Every person knows about exercises to prevent flat feet in children, which can develop quite early if this phenomenon is not prevented. Flat feet are a serious pathological change that can lead to disorders of the musculoskeletal system and its rapid wear. In addition, flat feet are much easier to prevent by taking preventive measures than to later treat this insidious disease. Moreover, this disease can be completely cured only in childhood, and then it becomes incurable.
Sometimes foot changes begin to develop in childhood due to poor posture and uncomfortable shoes, so you should choose the right shoes, otherwise you will have to use orthopedic insoles later. By the way, it has been established that flat feet can develop during the most difficult stages of a person’s life. For example, this happens when the baby is just learning to walk, during puberty, and also during pregnancy. The sooner you start preventing this disease, the faster the foot will take its correct shape.
You need to start your lesson with a warm-up. A variety of exercises are suitable for a child. All tasks must be performed without shoes. You are allowed to wear thin socks, but ensure that the fabric does not interfere with the foot massage. Physical education should be carried out in a room where the floor is not slippery. The muscles must be ready for further work.
First you should stand on your toes and walk in a circle. The next circle should be performed on your heels. Make a walking circle. Then walk on the outer edge of the foot, and another circle on the inner edge of the foot. For comfort, the child should bend his knees slightly or place his hands on his knees. Next, prepare inclined surfaces and let the child walk on them. Then move to a sector where the surfaces are uneven.
For example, you can put down beach pebbles and let your child walk on them. You need to do this slowly, as if you are not used to it it can be a little painful. It is allowed to turn on cheerful music to make the child more fun. A positive attitude is the key to proper treatment. In addition, for a child it will be like a game.
There is a specially developed set of exercises for the prevention of flat feet. Before starting such activities, you should consult a doctor so as not to harm the child. Do each task 10 times. First, ask the baby to spin his feet. This can be done either in a sitting position with both legs at the same time, or in a standing position, twisting your feet alternately. Then try to pull your toes, either towards you or away from you. In this case, it is forbidden to bend your knees. After this, you should pay attention to the fingers on the lower extremities. You should try to bend and unbend them, and then bring them together and spread them wider. During this exercise, you do not need to lift your heels off the floor.
Now, standing on one leg, try to slowly move the big toe of your free leg along the shin area of the leg on which the person is standing. Then you need to change legs. Next exercise: place your feet as close as possible, and bend and straighten your knees.
Stand firmly on both feet and raise your heels and toes alternately. You can ask the child to imagine sand around and try to rake it with only his feet. If there is a sandbox nearby or a child is relaxing on the beach, then this fun can be real. Then you need to scatter different things on the floor and ask the baby to move them only with his toes, you can try to grab them. The child will like this game. Now you need to stand on one leg, and roll out some round or oval objects with the foot of the other limb. The exercise should be done with the other leg.
Do squats without lifting your heels off the floor. Then we place our feet on the outer ribs of the foot and remain in this position for 30-50 seconds. You need to stand on one leg and bend the other limb at the knee. Now it needs to be rotated completely from the hip, then only from the knee, and then only from the foot. Finally, you should walk on a log, and then goose-step in a circle.
Young children will love playing duck family. To do this, you need to perform all tasks while sitting. Your legs should be bent at the knees, and your hands should rest behind you. Now you need to imitate ducklings who are just trying to learn to walk. First you need to walk around. Socks must not be lifted off the floor. This task must be completed 5 times.
Let's move on to the next exercise. You need to imitate ducklings stretching. This task should be done in a sitting position. The emphasis is on the outer sides of the feet. In this case, you should try to tear the internal ones off the floor. This task also needs to be done 5 times. Each time the child must return to the starting position. And finally, you need to do the third task, which is reminiscent of how little ducklings will learn to quack. The heels should be lifted off the floor. The feet need to be spread in different directions. Each time, let the child quack. It will be more fun for him this way. This task also needs to be completed in 5 approaches. At the end you are allowed to rest a little, but no more than 1-2 minutes.
You need to give the child a pencil and ask him to hold it between his toes. Now he must try to draw different geometric figures on a sheet of paper with this pencil. This task must be performed in turn with both limbs.
For the next task you will need a small object in the shape of a ball or cube. You should try to grasp this object with your toes and lift it off the floor.
