TABLE 2.

12-week foot core exercise program.

Week	1–2	3–4	5–6	7–8	9–10	11–12
Bilateral heel raises (level surface)	3 × 20	3 × 20	3 × 20	3 × 20	3 × 20	3 × 20
Bilateral heel raises (on step)	N/A	3 × 20	3 × 20	3 × 20	3 × 20	3 × 20
Unilateral heel raise (level surface)	N/A	N/A	3 × 10	3 × 15	3 × 20	3 × 20
Towel curls	3 × 20	3 × 20	3 × 30 (0.25 kg)	3 × 30 (0.25 kg)	3 × 30 (0.5 kg)	3 × 30 (0.5 kg)
Short foot exercise	3 × 20	3 × 20	3 × 20	3 × 30	3 × 30	3 × 30
Toe spread and squeeze	3 × 20	3 × 20	3 × 20	3 × 30	3 × 30	3 × 30