12 Mar Single Leg Heel Raise – Box Support, Weight
HOW: Stand behind an elevated surface or box. Grab onto a dumbbell in one hand. Place the opposite foot and leg onto the box with your foot flat and knee bent. Stay tall and straight as you push into the ground with the foot on...
12 Mar Pogos – In Place
HOW: Have your feet slightly less than shoulder width apart. Push into the ground with your toes lifting your heels slightly off of the ground in a small hopping motion. Continue this motion quickly as you hop up and down staying on the balls of...
07 May Seated Big Toe Flexion:Extension – PROM
HOW: In a seated position, cross one leg over the other. Stabilize your foot with one hand and gently grab the big toe with the other hand. Move the toe up and down while only letting your hand do the work, not activating the...
31 Mar Seated Plantar Fascia Stretch
HOW: In a seated position, cross the involved leg and foot over the other leg’s knee with your ankle hanging unsupported. Gently pull your big toe up stretching the bottom of your foot for the prescribed amount of reps. FEEL: You should feel a...
31 Mar Seated 1st MTP Extension Mobilization
HOW: In a seated position, cross the involved leg and foot over the other leg’s knee with your ankle hanging unsupported. Grab your foot around the ball of your foot stabilizing the whole foot with that hand. With the other hand, gently pull your...
10 Dec Single Leg RDL – Shortfoot, Band
HOW: Place a band underneath the ball of your big toe. You will apply pressure on the band through your big toe, the outside toe, and your heel. This will engage your arch, which is key! From here, grab the band with the opposite...
28 Aug Wall Sit – Toe Lifts
HOW: Lean against a wall with your back flat against it and your feet out in front of you. Slightly bend your knees and sit into a small squat on the wall. From here, lift your toes up as high as you can. Do...
22 Aug Ankle Eversion – Plantarflexion Bias, Band Around Heel
HOW: Begin in a seated position. Loop a band around an anchor or the leg of the chair and place your foot inside the loop with the band going around your heel. Walk your foot out against and find a good resistance to start...
22 Aug Single Leg Balance On Toes – Band, Anti-Inversion
HOW: Anchor a resistance band at about waist height. Walk out holding the band finding the right resistance for you. Shift your weight onto the leg closest to the anchor with a slight bend in your knee. Push into the ground with that foot...
22 Aug Single Leg Balance On Toes – Band, Anti-Eversion
HOW: Anchor a resistance band at about waist height. Walk out holding the band finding the right resistance for you. Shift your weight onto the leg furthest from the anchor with a slight bend in your knee. Push into the ground with that foot...
