26 Jun Seated Calf Isometrics – Strap
HOW: Have your legs straight out in front of you in a seated or long sitting position. Loop a band around the bottom of one of your feet. Use both hands to pull your foot back with the band while keeping your knee straight....
29 May Foot Circles
HOW: While standing, bring one foot forward. Trace the outside edge of your foot, ankle, and toes on the ground using as much body weight as you can tolerate in a circular motion. FEEL: You should feel the muscles in your foot and ankle...
29 May Seated Calf Stretch – Knee Straight, Towel
HOW: While seated, loop a towel around the balls of your feet. Keep your knee straight and with both hands pull the towel towards you. FEEL: You should feel a stretch in the back of your lower leg/calf. COMPENSATION: Keep the knee straight, don’t...
27 May Single Leg Balance – BOSU, Blue Side Up
HOW: Place a bosu ball in front of you on the ground with the blue side up. Step onto the middle of the ball and slightly bend your knee. Keep your other knee bent and off of the ball. Balance on the one leg...
21 May Windshield Wiper
HOW: Start by sitting with your feet under your knees and your knees bent. Place a towel(on a smooth surface) underneath your foot. Keep your hip and knee still while your foot moves the towel in and out. FEEL: You should feel the muscles...
21 May Windshield Wiper – Inversion, AROM
HOW: Start by sitting with your feet under your knees and your knees bent. Place a towel (on a smooth surface) underneath your foot. Keep your hip and knee still while your foot moves the towel in until there is no towel to use. ...
21 May Windshield Wiper – Eversion, AROM
HOW: Start by sitting with your feet under your knees and your knees bent. Place a towel (on a smooth surface) underneath your foot. Keep your hip and knee still while your foot moves the towel out to the side until there is no...
16 May Seated Calf Stretch – Knee Bent, Towel
HOW: Start in a seated position. Grab a towel or strap with both hands and wrap it around the balls of one of your feet. Bend the knee up placing just your heel on the ground. Pull the towel towards you bringing your toes...
16 May Seated Ankle Dorsiflexion – AROM
HOW: Start in a seated position with your heel on an elevated surface and your foot hanging off. Allow your toes to go down towards the floor and then bring your toes up towards the ceiling. Make sure to use a high enough surface...
28 Apr Single Leg Heel Raise – Knee Bent
HOW: Slightly bend your knee with your toe pointed forward. Use a wall for balance and push through the balls of your foot raising your heels off of the ground. Your entire body should be going up with the heel raise. Push through all...
