Video Tag
tibialis anterior
Standing Ankle Dorsiflexion - Wall Supported
HOW : Standing with your back against the wall. Keep your back and hips against the wall and walk your feet out away from the wall. Slowly, bring your toes up while keeping your heels on the ground. Repeat as many reps as prescribed. FEEL...
Shin Soft Tissue Mobilization - Foam Roller
HOW : Start on all fours. Place the foam roller underneath your shin. Roll up down for the muscle on the outside of your shin bone. FEEL : You should feel a massage for the muscle on the outside of your shin bone in the...
Ankle & Toe Plantarflexion Stretch
HOW: Point your foot/toes down and place your foot on a soft surface like a foam pad or pillow. Apply pressure into the surface to face stretch your foot/ankle down. FEEL: You should feel a stretch on top of your foot, your toes, and the...
Isometric Ankle Dorsiflexion - Hand Resistance
HOW: Get set up in a seated position with your leg crossed over the other. The leg that is crossed is the foot/ankle you are going to be working on. With your foot/ankle in a neutral position, try to push your foot downward using your...
Heel Walking
HOW: While standing with both your feet on the floor, lift the balls of your feet in the air so you are on your heels. Try your best to maintain this position at your ankles, and slowly take steps forward (or backwards). FEEL: You should...
Single Leg RDL - Ball Toss
HOW: Grab a weighted slam ball. Stand on one leg and perform a single leg RDL, hinging at the hips. Once your reach the bottom of the single leg RDL, throw the ball against the ground and catch it as it comes back up. FEEL:...
Ankle CARs
HOW: Get set-up seated with your back supported and support your leg by wrapping your arm under your knee. While keeping your thigh still, draw large circles in a clockwise and counter-clockwise direction with your ankle. FEEL: You should feel your calf and ankle muscles...
Ankle Plantarflexion - Band
HOW: Place a resistance band around your forefoot. Using your hands, apply resistance to the band (shown in the video). Your goal is to slowly push your ankle down. Slowly return back to the starting position. FEEL: You should feel the muscles on the behind...
Ankle Plantarflexion And Inversion - Band
HOW: Place a resistance band around your forefoot. Use your other foot to apply a line of resistance that is to the outside and closer than your working ankle (shown in the video). Your goal is to slowly push your ankle in a down +...
Ankle Plantarflexion And Eversion - Band
HOW: Place a resistance band around your forefoot. Use your other foot to apply a line of resistance that is to the inside and closer than your working ankle (shown in the video). Your goal is to slowly push your ankle in a down +...