10 Jun Foot On Wall Calf Stretch – Static
HOW: Standing with a wall in front of you, place the balls of your feet on the wall with one foot. Keep the knee straight as you lean forward to hold the stretch for as long as prescribed, and then relax. FEEL: You should...
10 Jun Foot On Wall Calf Stretch – Dynamic
HOW: Standing with a wall in front of you, place the balls of your feet on the wall with one foot. Keep the knee straight as you lean forwards and backwards. Hold each stretch for a few seconds and repeat. FEEL: You should feel...
10 Jun Anterior Reach
HOW: Standing tall with your feet together. While keeping your back upright, bend one knee as you straighten the other leg out and reach as far as you can. Do not let you heel come up. . Return to the starting position and repeat. ...
10 Jun Ankle Dorsiflexion Mobilization – Dynamic, Kettlebell
HOW: Place a step in front of you or use an elevated surface. Bend one knee and place your foot on top of step. Hold a kettlebell on top of your knee as you shift your weight forward. Be sure to keep your heel...
10 Jun Ankle Dorsiflexion Distraction – Band
HOW: Anchor a band close to the ground. In a seated position, place your ankle inside the loop of the band and have it wrapped underneath the side ankle bones. Cross the bands over the top of your foot as you bring your foot...
10 Jun Air Squat – Toes Elevated
HOW: Begin by placing two weight plates on the ground in front of you. Stand on the edge of the plate with the balls of your feet, and your feet about shoulder width apart. Bend at the knees and hinge forward at the waist...
29 May Half Kneeling Soleus Stretch
HOW: In a kneeling position with one leg up and your foot flat on the ground. Lean forward as much as you can bending your knee and slightly bringing your heel off of the ground. Hold that position when you feel a good stretch...
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...
22 May Split Stance Soleus Raise
HOW: Start in a split stance position with one foot forward and the other foot behind you with your toes pushing into the ground. Load most of your weight into the front leg. From this position, lift your heels up. Make sure to lift...
