Video Tag
foot/ankle
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....
4 Way Ankle Isometrics
HOW : In a seated position, bend one knee up and place your heel on the ground with your toes up. While keeping your foot and ankle still, use your hand to apply pressure to your foot as you try to move it up, down,...
Calf Stretch - Off Step
HOW : Place an elevated surface next to a wall. Stand on the surface and use the wall for support. Straighten one leg as you keep your toes on the surface and let your heel drop to the ground creating a stretch in that calf....
Single Leg Balance - Up and Down Reach
HOW : Holding a ball with both hands above your head, shift your weight to one leg to balance on just that leg. Hinge forward at the hips, and kick the other leg behind you as you try to touch the ball to the ground...
Single Leg Balance - Side and Down Reach
HOW : Holding a ball with both hands, shift your weight to one leg to balance on just that leg. Hinge forward at the hips, kick the other leg behind you as you rotate your upper half towards the balancing leg and tap the ball...
Lateral Bear Crawl
HOW : Start on all fours with your knees under your hips and your elbows under your shoulders and hands on the ground. Put your toes into the ground, then push into it lifting your body slightly off of the ground. Move your foot and...
Forward Bear Crawl
HOW : Start on all fours with your knees under your hips and your elbows under your shoulders and hands on the ground. Put your toes into the ground, then push into it lifting your body slightly off of the ground. Move your foot and...
Ankle Dorsiflexion Mobilization - Tibial Internal and External Rotation
HOW : Place a step in front of you or use an elevated surface. Bend one knee and place your foot on top of step. Wrap a band around your lower leg to provide extra friction - if you have it available to you. Twist...
Single Leg Rotational Depth Drop - Outside
HOW : Start by standing on an elevated surface with one foot on the edge and the other hanging off the side. All in one motion, swing and rotate the leg hanging off the side out causing your body to rotate 90 degrees. Land on...
Rotational Box Bound
HOW : Stand next to an elevated surface. Shift your weight to the outside leg with your knee slightly bent and the other leg off of the ground. Slightly bend down and push into the ground, jump to the side and land on top of...