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What is Active Release Technique?

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730 N. Franklin Suite 602, Chicago, IL 60654      MidwestSportAndSpine@gmail.com      Phone:312-756-7839      Fax:312-253-4453

 
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Vele’s Ski Jumper

Vele’s is an exercise used to strengthen the muscles on the bottom of your foot.  This is an excellent exercise to help those suffering from plantar fasciitis.  Vele’s should also be used by those who wear an arch support or orthotic in their shoe.  Perform this exercise WITHOUT shoes on. Perform 3 sets of 30-60 seconds.

(1)Begin by standing upright with your feet approximately shoulder width apart and your toes facing forward.  (you should be in your bare feet or with socks on)

(2)Next lean forward from your ankles only.  You will feel your toes press into the ground.  Lean as far as you can without your ankles lifting off of the ground and without you actually falling forward.

*it is a very common mistake to lean forward from your hips.  Do NOT do this, your torso and legs should stay in a straight line. (blue line)