22 May Running – In Place
HOW: Run in place. Start in an athletic position with your feet shoulder width apart and your knees slightly bent. Put most of your bodyweight into your toes and slightly raise your heels off of the ground. From this position, lift one leg driving...
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...
21 May High Knees – In Place
HOW: In a standing position, start by bringing one knee up as high as you can tolerate(hip level is as high as you need to go). Push off with your toes on the opposite leg to drive the other knee up. Alternate pushing off...
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...
16 May Ankle Dorsiflexion Stretch – Contract-Relax
HOW: Kneel on the ground with the foot you want to stretch in front of you.While keeping your forward foot flat on the ground, lean as far forward as you can without letting your heel come off the ground. Hold that stretch in the...
16 May Lateral Tibia Glide
HOW: Start by placing one foot flat on an elevated surface. Take the hand on the same side and use the web space between your thumb and pointer finger to grab the mid part of your foot and twist it inward. Once you have...
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,...
