The Training Program

• Clean your toe spacers regularly to prevent the buildup of bacteria
• Do not share your toe spacers with others
• If your toe spacers are slipping, try wearing them with socks
• If you need extra spacing for your big or pinky toes, you can use foam inserts or any small cushioning material for added support

This exercise improves ankle mobility and can help reduce stiffness in the joint.

1. Sit in a chair with your feet flat on the floor and hands on your thighs for balance.
2. Lift your left foot slightly off the ground, rotating your foot clockwise for 15 to 20 circles.
3. Change direction, rotating your foot counterclockwise for another 15 to 20 circles.
4. Lower your left foot, and repeat the exercise with your right foot.

Strengthens toe muscles and enhances the flexibility of the toe joints.

1. Sit in a chair with your feet flat on the floor and hands on your thighs for balance.
2. Lift your left foot, resting on your heel so that only it remains in contact with the floor.
3. Alternately extend your toes upwards as far as possible and then curl them down as if gripping the floor.
4. Hold each toe position—extended and curled—for 3 seconds.
5. Perform this sequence 10 times before switching to the right foot.

Encourages circulation in the lower limbs and warms up the ankle joint.

1. Sit in a chair with your feet flat on the floor and hands on your thighs for balance.
2. Start with both feet in a neutral position, parallel to the floor.
3. Flex one foot, pulling the toes towards your shin (dorsiflexion), as if you are letting off the gas pedal. Simultaneously, push the other foot away from you, pointing the toes downward (plantarflexion), as if pressing down on a gas pedal.
4. Alternate the movements between both feet, as though you are pressing down on gas pedals with one foot while releasing with the other.
5. Continue this alternating "pedaling" motion for 1-2 minutes, maintaining a steady rhythm.

This exercise focuses on gaining control over the movement of the big toe without added resistance. It's designed for beginners or those who have difficulty moving their big toe independently.

1. Sit in a chair or stand with your feet flat on the floor.
2. Use your hand to gently lift your big toe away from the other toes.
3. Hold this position with your toe as far extended as it can go for a 3-5 seconds, then release.
4. Repeat the movement several times to build familiarity and control.
5. Repeat with your right foot.

This exercise introduces resistance to strengthen the muscles involved in toe extension and pressing. It's suitable for those who can already move their big toe independently and are looking to increase strength and control.

1. Sit in a chair or stand with your feet flat on the floor.
2. Loop a resistance band around your big toe. Hold the other end of the band by your finger to control the level of resistance.
3. Extend your big toe away from the other toes, then press it down against the resistance of the band.
4. Hold for 3-5 seconds, then release. Start with the lowest resistance band and progress to higher resistances as you become stronger.
5. Repeat with your right foot.

This exercise enhances coordination, strengthens the muscles of the lower legs and feet, and improves the flexibility of the toes.

1. Sit in a chair or stand with your feet flat on the floor.
2. Loop a resistance band around both big toes. Ensure there is a bit of slack in the band when your feet are parallel and flat on the floor.
3. Keep your heels on the ground and turn your toes outward, increasing the tension in the band. With your toes turned out, press your toes down against the resistance, pushing as if to flatten the band against the floor. Hold this press for 3-5 seconds.
4. Slowly rotate your feet back to the starting position, relaxing the tension on the band.
5. Perform 10 repetitions of this press and rotate sequence.

This version allows beginners to focus on toe strength and mobility without the balance aspect, performed while seated.

1. Sit in a chair with your feet flat on the floor, a slight distance apart.
2. Loop the resistance band around both big toes.
3. Keep your heels on the ground and press the big toes down while trying to lift the front part of your feet slightly, stretching the band.
4. Hold the position for 3-5 seconds, then relax the toes.
5. Repeat 10 times.

This standing version introduces the element of balance and works both the calves and the big toe flexibility and strength.

1. Stand upright with your feet hip-width apart.
2. Loop the resistance band around both big toes. Spread your feet slightly so there is tension in the band.
3. Slowly raise your heels off the ground, balancing on the balls of your feet while maintaining tension on the band through the big toes.
4. Hold the raised position for 3-5 seconds, then slowly lower your heels back to the ground.
5. Repeat 10 times.

Designed to strengthen the intrinsic muscles of the foot, particularly those that support the arch. By enhancing the strength and stability of these muscles, this exercise helps improve foot posture, balance, and overall foot function.

1. Sit in a chair or stand with your feet flat on the floor.
2. Keeping your heel on the ground, attempt to draw the base of your big toe towards your heel without curling your toes. Imagine shortening your foot.
3. Engage the muscles in the arch of your foot to create a lifting motion through the arch, without lifting your toes or heel. Your foot should become slightly shorter and the arch more pronounced.
4. Hold this "shortened" foot position for 3-5 seconds, ensuring that the rest of your foot remains relaxed. Release slowly and gently relax your foot back to the starting position. Do this 10 times.
5. Repeat with your right foot.