HOW: Get set up in a seated position with your leg crossed over the other. The leg that is crossed is the foot/ankle you are going to be working on. With your foot/ankle in a neutral position, try to push your foot downward using your hand (see video for demonstration), however don’t let it move.

 

FEEL: You should feel the muscles in the front of your shin and the front/top of your foot/ankle working with this exercise.

 

COMPENSATION: Maintain the starting foot/ankle position, don’t let your foot move. If it does, do not push as hard.

HOW: Start in a seated position with one knee bent and laying on its side. With your foot/ankle in the middle, use one hand to push down on the inside of your lower leg.  The other hand should grab the middle of your foot, twist the ankle inward and pull the foot up.  Repeat as many times as prescribed. 

 

FEEL: You should feel a stretch in the outside portion of your  ankle. 

 

COMPENSATION: Keep your lower leg stabilized, don’t let it move. Make sure to twist the foot/ankle inward as you pull up.

HOW: Start on all fours. Place the foam roller underneath your shin. Roll up down for the muscle on the outside of your shin bone.

 

FEEL: You should feel a massage for the muscle on the outside of your shin bone in the front. 

 

COMPENSATION: Don’t roll on the bone. Don’t roll too fast or too slow.

HOW: In a seated position, grab a lacrosse ball. Apply the ball with one hand to the muscle area just to the outside of your shin bone. Apply as much pressure as you’d like along that muscle. 

 

FEEL: You should feel a massage like pressure along the tibialis anterior muscle.

 

COMPENSATION: Apply pressure just to the tibialis anterior muscle.

HOW: Standing with your back against the wall.  Keep your back and hips against the wall and walk your feet out away from the wall. Slowly, bring your toes up while keeping your heels on the ground. Repeat as many reps as prescribed. 

 

FEEL: You should feel the muscle in the front of your shin working. 

 

COMPENSATION: Keep your knees straight as you raise your toes.  Keep your back flat against the wall.

HOW: Start in a seated position with your heel on an elevated surface and your foot hanging off. Allow your toes to go down towards the floor and then bring your toes up towards the ceiling. Make sure to use a high enough surface for your foot so your foot can go as far down as possible. 

 

FEEL: You should feel the muscles in the front of your shin working. 

 

COMPENSATION: Don’t go down and up with your foot too fast, slow and controlled.