One key move: Resisted foot inversion

Illustration by Lizzy Thomas

The posterior tibialis muscle inverts and points the foot, as well as playing an essential role in stabilising the arch. This move helps strengthen the muscle and tendon.

1/ Loop a knotted resistance band around a support at ground level. Sit on a chair side on to the support and slip the band around the ball of the near foot. Move away until there is tension in the band.

2/ Cross your other foot behind the banded one and ‘lock’ your knees together. Draw the banded foot in and up, moving from the ankle. Pause, return to start, repeat. Do 4 sets of 8 reps on each side, daily.