The toy needs to be moved to the right, then to the left, and then put back in place. You can scatter small parts on the floor and ask your child to collect them without hands - only with the fingers of the lower extremities. You can put small pieces of fabric on the floor and ask the child to hook these fabrics with his toes and move them somewhere. You can complicate the task and ask the baby to stand still and move the napkins, without lifting his heels from the floor.
During the next exercise, do not touch your heels to the floor. You need to lightly hit the floor with your toes. Then you need to roll along your foot from heel to toe and return to the starting position.
Now you need to sit the baby on a low chair. Let him raise his legs one by one, while trying to raise them to the maximum height. You need to try to pull your socks on. When the leg is raised, it must be fixed in this position for 15 seconds, and then returned to its original position.
You can try to exercise with a special gymnastic stick. Instead, a regular wooden stick will do. Its length is no more than 90 cm, and its diameter is up to 3 cm.
The stick must be polished. You can sit your baby down to watch cartoons and ask him to roll the stick with both legs on the floor. Let him play with it, wrapping his fingers around it and lifting it off the floor.
A set of exercises to prevent flat feet is a very effective method of preventing this serious disease.
It is better to engage in preventive exercises from the first year of the baby’s life.
It is important to choose good shoes and choose a good orthopedic insole. But the most important thing is to exercise your feet every day. All exercises should be performed as long as the child is interested. If he doesn't want to do something, then it's better to move on to the next task. This will not reduce the effectiveness of treatment. If your child likes this game, he will happily complete all the tasks every day.
This article will be of interest, first of all, to those who have already successfully gotten rid of the myth that flat feet are a completely harmless disease, due to which, at most, they will not be accepted into the army. In addition, flat feet, no matter how trivial it may seem, is really easier to prevent than to cure. If in childhood this disease can still be overcome after long-term treatment, then in adults the goal is to at most slow down the severity of the defect of flattening the arch of the foot.
To prevent flat feet, people whose profession involves constant standing are advised to place their feet parallel and rest from time to time, moving the center of gravity to the outer edge of the foot. It is also useful to massage your feet after a working day, rubbing them. Foot massage can be done by walking barefoot on grass, sand or gravel. At home, you can use a special massage mat.
For other people, all they have to do is choose their shoes rationally and listen to the sensations of their feet. Avoid shoes that pinch, rub or simply cause any discomfort.
Prevention of flat feet in children begins from the first year of life. At this age, it will consist of the prevention and treatment of rickets and other neurological diseases that can cause flat feet. During the period when a child takes his first steps, you should think carefully about choosing children's shoes. How to choose the right children's shoes is described in detail in our article “Shoes for flat feet.” We should not forget that no shoe, even the most useful one, can replace a child’s barefoot walk on grass, sand and other natural uneven surfaces. Research by Indian doctors shows that those who spent a “barefoot” childhood are three times less likely to suffer from flat feet than those who wore shoes since childhood. However, there is one “But” in this rule. It is good for a child to walk barefoot on the grass, but walking barefoot on a completely flat and hard floor is harmful.
For older children, you can conduct special games with elements of foot gymnastics. Such gymnastics may include such simple exercises as walking on your heels, on your toes, on the outer and inner sides of the foot. Jumping in place, lifting your heels (while keeping your toes in place), crawling with your toes back and forth. It will be useful to roll gymnastic sticks with a diameter of 2-3 cm or tennis balls with your feet, lift small objects from the floor with your toes and climb gymnastic stairs. All this develops the muscles of the feet well and improves their blood supply.
Any gymnastics will show better results if it is combined with water procedures. For example, swimming is a good means of stimulating not only the tone of the body's skeletal muscles, but also hardening.
On the Internet, here and there, you can easily find not only sets of exercises for the prevention of flat feet, but also sets of exercises for the treatment of flat feet. I must say they are very similar. Many exercises for the treatment of flat feet are also used for its prevention. All of them are performed barefoot.
Exercises for flat feet are a preventive measure to keep your feet healthy and reduce the risk of developing flat feet.
The process of foot formation begins with the child’s first steps. With proper development, longitudinal and transverse arches appear in the structure of the foot, which perform a shock-absorbing function when walking. If something interferes with the formation of these arches, then the load on the spine increases, which in turn can lead to poor posture, pain in the back and cervical spine, arthritis, arthrosis, and osteochondrosis. To avoid these ailments, it is necessary to prevent flat feet in early childhood.
