Knee to Wall Isometrics

  • HOW: Assume a half kneeling position near a wall with a foam pad or pillow under your planted knee for comfort. Scoot your foot forward or backwards until you find the distance that will keep your knee just shy of touching the wall when you shift it forward. Comfortably shift the stance knee towards the wall Hold this position for the prescribed time.
  • FEEL: You may feel pressure across your knee or the front of the ankle joint. You will feel a stretching sensation in the calves.
  • COMPENSATION: Keep your heel down to ensure you’re working through full ankle dorsiflexion.

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