22 Aug Single Leg Balance – Ball Toss Medial, Foam Pad
HOW: Place a foam pad on the ground near a wall. Stand on the pad with the leg furthest from the wall with a ball in your hands. While balancing on the pad with a slight bend in your knee, toss the ball into...
22 Aug Single Leg Balance – Ball Toss, Lateral
HOW: Stand near a wall on the one leg that is closest to the wall. While balancing on that leg with a slight bend in your knee, toss the ball into the wall and play catch with it. Keep your hips facing forward as...
22 Aug Single Leg Balance – Ball Toss Lateral, Foam Pad
HOW: Place a foam pad on the ground near a wall. Stand on the pad with the leg closest to the wall with a ball in your hands. While balancing on the pad with a slight bend in your knee, toss the ball into...
22 Aug Foot On Wall Calf Stretch – Knee Bent, Static
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. Hold that stretch for as long as prescribed. FEEL: You...
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...
