12 Mar Single Leg Heel Raise – Box Support, Weight
HOW: Stand behind an elevated surface or box. Grab onto a dumbbell in one hand. Place the opposite foot and leg onto the box with your foot flat and knee bent. Stay tall and straight as you push into the ground with the foot on...
12 Mar Pogos – In Place
HOW: Have your feet slightly less than shoulder width apart. Push into the ground with your toes lifting your heels slightly off of the ground in a small hopping motion. Continue this motion quickly as you hop up and down staying on the balls of...
12 Mar Long Sitting Ankle Pump – AROM
HOW: Start in a seated position with your legs and feet together out in front of you. Place your arms to the side to help provide support as needed. Keep your legs straight as you point your toes up and down as much as tolerated...
07 May Seated Big Toe Flexion:Extension – PROM
HOW: In a seated position, cross one leg over the other. Stabilize your foot with one hand and gently grab the big toe with the other hand. Move the toe up and down while only letting your hand do the work, not activating the...
07 May Seated Big Toe Flexion – Band
HOW: In a chair, cross one leg over the other and place a resistance band around your big toe. Try to keep your ankle and foot up as you only use your toe to push the band down and up. FEEL: You should feel...
31 Mar Seated Plantar Fascia Stretch
HOW: In a seated position, cross the involved leg and foot over the other leg’s knee with your ankle hanging unsupported. Gently pull your big toe up stretching the bottom of your foot for the prescribed amount of reps. FEEL: You should feel a...
31 Mar Seated 1st MTP Extension Mobilization
HOW: In a seated position, cross the involved leg and foot over the other leg’s knee with your ankle hanging unsupported. Grab your foot around the ball of your foot stabilizing the whole foot with that hand. With the other hand, gently pull your...
10 Dec Single Leg RDL – Shortfoot, Band
HOW: Place a band underneath the ball of your big toe. You will apply pressure on the band through your big toe, the outside toe, and your heel. This will engage your arch, which is key! From here, grab the band with the opposite...
04 Nov Turf Toe Rehab In 3 Easy Steps! | Episode 37
Timestamps: 0:00 Start 0:27 Mechanism of Injury 1:09 Phase 1 Rehab 2:38 Phase 2 Rehab 3:55 Phase 3 Rehab Turf toe injuries many times are left improperly managed and can lead to chronic pain, reduced push-off strength, and eventually joint deformity if left untreated. Turf toe describes an injury to the...
22 Aug Single Leg Balance – Band, Anti-Eversion
HOW: Anchor a resistance band at about waist height. Walk out holding the band finding the right resistance for you. Shift your weight onto the leg furthest from the anchor with a slight bend in your knee. Holding onto the band, keep your body...
