EASIEST WAY TO LEARN SOLE OF THE FOOT ( FIRST LAYER,SECOND LAYER,THIRD LAYER, FOURTH LAYER)

                                         SOLE OF THE FOOT - FIRST LAYER

• Abductor hallucis
• Flexor digitorum brevis
• Abducor digiti minimi

 

SOLE OF THE FOOT - SECOND LAYER

 

 SOLE OF THE FOOT - THIRD LAYER

 SOLE OF THE FOOT - FOURTH LAYER

 SOLE OF THE FOOT IN TABLE FORM

STRENGTHENING EXERCISE

To strengthen arch muscles, place a towel on the floor, grab the towel with your toes and pull it toward you. Top: While sitting, grasp your toes and gently pull them toward you until you feel a stretch in the arch of your foot. Right: Stand as shown, with your back leg straight and heel down.

 

 

 Stretch the side of your foot

 

 

Standing Soleus Stretch

1. Stand a few feet away from a wall and face the wall.
2. Your injured leg should be back with your heel on the floor. ...
3. Turn your injured foot slightly inward toward the other.
4. Keep your other leg forward and slightly bend that knee and lean into the wall until you feel a stretch on your affected leg.