https://walkito.site/exercises/plantar-fascia-stretch/ https://walkito.site/exercises/fascia_stretch@2x.webp Plantar fascia stretch Plantar fascia stretch: pull the toes back until you feel it in the arch https://walkito.site/exercises/fascia_stretch.mp4 5 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/calf-stretch/ https://walkito.site/exercises/calf_stretch_straight@2x.webp Calf stretch (straight knee) Calf stretch: back leg straight, heel down, hips forward https://walkito.site/exercises/calf_stretch_straight.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/soleus-stretch/ https://walkito.site/exercises/calf_stretch_bent@2x.webp Soleus stretch (bent knee) Soleus stretch: bend the back knee until the stretch moves lower https://walkito.site/exercises/calf_stretch_bent.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/foot-roll/ https://walkito.site/exercises/foot_roll@2x.webp Foot roll Foot roll: roll the sole slowly over a ball with firm pressure https://walkito.site/exercises/foot_roll.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/ankle-rocks/ https://walkito.site/exercises/ankle_rocks@2x.webp Ankle rocks Ankle rocks: knee travels forward over the toes, heel stays flat https://walkito.site/exercises/ankle_rocks.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/towel-heel-raise/ https://walkito.site/exercises/heel_raise_towel@2x.webp Towel heel raise Towel heel raise: three seconds up, hold, three seconds down https://walkito.site/exercises/heel_raise_towel.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/calf-raises/ https://walkito.site/exercises/heel_raise_double@2x.webp Double-leg calf raises Double-leg calf raises: rise straight up, lower slowly https://walkito.site/exercises/heel_raise_double.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/eccentric-heel-drops/ https://walkito.site/exercises/heel_drop_straight@2x.webp Eccentric heel drops (straight knee) Eccentric heel drop: up on both feet, down slowly on one https://walkito.site/exercises/heel_drop_straight.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/tibialis-raises/ https://walkito.site/exercises/tibialis_raise@2x.webp Tibialis raises (wall-supported) Tibialis raises: lift the toes, keep the heels down https://walkito.site/exercises/tibialis_raise.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/single-leg-balance/ https://walkito.site/exercises/single_leg_hold@2x.webp Single-leg balance hold Single-leg hold: let the foot wobble, that is the exercise https://walkito.site/exercises/single_leg_hold.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/short-foot-exercise/ https://walkito.site/exercises/short_foot_seated@2x.webp Short foot, seated Short foot, seated: pull the ball of the foot toward the heel so the arch lifts https://walkito.site/exercises/short_foot_seated.mp4 5 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/towel-scrunch/ https://walkito.site/exercises/towel_scrunch@2x.webp Towel scrunch Towel scrunch: pull the towel in with your toes, the heel stays down https://walkito.site/exercises/towel_scrunch.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/toe-spread/ https://walkito.site/exercises/toe_spread@2x.webp Toe spread Toe spread: spread the toes as wide as they go, and hold https://walkito.site/exercises/toe_spread.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/big-toe-lift/ https://walkito.site/exercises/big_toe_lift@2x.webp Big toe lift Big toe lift: lift only the big toe while the other four stay flat https://walkito.site/exercises/big_toe_lift.mp4 3 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/ankle-inversion-band/ https://walkito.site/exercises/band_inversion@2x.webp Ankle inversion with a band Band inversion: turn the sole of the foot inward against the band https://walkito.site/exercises/band_inversion.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/exercises/hip-abduction/ https://walkito.site/exercises/hip_abduction@2x.webp Hip abduction, standing, with a band Hip abduction: lift one leg out to the side against the band https://walkito.site/exercises/hip_abduction.