Video Tag
posterior tibialis tendinopathy
Continuous Lateral Hop - In Place
HOW : Shift your weight to one leg with your knee slightly bent and the other leg off of the ground. Then push into the ground and hop to one side and then return. Perform this in a continuous motion for the prescribed amount of...
Push Up Ankle Rock
HOW : Start in the push up position. Bend one knee and bring that foot behind the ankle of the other leg. Keep those toes pushing into the ground and try to push your body backwards driving your heel to the ground and then returning...
Long Arc Quad - Dorsiflexion Bias, Kettlebell
HOW : Sit on a tall chair or elevated step where your feet are off of the ground. Place your foot in the kettlebell handle. Point your toes up as you kick your leg straight up ending with your knee straight. Bring the weight back...
Lateral Reach
HOW : Start by standing tall with both feet together. Lift one leg slightly off of the ground and begin to squat down with the other leg bending at the knee. Keeping your upper body mostly straight up, reach with that foot in the air...
Foot On Wall Calf Stretch - Static
HOW : Standing with a wall in front of you, place the balls of your feet on the wall with one foot. Keep the knee straight as you lean forward to hold the stretch for as long as prescribed, and then relax. FEEL : You...
Foot On Wall Calf Stretch - Dynamic
HOW : Standing with a wall in front of you, place the balls of your feet on the wall with one foot. Keep the knee straight as you lean forwards and backwards. Hold each stretch for a few seconds and repeat. FEEL : You should...
Foot On Wall Calf Stretch - 3 Way
HOW : Standing with a wall in front of you, place the balls of your feet on the wall with one foot. Keep the knee straight as you lean forward to hold the stretch for as long as prescribed, and then relax. While keeping your...
Ankle Dorsiflexion Mobilization - Dynamic, Kettlebell
HOW : Place a step in front of you or use an elevated surface. Bend one knee and place your foot on top of step. Hold a kettlebell on top of your knee as you shift your weight forward. Be sure to keep your heel...
Half Kneeling Soleus Stretch
HOW : In a kneeling position with one leg up and your foot flat on the ground. Lean forward as much as you can bending your knee and slightly bringing your heel off of the ground. Hold that position when you feel a good stretch...
Foot Circles
HOW : While standing, bring one foot forward. Trace the outside edge of your foot, ankle, and toes on the ground using as much body weight as you can tolerate in a circular motion. FEEL : You should feel the muscles in your foot and...