13 Sep Return to Sport Exercises for an Ankle Injury or Ankle Sprain
Timestamps 00:00 Start 02:00 The importance of multi-direction with Slider Lunge - Anterior, Lateral, Posterior 03:00 Snap Down and how to retrain force absorption 03:47 Depth Drop to Broad Jump and how to regain force production 04:20 Depth Drop to Lateral Jump 04:44 Lateral Shuffle Cone Tap and the need to...
07 Sep Heel to Toe Rocker
HOW: Begin this exercise standing with both feet comfortably underneath your hips. From here, rock forward pushing up on your toes into a heel raise. From this position, return to having both feet resting comfortably on the ground and then rock your weight back...
28 Jul Ankle Inversion – ISOTIB
HOW: Begin this exercise in a seated position with your ankle hanging comfortably off the edge of a table and the inner lower leg facing upwards. With the ISOTIB appropriately on your foot, lift your foot up towards the ceiling, pause for the given amount...
28 Jul Ankle Eversion – ISOTIB
HOW: Begin this exercise in a seated position with your ankle hanging comfortably off the edge of a table and the outer lower leg facing upwards. With the ISOTIB appropriately on your foot, lift your foot up towards the ceiling, pause for the given amount...
28 Jul Ankle Dorsiflexion – ISOTIB
HOW: Begin this exercise in a seated position with your ankle hanging comfortably off the edge of a table or elevated surface. With the ISOTIB appropriately on your foot, pull your toes up towards your face, pause for the given amount of time, and return...
28 Jul Ankle Circles – ISOTIB
HOW: Begin this exercise in a seated position with your ankle hanging comfortably off the edge of a table or elevated surface. With the ISOTIB appropriately on your foot, gently roll your ankle in counterclockwise or clockwise for the prescribed amount of repetitions. FEEL: You...
18 Jun Seated Calf Raise – Off Step, Quick
HOW: Begin in a seated position with your toes resting on a slightly elevated surface with some form of padding resting on your knee and a weight resting on that padded surface. From here, you are going to quickly push up onto your toes working...
18 Jun Seated Ankle Dorsiflexion – AAROM
HOW: Begin in a seated position with one foot resting on a slider/towel. From this position, slowly slide your heel back as if tucking your foot under the chair. Keep your heel flat against the ground as you slide back to encourage ankle dorsiflexion as...
12 Mar Wall Calf Stretch – Knee Bent, 3D
HOW: Stand facing a wall placing your hands on the wall straight out from your shoulders. Keep one foot back as you step forwards with the other leg, then step outward and cross the other leg inward. Each time reset the foot prior to taking...
12 Mar Standing Toe Raise
HOW: Stand by an object or wall to help with your balance. Stand as tall as you can with your feet about shoulder width apart. Raise your toes up keeping your heels on the ground. Lift them up and down for the prescribed amount of...
