Lower Leg Strengthening Exercises

Foot Arch Exercise (‘doming’) Instruction: Press the underneath side of the small knuckles of the toes down into the floor, making the main knuckles closest to the foot raise up like a dome. The toes need to stay long and straight, without curling under.
Towel grab with toes Instruction: Curl a towel in the pointed direction, only using the toes.
Toe spreading Instruction: Spread all toes as far as possible and hold for a few seconds.
Calf raises Instruction: Lift the heels until standing on the toes
Example of a training schedule (every second or third day):
Week	Frequency	Doming	Towel grab	Toe spreading	Calf raises
1	2x	10 reps	3 x 5 reps	5 reps	3 x 5 reps
2	2x	13 reps	3 x 8 reps	8 reps	3 x 8 reps
3	3x	13 reps	3 x 8 reps	8 reps	3 x 8 reps
4	3x	15 reps	3 x 13 reps	10 reps	3 x 13 reps