Foot is complex dynamic system consisting of 26 bones and 33 joints, countless joints and ligaments, surrounded by contractile tissues and moving multidirectionally hence making it the most challenging body part to control it perfectly. Lack of exercise and inactivity causes weakness and uncontrolled movements on the foot hence leading sooner or later to problems. BladeEdge^TM is the device to focus on mobilizing, activating and enhancing your performance back and further!

These exercises are developed for everyone to serve as a basic exercise to enhance your feet performance.

Check the summarizing video from our YouTube channel: https://www.youtube.com/watch?...

1 Mobility

ANATOMICAL AXIS MOBILIZATION

When mobilizing the foot, turn the Bladebar slightly towards the outer edge. Put your foot on the board and other leg near to it on the floor. Start this exercise off by tilting your foot left and right. Move the blade inwards and outwards, as close to the floor as you can from the foot. The movement should be happening in your foot while the knee is facing forward. Increase the range of movement by the progress.

LONGITUDINAL ARCH MOBILIZATION

This exercise relaxes and mobilizes a tight foot with a pronounced longitudinal arch. Place the Bladebar in the middle and tilt the blade by the base of your big toe on the floor. Now move your knee straight ahead and continue the movement by gently rotating your knee inward. Try to feel the stretch under your foot. The heel must remain touching the floor during the entire exercise.

CALF STRETCH

Place the Bladebar sideways and you have upward slope under your foot. Put your foot on the board and other leg in the front on the floor. Now push your heel down, keep your knee straight and try to feel the stretch on your calf muscles. Try to achieve static stretching position or alternatively more dynamic pumping movement with the blade.

DORSIFLEXION OF THE ANKLE

Place the Bladebar sideways and you have upward slope under your foot. Put your foot on the board and other leg next to it on the floor. Squat down on the floor level. Now push your front knee straight forward while keeping your heel down on the board. Try to flex your ankle as much as possible. Push your knee forward and obliquely in the front. Try to reach maximal position by bending your ankle. Make dynamic mobilization movement in the end range of movement.

EXTENSION OF THE TOES

This exercise will help you restore the joint mobility in your toes while activating the muscles in the sole of the foot. Turn the Bladebar sideways under the front foot. Place your foot on the BladeEdge^TM and push your heel down. Actively keep your toes in this position while lifting your heel as far up as possible without changing the position of your toes. The goal is to reach an angle of 60 degrees of toes extension while your toes remain in straight alignment.

2 Activation

ANATOMICAL AXIS ACTIVATION

When activating the foot, turn the Bladebar slightly towards the inner edge. Stand on the board with one leg and keep the other leg in the air if possible. Slightly bend your knee and try to keep the board balanced. Support the movement with the other leg or by hand if needed. Hold the static position and the BladeEdge^TM horizontally as well as possible.

FRONT SHIN AND SUPINATION ACTIVATION

When activating the foot, turn the Bladebar slightly towards the outer edge. Stand on the board with one leg and keep the other leg in the air if possible. Slightly bend your knee and try to keep the board balanced. Support the movement with the other leg or by hand if needed. Hold the static position and the BladeEdge^TM horizontally as well as possible.

BALANCE ON THE BLADE

Turn the Bladebar in the middle. Stand on the board with one leg and keep the other leg in the air if possible. Slightly bend your knee and try to keep the board balanced. Support the movement with the other leg or by hand if needed. Hold the static position and the BladeEdge^TM horizontally as well as possible.

3 Performance

ANKLE TORQUE

When training the foot, turn the Bladebar slightly towards the outer edge. Stand on the board with one leg and keep the other leg in the air if possible. Now, keep the balance and actively tilt the board back oblique and forth oblique as much as possible. Support the movement with the other leg or by hand if needed.

ANKLE TORQUE + PUSH OFF

When training the foot, turn the Bladebar slightly towards the outer edge. Stand on the board with one leg and keep the other leg in the air if possible. Lean against the wall by your hands and keep the foot on the board which is slightly rotated to the right on the floor. Now actively tilt the board forth oblique and continue the movement by pushing the heel up and make pressure at the foreleg and especially under the big toe. Make triple extension from the whole leg by pushing ankle, knee and hip straight. Repeat the movement back and forth. Movement gets easier if you turn the Bladebar more towards the outer edge.

LEANING TOWER

Turn the Bladebar sideways under the front foot. Stand on the board with one leg and keep the other leg in the air if possible. Lean against the wall by your hands and keep the foot on the board. Now actively tilt the board forward and continue the movement by pushing forcefully the heel up and make pressure at the foreleg. Make triple extension from the whole leg by pushing ankle, knee and hip straight. Repeat the movement back and forth. Movement gets easier if you start from split squat position. Hit the wall with more power when the movement gets familiar.

DISCLAIMER

All exercises in this user manual are carried out at your own risk. Please use the BladeEdge^TM on dry and non-slip flooring exclusively. Talk to a doctor or physical therapist before starting any of these exercises to make sure they are right for you. If you feel any pain, stop working out immediately and consult your physician. PuuHa Trade Oy assumes no liability for damage caused as a result of improper usage.