10 Jun 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...
10 Jun 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 should...
10 Jun 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 feel...
10 Jun 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...
29 May 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...
29 May 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 ankle...
22 May Single Leg Heel Raise – Eversion 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 inside knee up and put most of your body weight on the outside leg. Slowly...
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...