Flat feet is one of the common diseases of the musculoskeletal system. Statistics show that in recent years there has been a tendency in modern children to increase the number of cases of musculoskeletal disorders, including the development of flat feet.
Parents, teachers, and medical staff of preschool educational institutions should promote the correct formation of the musculoskeletal system in children and pay attention to the most minor deviations in its development in general, and the feet in particular. You should be attentive to the child’s complaints of pain during low loads when walking, running or standing. It must be remembered that flat feet develop slowly in children, and they do not particularly complain of foot pain, so it is recommended to periodically examine children’s feet and take preventive measures. During the period of growth and development, the state of the arch of the feet is unstable and can change under the influence of unfavorable factors for the worse, and with the correct organization of the educational process for the better. Forming the arches of the feet is a long process.
Work on the prevention of disorders of the musculoskeletal system of children should be planned daily, in the system, starting from early childhood in various forms of physical education and health activities.
There are longitudinal and transverse flat feet.
If in one of the “arches” there is a decline caused by weakening of the muscles, then the load moves to other points that begin to experience excess pressure, this leads to deformation of the foot and to a certain type of flatfoot.
Transverse flatfoot is when the forefoot is flat and is one of the causes of bowed toes.
Longitudinal flatfoot is the absence of an internal longitudinal instep of the foot; because of this, the foot lies completely on the inner edge, while deviating to the outside.
1. Getting up early and walking;
2. Overweight;
3. Genetic predisposition;
5. Walking barefoot for a long time on a floor with a hard, smooth surface;
6. Poorly chosen shoes;
7. Previous diseases (rickets, complications after polio);
8. Insufficient or excessive physical activity.
Successful prevention of flat feet is possible through the integrated use of all means of physical education - hygienic, natural health factors and physical exercises.
Hygienic factors include shoe hygiene and proper selection. The size and shape of shoes should ensure the correct position of the foot. Shoes should be made of natural materials, with a solid arch support inside that raises the inner edge of the foot. The sole should be flexible and have a heel (5-10 mm), which artificially raises the arch of the foot and protects the heel from bruises. It should match the shape and size of the foot, be comfortable to wear, and not squeeze the foot, disrupting blood circulation and causing abrasions. The length of the footprint should be greater than the foot at the toe, allowance of 10 mm.
Natural health factors - walking barefoot on natural soil (grass, sand, pebbles, pine needles) also helps prevent functional foot deficiency. The normal development of the foot and its arches is ensured by proper physical education by including special exercises in the content of physical education activities to form and strengthen the arch of the foot. It is known that it is impossible to form a motor skill in a child without repeated repetition, but work that requires precise movements quickly tires children. Traditional exercises: walking on heels, toes, the outer edge of the feet, bending the toes, etc., used by teachers to prevent flat feet during morning exercises, physical education classes, or after sleep during hardening activities, are unattractive for the child. Therefore, it is better to use game techniques that allow you to strengthen and increase the tone of the muscles of the arch of the foot in a fun way.
The main purpose of these game exercises is:
- observe prevention of flat feet;
- hardening children;
- lead children to the conscious ability to be healthy and attentive;
- learn to free yourself from stress and overexertion.
These exercises are performed barefoot in a comfortable environment for the child and do not require the use of specific equipment. They can be used as a component of health-improving activities, as well as during routine moments (before bed, before a walk, before eating) or as individual tasks. Many game exercises allow the child to see the results of his activities, which is important for a preschool child.
Game exercises aimed at preventing flat feet in preschool children.
Goal: strengthening and increasing the tone of the muscles of the arch of the foot.
Equipment: caps from plastic bottles, a sheet of cardboard with the image of balls.
Execution: with your toes you need to grab and hold the lid, moving it onto a sheet of cardboard with the image of balls (alternately with your left and right foot). Cover the ball with a lid.
Equipment: caps from plastic bottles, a sheet of cardboard with images of geometric shapes of different sizes and colors.
Execution: sitting or standing, the toes of the right and left legs must be placed on the cover card, making geometric shapes.
Equipment: containers and small toys from “Kinder Surprises”, a sheet of cardboard with a picture of a Christmas tree.
Execution: with your feet closed, you need to grab the Kinder Surprise container and lay out the Christmas tree, then decorate the Christmas tree with small toys with your toes.
