22 Aug Foot On Wall Calf Stretch – Knee Bent, Dynamic
HOW: Place your foot up against the wall as high as you feel comfortable with your heel on the ground. Drive your knee towards the wall feeling a stretch in the calf and foot. Move your knee back and forth for the prescribed amount...
22 Aug Ankle Inversion And Eversion – Ball
HOW: Begin in a seated position with a ball underneath your foot. Roll the ball side to side controlling the ball with your foot. Your foot creates the inversion(going in) and eversion(going out) movement while the ball rolls with it. FEEL: You should feel...
22 Aug Ankle Dorsiflexion And Plantarflexion AROM – Ball
HOW: Begin in a seated position with a ball underneath your foot. Roll your foot to where your heel is in the front and your toes are pointing up. Follow that by rolling backwards on the back to end with your toes pushing into...
22 Aug Ankle Circle – Ball
HOW: Begin in a seated position with a ball underneath your foot. Roll your foot to the outside of the ball, then forwards putting your heel on the front of the ball, then the inside of your foot back to the starting position making...
07 Aug Seated Ankle Pump
HOW: Start in a seated position with your feet flat on the ground. From here, push into the ground with your toes lifting your heels up, followed by returning to the starting position and lifting your toes off the ground. Alternate bringing your heels...
07 Aug Single Leg Squat – Ankle Dorsiflexion Bias, Wall Supported
HOW: Position yourself facing a wall. Shift your weight to one leg. Bend that knee and squat down with your knee going towards the wall over your toes. Push back into the ground and return to the starting position once you’ve reached a depth...
07 Aug Single Leg Squat + Row
HOW: Anchor bands around waist height. Face the bands and have one in each hand. Walk away from the anchor to create some tension in the band. Hold the bands out at about chest height and shift your weight to one leg. From here...
25 Jul Squat Hold – Heel Raise
HOW: Start by standing with your feet about shoulder width apart. Bend your knees, hinge forward slightly at the hips and squat down to a comfortable position. While holding this squat, push into the ground with your toes and raise your heels off of...
25 Jul Single Arm Swing – Kettlebell
HOW: Stand tall with a kettlebell in one hand. Perform a hip hinge by bending forward at the hips and slightly bending your knees allowing the weight to hang down in front of you. Use your hips and glutes to swing the weight up...
25 Jul Foot Pronation Supination
HOW: Begin in a standing position with both feet almost together. Rotate your body to the left and right as far as you can go while keeping your heel and toes on the ground. Let your lower leg rotate as one foot pushes into...
