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...
12 Mar Single Leg Heel Raise – Box Support, Weight
HOW: Stand behind an elevated surface or box. Grab onto a dumbbell in one hand. Place the opposite foot and leg onto the box with your foot flat and knee bent. Stay tall and straight as you push into the ground with the foot on...
12 Mar Pogos – In Place
HOW: Have your feet slightly less than shoulder width apart. Push into the ground with your toes lifting your heels slightly off of the ground in a small hopping motion. Continue this motion quickly as you hop up and down staying on the balls of...
12 Mar Long Sitting Ankle Pump – AROM
HOW: Start in a seated position with your legs and feet together out in front of you. Place your arms to the side to help provide support as needed. Keep your legs straight as you point your toes up and down as much as tolerated...
27 Jan Seated Heel Raise – Bilateral, Weighted
HOW: Grab onto a dumbbell in each hand. Get into a seated position at a height where your knees are straight out from your hips and feet flat on the floor about shoulder width creating a 90 degree angle. Place the dumbbell on top of...
25 Jan Tandem Balance – Eyes Closed
HOW: Start in a standing position. Place one foot’s heel in front of the other foot’s toes. Put your hands on your hips and get to a balanced feeling. Close your eyes and try to maintain that position for as long as prescribed. FEEL: You should...