Execution: with closed legs you need to hold the cube and build a turret.
Game exercise “Sun” (collective).
Equipment: buttons of different sizes.
Execution: children use their toes to make a sun out of buttons.
Equipment: walnuts, hazelnuts, mushrooms.
Execution: use your toes to collect the “harvest” in the bucket.
Equipment: small toys from Kinder Surprises
Execution: use your toes to collect toys in a certain place.
Game exercise “Drawing a gift for a friend.”
Equipment: sheets of paper, markers.
Execution: draw a picture for a friend with your toes.
Game exercise “Let’s make pasta soup.”
Equipment: hoop, foam sticks.
Execution: children, at the teacher’s command, move foam sticks (pasta) from the hoop with their toes to a given place.
Equipment: several paper napkins for each child, a hoop.
Execution: at the teacher’s signal, the children crush the napkin with their toes (make snowballs) and run, holding the napkin with their toes, trying not to drop it to the hoop. Who will make the most snowballs?
Game exercise “Baton relay race”.
Equipment: long sticks. 20 cm
Execution: children are divided into 2 teams, stand in one line close to each other. The first children take the stick with their toes and pass it to the next participant, being careful not to let it fall to the floor. The winner is the team that passes the wand faster without dropping it on the floor.
Author: Zharikova Natalya Mikhailovna,
MBDOU kindergarten No. 54 “Rainbow”, Vorkuta, Russia
The article is published in the author's edition
The prevention of flat feet in children should be given great attention due to the spread of the disease among children. Already in kindergarten, teachers offer children a number of complex exercises, games and activities aimed at preventing leg disease. Children are more susceptible to foot correction; pathology is easier to prevent than to treat in adulthood. The article will tell you what exercises to prevent flat feet will be effective for children and adults.
There are a number of rules for the prevention of flat feet in children and adults:
Following simple rules will prevent flat feet in children and adults.
A special role is played by the prevention of flat feet for preschool children. The age range from 3 to 6 years is the most amenable age for foot correction. During this period, the musculoskeletal system begins to actively develop.
Modern kindergartens have many advantages in implementing the prevention of flat feet for children 2-3 years old and children of older preschool age. There are many methods, games, and activities with children that help prevent the disease:
Not only teachers in kindergarten, but also adults can carry out the prevention of flat feet in preschoolers at home. It is necessary to follow simple rules to help prevent pathology in a child. Orthopedists advise parents:
Many parents prefer to take shoes a size larger for babies, as children's feet grow quickly. You shouldn't do this. This increases the risk of foot deformity, as the leg is in the wrong position for several hours.
The load on children’s legs should correspond to age-related developmental characteristics: height, weight, body mass.
Children can do the exercises together with their parents. They are not very difficult for an adult. Gymnastics to prevent flat feet is a key point in preventing the disease. The movements should be performed under the supervision of an adult.
Each exercise should be performed by a 2-3 year old child no more than 5 times. It is recommended to carry out a set of exercises in the morning, when the child’s legs are not tired.
For children of this age, it is acceptable to perform play exercises:
For older children (from 7 years old), you can offer the following set of exercises:
Each exercise should be performed no more than 5-7 times, depending on the age of the child.
Exercises strengthen the lower leg muscles, straighten your posture, and strengthen the sole. Any adult can perform them after consulting a specialist. All complexes can be divided according to the main starting position.
While sitting on a chair:
While walking:
In a standing position:
To prevent flat feet, the complex should be performed daily, 2 times in the morning and in the evening. Each movement – 10 times. If severe pain is felt during movements, you should consult a specialist.
Exercises play an important role in the prevention of flat feet. They help strengthen the foot, muscles, ankle joint, and prevent the development of pathological processes.
Flat feet is an insidious and serious pathology that entails complete wear and tear on the musculoskeletal system. In addition, as it may not be trite, flat feet are really easier to prevent than to cure. Moreover, the disease can be completely cured only in childhood. It is possible to prevent flat feet and its development by using a set of exercises to prevent flat feet.
How can such prevention help? What is prevention? Can a set of exercises really be effective? Flat feet and crooked posture can develop with age due to the fact that you use incorrect, uncomfortable shoes. Therefore, when choosing shoes, you need to pay attention to their quality and comfort, and it is best for prevention if your everyday attribute is orthopedic shoes.
