17 Jul Seated Eccentric Ankle Eversion – Band
HOW: In a seated position, loop a band around the balls of your feet. Push one foot out to the side using no tension. With the opposite foot, pull the band back across creating tension in the band while the other foot is holding...
22 May Single Leg Short Foot
HOW: Standing on one leg, try to lift your arch up while keeping your toes and heel on the ground. Hold for the prescribed amount of time. FEEL: You should feel your calves and foot muscles working. COMPENSATION: Keep your knee straight, don’t bend...
22 May Single Leg Short Foot – Wall Support
HOW: Standing with a wall in front of you, shift your weight to one foot and bend the other knee up. While balancing on your foot, try to lift your arch up while keeping your toes and heel on the ground. Use the wall...
22 May Single Leg Heel Raise – Inversion Bias, Wall Supported
HOW: Start by standing next to a wall. Place the inside arm’s hand on the wall and lean against it with a slight bend in your elbow. Bend the outside knee up, putting most of your body weight on the inside leg. Slowly push...
16 May Ball Taps
HOW: Start with one foot on a soccer ball or similar ball like a medicine ball. Jump with the leg not on the ball and land softly with the opposite leg. The leg that jumped should now be positioned with one foot on the...
16 May Plantarflexion with Inversion Twistability Stretch
HOW: Start in a seated position with one knee bent and laying on its side. With your foot/ankle in the middle, use one hand to push down on the inside of your lower leg. The other hand should grab the middle of your foot,...
13 May Standing Ankle Dorsiflexion – Wall Supported
HOW: Standing with your back against the wall. Keep your back and hips against the wall and walk your feet out away from the wall. Slowly, bring your toes up while keeping your heels on the ground. Repeat as many reps as prescribed. FEEL:...
13 May Heel Raise Isometric – Knee Bent, Into Wall
HOW: Place a foam pad on a wall at knee height. Lean into the pad with one knee as you perform a heel raise. Try to push into the pad as if you were driving your knee into the wall with your heel up....
13 May Heel Raise Isometrics – Knee Bent, Alternating, Wall Supported
HOW: Start by placing both hands on a wall for support. Lift your heels off the ground on both feet and then bend both of your knees. Holding your heels up, shift your body weight onto one foot. Alternate shifting your weight back and...
13 May Heel Raise Isometrics – Alternating, Wall Supported
HOW: Stand in front of a wall and bring your hands up and place them on the wall for support. Raise both of your heels up. Shift your weight from one foot to the other while staying in the heel raised position. FEEL: You...