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/es/ejercicios/movilidad-de-tobillo/ https://walkito.site/exercises/ankle_rocks@2x.webp Movilidad de tobillo Movilidad de tobillo: la rodilla avanza por encima de los dedos, el talón se queda plano https://walkito.site/exercises/ankle_rocks.mp4 4 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/inversion-de-tobillo-con-banda/ https://walkito.site/exercises/band_inversion@2x.webp Inversión de tobillo con banda Inversión con banda: gira la planta del pie hacia adentro contra la banda https://walkito.site/exercises/band_inversion.mp4 4 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/levantar-el-dedo-gordo/ https://walkito.site/exercises/big_toe_lift@2x.webp Elevación del dedo gordo Elevación del dedo gordo: sube solo el dedo gordo, los otros cuatro siguen apoyados https://walkito.site/exercises/big_toe_lift.mp4 3 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/elevaciones-de-talon/ https://walkito.site/exercises/heel_raise_double@2x.webp Elevaciones de talón con dos pies Elevaciones de talón con dos pies: sube recto y baja despacio https://walkito.site/exercises/heel_raise_double.mp4 4 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/estiramiento-de-pantorrilla/ https://walkito.site/exercises/calf_stretch_straight@2x.webp Estiramiento de pantorrilla (rodilla estirada) Estiramiento de pantorrilla: pierna de atrás estirada, talón abajo, cadera hacia adelante https://walkito.site/exercises/calf_stretch_straight.mp4 4 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/excentricos-de-talon/ https://walkito.site/exercises/heel_drop_straight@2x.webp Excéntricos de talón (rodilla estirada) Excéntrico de talón: sube con los dos pies, baja despacio con uno https://walkito.site/exercises/heel_drop_straight.mp4 4 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/masaje-plantar-con-pelota/ https://walkito.site/exercises/foot_roll@2x.webp Automasaje plantar Automasaje plantar: rueda la planta despacio sobre una pelota, con presión firme https://walkito.site/exercises/foot_roll.mp4 4 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/abduccion-de-cadera/ https://walkito.site/exercises/hip_abduction@2x.webp Abducción de cadera, de pie, con banda Abducción de cadera: lleva una pierna hacia el lado contra la banda https://walkito.site/exercises/hip_abduction.mp4 4 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/estiramiento-fascia-plantar/ https://walkito.site/exercises/fascia_stretch@2x.webp Estiramiento plantar Estiramiento plantar: jala los dedos hacia atrás hasta sentirlo en el arco https://walkito.site/exercises/fascia_stretch.mp4 5 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/pie-corto/ https://walkito.site/exercises/short_foot_seated@2x.webp Pie corto, sentado Pie corto, sentado: lleva la parte delantera del pie hacia el talón para que el arco suba https://walkito.site/exercises/short_foot_seated.mp4 5 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/equilibrio-a-una-pierna/ https://walkito.site/exercises/single_leg_hold@2x.webp Equilibrio a una pierna Equilibrio a una pierna: deja que el pie se tambalee, ese es el ejercicio https://walkito.site/exercises/single_leg_hold.mp4 4 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/estiramiento-de-soleo/ https://walkito.site/exercises/calf_stretch_bent@2x.webp Estiramiento de sóleo (rodilla doblada) Estiramiento de sóleo: dobla la rodilla de atrás hasta que el estiramiento baje https://walkito.site/exercises/calf_stretch_bent.mp4 4 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/elevaciones-de-tibial-anterior/ https://walkito.site/exercises/tibialis_raise@2x.webp Elevaciones de tibial anterior (con apoyo en la pared) Elevaciones de tibial anterior: sube los dedos, los talones quedan abajo https://walkito.site/exercises/tibialis_raise.mp4 4 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/separar-los-dedos-del-pie/ https://walkito.site/exercises/toe_spread@2x.webp Separación de dedos Separación de dedos: separa los dedos todo lo que puedas y mantén https://walkito.site/exercises/toe_spread.mp4 4 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/elevacion-de-talones-con-toalla/ https://walkito.site/exercises/heel_raise_towel@2x.webp Elevación de talones con toalla Elevación de talones con toalla: tres segundos arriba, quieto, tres segundos abajo https://walkito.site/exercises/heel_raise_towel.mp4 4 2026-10-07T00:00:00+00:00 yes https://walkito.site/es/ejercicios/recoger-toalla-con-los-dedos/ https://walkito.site/exercises/towel_scrunch@2x.webp Recoger la toalla Recoger la toalla: atrae la toalla con los dedos, el talón no se levanta https://walkito.site/exercises/towel_scrunch.mp4 4 2026-10-07T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/mobilnost-golenostopa/ https://walkito.site/exercises/ankle_rocks@2x.webp Качания в голеностопе Качания в голеностопе: колено уходит вперёд за пальцы, пятка на полу https://walkito.site/exercises/ankle_rocks.