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 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...
10 Mar Triple Hop For Distance
HOW: Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your hips. Hop forward on one foot 3 consecutive hops and see how far...
10 Mar Single Leg Hop Test For Distance
HOW: Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your hips. From here, hop forwards with the one foot on the line and...
10 Mar Side Hop Test
HOW: Place two pieces of tape on the ground that are 40cm apart. The goal of this test is to hop side to side with one foot clearing each tape line for 30 seconds. The rep is only counted when the foot clears the tape...
10 Mar Lateral Step Down Test
HOW: Set up a step on the ground that is 20cm tall(~8in). Stand on one side of the step with the opposite leg off the step and hands on your hips. From here, you are going to bend your stance leg knee and tap the...
10 Mar Cross Over Hop Test
HOW: Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your hips. Depending on what foot you start with, the first hop should be...
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...
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...
