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Exercise handout — move better, feel better.
Foot Rocking (MTP Rock)
Standing exercise where you rock forward onto your toes, stretching the toe joints and calf. Prepares the foot for walking and running mechanics.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
chair
Home Options
- chair
- wall
Dosage
2
Sets
60 sec
Reps / Time
30 sec
Rest
2 sec forward / 2 sec back
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Keep a wall or chair nearby for balance
- Start with weight evenly distributed
Step 1 of 6
Slowly shift weight forward onto the balls of your feet
Step 2 of 6
Allow heels to lift slightly
Step 3 of 6
Feel a gentle stretch across the toe joints
Step 4 of 6
Hold briefly at end range
Step 5 of 6
Rock back to flat feet
Step 6 of 6
Repeat smoothly
Breathing
- Inhale as you rock forward
- Exhale as you rock back
Form Cues
- Move smoothly like a rocking chair
- Keep the stretch gentle, not sharp
- Maintain good posture throughout
- Control the movement
Common Mistakes to Avoid
- Rocking too far and losing balance
- Moving too quickly
- Holding breath
- Letting knees collapse inward
Safety Information
Avoid if acute turf toe, sesamoiditis, or hallux rigidus with pain at end range.
Progressions
Hold end position longer, perform on one leg
Regressions
Reduce range if painful, hold onto support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.