Foot deformities and various manifestations of flat feet mainly develop in a person during particularly sensitive periods of his life.
This is the time when the baby begins to walk, during the process of intensive growth of children, their puberty, also during pregnancy of women. A promising solution to the problem of flat feet depends precisely on how timely measures to prevent the disease are taken.
Prevention of foot disorders is based on daily training of all muscle groups and ligaments of the foot. Without constant stress on the muscle fibers, they become weak and have difficulty holding the foot in an elevated position. A set of regular exercises will help bring the position of the foot closer to a normal, healthy state, strengthen the muscular-ligamentous system, correct existing disorders of the bones of the foot, postural disorders, and correct a person’s gait, which will be a good preventive measure.
Orthopedic pathology of the lower limb, that is, flat feet, affects not only the musculoskeletal system, but can also cause pain in the lower back, head, and cause completely other ailments. A huge number of complexes for prevention, various specialized exercises for the correction and prevention of flat feet have been developed. Exercise for the prevention of flat feet will be your faithful friend in the fight against this difficult disease.
The position, shape of the foot, and the age of the patient influence which type of exercises to give preference for prevention, which complex to use against flat feet. An experienced doctor will help you choose the right exercises to prevent impaired functionality of the legs and prevent flat feet. To prevent flat feet, it would be useful to massage your feet, walk on sand, pebbles, grass, and other uneven, non-sharp surfaces.
This set of special exercises for the prevention of illness strengthens the muscles of the lower leg and sole of the foot, and normalizes posture. All the exercises below to prevent flat feet should be performed at least 10 times daily. Such preventive exercises for flat feet should become your daily activity. Before you try to prevent the disease yourself, be sure to consult your doctor.
Exercises for flat feet are performed while sitting on a chair:
A set of exercises to perform while standing:
We perform exercises while walking:
Prevention of childhood flat feet in primary school children always leads to positive results in the future. Planning work to prevent flat feet is an important task for any parent. It is important that preventive gymnastics for flat feet is carried out in a playful way; children should not be forced to do a set of exercises, but it is best to do it together with them.
A useful set of exercises for the prevention of flat feet in children and primary schoolchildren:
Advice: place a thick rubber mat with an uneven top, maybe even with mild spikes, in front of your son or daughter’s crib. Upon waking up, your child will unconsciously do a useful exercise to prevent flat feet.
Prevention of the disease should be done from the first year of the baby. The most important thing is to think about what he will run and jump in, that is, shoes. Proper preventive and therapeutic orthopedic shoes will always help in preventing deformity. A special orthopedic insole will help consolidate the results of the applied set of therapeutic exercises. Preventive work with children should become the main aspect in the education process.
The desire of parents to teach their children to sit or walk before the due date is considered completely unreasonable. Also, for prevention, it is recommended to fight the desire of girls to walk in heels and high platforms. Insufficiently strong muscles and ligaments will not be able to withstand the unusual load, a change in posture occurs, which can become a serious cause of flat feet in younger schoolchildren.
Games and exercises to prevent flat feet in preschool children
The foot is the support, the foundation of the body. Violation of the foundation affects the formation of the growing organism.
Flat feet is a dysfunction of the foot, which externally manifests itself in the dropping of the arches of the foot, which is caused by weakening of the muscles and stretching of its ligaments.
In preschool age, the foot is in a stage of intensive development; its formation is not yet complete. Therefore, our task is to strengthen the muscles and ligaments of the foot. Correctly selected shoes, walking barefoot on natural surfaces (sand, grass), hardening procedures in combination with physical exercise are the key to successful prevention and correction of flat feet.
Starting position (i.p.) - standing opposite the child, legs slightly apart, take the child by the hands. Remind your child to keep their back straight and not let their chin drop. Point your toes up; lower it. Repeat the exercise 10-12 times
. Rise up onto your toes; count to three; come down. Repeat 5-6 times
. Stand on your heels with your toes up; Rise onto your toes with an energetic roll. Repeat 10-12 times
. While maintaining your balance, roll to the right; return to i. P. ; roll to the left. Repeat 10-12 times
I. p. - standing opposite the child, holding his hands. Place your feet together, spread your toes to the sides, keep your back straight and don’t let your chin drop. Perform a calf raise; return to i. n. Repeat 10-12 times
. I. p. - standing opposite the child; hands to the side; watch your posture. Bend your knee; hold this position for a count of five; change leg. As you master the exercise, increase the time you hold the position. You can invite the child to try to rise on the toe of the supporting leg, then lower himself onto the entire foot.