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/inversiya-stopy-s-rezinkoy/ https://walkito.site/exercises/band_inversion@2x.webp Поворот стопы внутрь с лентой Поворот стопы внутрь: поворачивайте подошву внутрь, преодолевая сопротивление ленты https://walkito.site/exercises/band_inversion.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/podem-bolshogo-paltsa/ https://walkito.site/exercises/big_toe_lift@2x.webp Подъём большого пальца Подъём большого пальца: поднимается только большой палец, остальные четыре на полу https://walkito.site/exercises/big_toe_lift.mp4 3 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/podemy-na-noski/ https://walkito.site/exercises/heel_raise_double@2x.webp Подъёмы на носки на двух ногах Подъёмы на носки на двух ногах: поднимитесь прямо вверх, медленно опуститесь https://walkito.site/exercises/heel_raise_double.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/rastyazhka-ikronozhnoy-myshtsy/ https://walkito.site/exercises/calf_stretch_straight@2x.webp Растяжка икроножной мышцы (прямое колено) Растяжка икры: задняя нога прямая, пятка на полу, таз вперёд https://walkito.site/exercises/calf_stretch_straight.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/ekstsentricheskie-opuskaniya-pyatok/ https://walkito.site/exercises/heel_drop_straight@2x.webp Опускания пятки (прямое колено) Эксцентрическое опускание пятки: вверх на обеих стопах, вниз медленно на одной https://walkito.site/exercises/heel_drop_straight.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/massazh-stopy-myachom/ https://walkito.site/exercises/foot_roll@2x.webp Прокатывание стопы Прокатывание стопы: медленно катайте подошву по мячу с плотным давлением https://walkito.site/exercises/foot_roll.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/otvedenie-bedra/ https://walkito.site/exercises/hip_abduction@2x.webp Отведение бедра стоя с лентой Отведение бедра: поднимите одну ногу в сторону, преодолевая сопротивление ленты https://walkito.site/exercises/hip_abduction.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/rastyazhka-plantarnoy-fastsii/ https://walkito.site/exercises/fascia_stretch@2x.webp Растяжка подошвенной фасции Растяжка подошвенной фасции: тяните пальцы на себя, пока не почувствуете растяжение в своде https://walkito.site/exercises/fascia_stretch.mp4 5 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/korotkaya-stopa/ https://walkito.site/exercises/short_foot_seated@2x.webp Короткая стопа сидя Короткая стопа сидя: подтяните подушечку стопы к пятке, чтобы свод поднялся https://walkito.site/exercises/short_foot_seated.mp4 5 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/ravnovesie-na-odnoy-noge/ https://walkito.site/exercises/single_leg_hold@2x.webp Стойка на одной ноге Стойка на одной ноге: пусть стопа покачивается, в этом и суть https://walkito.site/exercises/single_leg_hold.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/rastyazhka-kambalovidnoy-myshtsy/ https://walkito.site/exercises/calf_stretch_bent@2x.webp Растяжка камбаловидной мышцы (согнутое колено) Растяжка камбаловидной мышцы: сгибайте заднее колено, пока растяжение не сместится ниже https://walkito.site/exercises/calf_stretch_bent.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/podemy-noskov-u-steny/ https://walkito.site/exercises/tibialis_raise@2x.webp Подъёмы носков (у стены) Подъёмы носков: поднимайте носки, пятки остаются на полу https://walkito.site/exercises/tibialis_raise.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/razvedenie-paltsev-stopy/ https://walkito.site/exercises/toe_spread@2x.webp Разведение пальцев Разведение пальцев: разведите пальцы как можно шире и удержите https://walkito.site/exercises/toe_spread.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/podemy-na-noski-s-polotentsem/ https://walkito.site/exercises/heel_raise_towel@2x.webp Подъёмы на носки с полотенцем Подъёмы на носки с полотенцем: три секунды вверх, задержка, три секунды вниз https://walkito.site/exercises/heel_raise_towel.mp4 4 2026-10-05T00:00:00+00:00 yes https://walkito.site/ru/uprazhneniya/sobiranie-polotentsa-paltsami/ https://walkito.site/exercises/towel_scrunch@2x.webp Собирание полотенца Собирание полотенца: подтягивайте полотенце пальцами, пятка на полу https://walkito.site/exercises/towel_scrunch.mp4 4 2026-10-05T00:00:00+00:00 yes