28 Apr Single Leg Heel Raise – Knee Bent
HOW: Slightly bend your knee with your toe pointed forward. Use a wall for balance and push through the balls of your foot raising your heels off of the ground. Your entire body should be going up with the heel raise. Push through all...
28 Apr Heel Raise – Knee Bent
HOW: Slightly bend your knees with your toes pointed forward. Use a wall for balance and push through the balls of your feet raising your heels off of the ground. Your entire body should be going up with the heel raise. Push through all...
28 Apr Single Leg Heel Raise – Knee Bent, Off Step
HOW: Position the step against a wall. Place the balls of your foot on the edge of the step. Slightly bend your knee and raise your heel off of the ground. Your entire body should be going up with the heel raise. Hold onto...
28 Apr Heel Raise – Knee Bent, Off Step
HOW: Position the step against a wall. Place the balls of your feet on the edge of the step. Slightly bend your knees and raise your heels off of the ground. Your entire body should be going up with the heel raise. Hold onto...
28 Apr Heel Raise – Ball Squeeze
HOW: Place a tennis ball, lacrosse ball, or any other small circular like object in between your heels. Squeeze the ball with your heelas and keep that constant tension during the whole exercise. Then, push up with your toes raising your heels. Make sure...
20 Apr Peroneal Nerve Tensioner
HOW: In a seated position, place your arms behind your back. Tilt your head down to your chest and slump your back putting your chest more over your thighs. Think of getting in a “bad posture” position. Move the involved foot inward and point...
20 Apr Ankle Dorsiflexion Mobilization – Band
HOW: Place your foot flat on an elevated surface. Loop the anchored band around the lowest part of your lower leg. The band should be right below the bend of the ankle joint. With tension in the band, lean forward while keeping your heel...
20 Apr Single Leg Balance – Band, Controlled Supination
HOW: Once your band is anchored, step away from the anchor to increase resistance. Hold the band with both hands and press in front of you. Shift your weight onto the leg closest to the anchored band. While balancing on the one leg, slowly...
20 Apr Single Leg Balance – Band, Controlled Pronation
HOW: Once your band is anchored, step away from anchor to increase resistance. Hold the band with both hands and press in front of you. Shift your weight onto the leg furthest away from where you anchored the band. While balancing on the one...
20 Apr Knee Hug – Walking, Heel Raise
HOW: As you take a step forward, bring one knee up to your chest and grab it with both hands. Keep your chest up and stand straight as you pull your knee towards your chest. As you pull the knee to your chest, go...
