• Active stretching for the iliotibial band and calf muscle 

• Triangle stretch

• This exercise stretches the fascial structures that cross from the lower back, over the back of the hips, knees and ankle joints.
• It also stretches the planar fascia under the foot. 

• Bridging - for stretching the iliotibial band 

• This exercise stretches the tensor fascia lata and iliotibial bands across the hips and knees. It also strengthens the hip extensor muscles  

• Standing up and sitting down 

• This exercise strengthens the hip extensor and knee extensor muscles, and stretches the calf muscles and liotibial band. 
• As the extensor muscles start to tire, the feet will tend to turn out as the knees are extended. Blocking this outward movement of the feet provides a very effective active stretch to the iliotibial bands as they cross over the knee. 

• Stepping up 

• Stepping up with the foot facing forwards and flat on the step, not only strengthens the leg muscles , but also train foot balance and stretches the ankle muscles. 
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Balance exercises in standing

• Balance exercises are very important for training effective balance responses in the ankle joints when balance is disturbed. 
• These balance responses are most effective when the feet are face more or less straight forwards.
• Children who stand with their feet turned out and wide apart often lack effective balance reactions in the ankle muscles. 

• Exercises to train foot and ankle balance responses 

• This set of exercises helps the child develop effective and fast balance reactions in the feet. 

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• Ball exercises standing on a step or balance block 

• Maintaining balance when catching and throwing a ball requires effective small adjustments in the ankles to maintain balance. 
• Letting the child stand on a small step or a balance block means that the muscles have to work harder to maintain balance. 
• Standing and bending down to pick up the ball also stretches the calf muscles.  

• Training standing on one leg

• The ability to stand on one leg with the foot facing forwards and the trunk erect and balanced over the foot is important for walking, stepping up and over obstacles and gaps, as well as for kicking a ball. 
• This set of exercises is graded from easy to difficult, ensuring that every child is able to work on this task and slowly improve balance standing on one leg. 

• Suggestions for encouraging flat-foot walking 

• Children who habitually walk on the toes find walking with a more typical heel strike-foot-flat gait tiring and uncomfortable.  Even once the child's flexibility and balance abilities have improved, walking with the foot flat requires mental effort. So it is best to start changing from toe walking to foot -flat walking gradually and for increasing distances. 
• Start by encouraging your child to remember to walk flat foot in the house only.  
• You could also designate certain areas around the outside of your house or in the garden as "flat foot" paths. Say from the front door to the front gate, or to where the car is parked. 
• Perhaps you can create some stepping stones using bricks along a path in the yard. 
• Create some special time for practicing flat-foot walking. A short walk to the park or in the walk. Once the foot flat walk is over, let your child move off and play walking in whatever way he or she finds comfortable. 
• Let your child make suggestions for when during the day he or she will try to walk with the foot flat.

Do not expect your child to start walking with a foot-flat gait all the time. As children get older, they become more aware of their gait and will usually pay more attention to how they walk. when this happens, all the good work you put into improving flexibility, strength and balance will mean that your child has the ability to change his or her gait fairly easily.