six videos - the toe agility section. (Phase one of the foot exercises for knee arthritis protocol involves three one-hour workouts per week for four weeks; phase two follows for another four weeks.)

1. First video - Brazilian foot exercise program for knee arthritis 1: warmup exercises

2. Second video - Brazilian foot exercises for knee arthritis: phase 1 workout - band work section

3. (more will arrive in the next few weeks).

Phase One (first 4-weeks)

Monkey toe play (11 minute video)

1. Towel scrunch

2. Elastic band resistance challenge

3. Pick an eraser

4. Big toe down/four toes down

Full 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 separatorsas.

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

Phase Two (second 4-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