Arch Rolling (Exercise)

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Biomechanics Magazine September 2006

Arch Rolling

By: P. Gallagher, PT

http://biomech.com/showArticle.jhtml?articleID=193000438 (print issue

has photographs of this exercise)

Last month's exercise involved a ball to help increase the mobility

of the foot. This month's describes an exercise that patients can do

to help mobilize the foot and build strength and balance.

This self-massage technique can also be used to check if patients'

weight-bearing stance is balanced. Once the exercise is completed,

indentations made by the patient in the foam roller will allow you to

assess whether he or she is balanced in weight-bearing exercises.

This exercise can also be used daily to maintain the mobility of the

feet.

Starting position: While holding on to something sturdy, such as a

doorframe or a barre, stand on a 6-inch-diameter foam roller. Make

sure your weight is evenly distributed. Slowly roll forward and back

on the roller. Roll only as far as you can control your balance.

Rolling technique: Then roll forward and back with the foot supinated

(arches rolled out) (Figure 3). Repeat with the feet pronated (on the

inside of your arches) (Figure 4). Repeat five to 10 times.

Variation: Now combine the rolling in and out into a circular motion:

in while going forward, out while rolling back. Then reverse the

movement, out to go forward and in to go back. Repeat five to 10

times.

After finishing the exercise, indentations in the roller will

illustrate any discrepancy in weighting balance between one foot and

the other.