Stand barefoot near a wall or stable surface for balance if required.
Loop a resistance band around the inside of your ankle, run it beneath the heel, and attach the other end to a stable anchor point pulling away from your body.
Step onto the working leg.
Gently create a “short foot” by drawing the ball of your big toe slightly towards your heel without curling the toes.
Press the big toe firmly into the ground to activate FHL while keeping the toes long and relaxed.
Against the pull of the band, gently draw your forefoot inward (inversion) to engage tibialis posterior. The movement should be subtle and controlled.
Lift the opposite foot off the floor to move into single leg stance while maintaining arch height and band tension.
Hold/maintain as prescribed by your physiotherapist.