. I. p. - stand next to the child, take his hand. Place your feet together; perform toe curls; Pull your heels in and move forward.
Starting position (i.p.) - sitting on the mat next to the child; place your hands behind your back with emphasis on the floor, your back is straight, do not raise your shoulders up; legs are straight.
. Bend your toes (hid your toes); return to i. p. (fingers were found).
Repeat 10-12 times
. Point your toes away from you; Point your toes towards you. Repeat 10-12 times
. Perform the movement by “drawing” a circle with your foot, first in one direction, then in the other. Repeat the exercises 8 times with your right and left foot
. I. p. - sitting on the rug next to the child; place your hands behind your back with emphasis on the floor; back straight; legs are bent at the knees, feet slightly apart. Put your socks together; spread your socks out to the sides. Repeat 10-12 times
. I. p. - bend your knees, press your feet together (toes to toes, heel to heel); straighten your legs at the knees, trying to hold the “ship” with your feet; return to i. n. Repeat 4 times
. I. p. - bend your knees, place your feet on the floor; bend your toes, pulling your heel up as you move forward; return to i. n. Repeat 3-4 times
. I. p. - bend your knees, place your feet on the floor on your toes; move your feet up and down, touching the floor only with your toes. Repeat 16 times
. I. p. - the same as in the “ship” exercise; move your feet back and forth, leaving them pressed together. Repeat 10-12 times
Materials: massage ball
I roll the ball in circles
I drive him back and forth.
I will deftly stroke their leg,
It's like I'm sweeping up crumbs.
And I'll squeeze it a little,
How to squeeze a cat's paw.
I'll spin the ball with my finger,
And I’ll start with the other foot.
Use: collect buttons scattered on the floor using your feet, lay out a pattern, figure, ornament from the buttons.
Materials: felt-tip pens, pencils, sticks of different colors.
Usage: Use the sticks to create the desired pattern with your toes.
Prevention and correction of flat feet in preschool children. Relevance Flatfoot is a foot deformity characterized by flattening of its arches. Doctors call flat feet a disease of civilization.
Prevention of flat feet Flat feet is considered as a dysfunction of the foot, which externally manifests itself in the drooping of the arches of the feet, which is caused by weakening of the muscles.
A set of exercises to prevent flat feet
and strengthening correct posture.
Prevention of flat feet also includes wearing properly selected shoes: with a 5-8 mm heel, an elastic insole, and a strong heel. Slippers and sneakers with flat soles contribute to flat feet. Flat feet must be prevented from early childhood. To do this, offer children special exercises for the feet 2-3 times a day. Walking barefoot on the ground, sand, flat stones, water, along tree roots (but not on the floor), and climbing barefoot on a wall bars is very useful. Remember that flat feet leads to poor posture, decreased motor activity, and negatively affects the functioning of internal organs.
A set of exercises to prevent flat feet.
I.P. sitting on a gymnastic bench, chair, floor; legs extended forward, arms resting freely on legs, back straight.
I.P. sitting on the mat, hands at the back.
I.P. standing.
A set of exercises to form and strengthen correct posture.
I.P. Standing against the wall
I.P. lying on his back in the correct position: head, torso, legs are located in a straight line passing through the vertical center line of the body, arms are pressed to the body.
I.P: standing. Exercises combined with walking.
Sets of exercises for the prevention and correction of flat feet, the formation of arches.
Complex No. 1 with the ball.
I.p. – sitting on the floor, legs bent, hands resting on the floor behind you. Roll the ball back and forth with both feet together and alternately.
I.p. - Same. Roll the ball left and right with two feet together and alternately.
I.p. - Same. Move your feet together in a circular motion and alternately rotate the ball left and right.
I.p. – lying on your back, arms along your body, ball between your ankles. Raise the ball with 1-2 legs and hold it with your feet; 3-4 i.p.
I.p. – sitting on the floor, hands at the back. Grab the ball with your feet and throw it forward.
I.p. – sitting, legs apart, the ball lies on the floor at the toe of the right foot on the inside. By moving the toe of one foot, roll the ball to the other foot, and vice versa.