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The Twelve Walks
Walk using each foot position making a 10 foot circle in each direction. Example, walk on the outside of your forefoot to your left, making a 10 foot circle, then turn around and make the same 10 foot circle to your right before switching to the inside ball of your foot. There are six foot positions walked in each direction making The Twelve Walks.

This exercises will help strengthen the intrinsic muscles that make up the arch of the foot, challenge proprioception - the sense of how your own limbs are oriented in space, which will train your foot and lower leg to stabilize providing healthy movement. I recommend doing these exercises one to three times a week for eight to twelve weeks. As your foot gets stronger you can continue to perform these exercises for maintenance.

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Jesse James Retherford started personal training in 1998. He specializes in chronic pain and injury management, movement assessment, corrective exercise, and advanced sports conditioning.

Jesse has been a deep tissue massage therapist for over three years. He utilizes a variety of therapeutic techniques to help his clients with chronic pain and injury management.

Jesse has helped his clients recover from chronic pain and injury; and achieve their fitness goals of weight loss, increased strength, power, and sports performance.

Jesse has successfully helped clients with the following issues:
Frozen shoulder
Plantar fasciitis
Back pain
IT band pain
Knee pain
Neck pain
And more

Jesse attended Texas State University focusing his studies in exercise and sports sciences, including kinesiology, exercise physiology, biomechanics, business management, and nutrition.