06 Jan Seated Knee Extension – PROM

Posted at 23:10h in 0 Comments

HOW: Get into a comfortable position on a chair or bed with your foot elevated and supported on a surface so that your leg is straight and parallel to the ground. Let gravity pull your knee into extension and/or use your hands as needed to...

Read More

06 Jan Seated Knee Extension Bag Hang – PROM

Posted at 23:01h in 0 Comments

HOW: Get into a comfortable position on a chair or bed with your foot elevated and supported on a surface so that your leg is straight and parallel to the ground. Place your foot into bag handles and place one handle above and below your...

Read More

06 Jan Lateral Toe Tap – Band

Posted at 22:55h in 0 Comments

HOW:  Get a band set-up around your knees and start in a mini squat position. Shift your weight to one side of your body and pick up the other foot. With the leg you picked up – step directly to the outside and tap...

Read More

06 Jan Foot Plantar Surface Self Massage – Lacrosse Ball

Posted at 22:40h in 0 Comments

HOW: Get set up seated with a firm object that can roll back and forth positioned under your foot. Roll the object back and forth along your arch from the base of your heel bone to the balls of your feet. Apply your desired...

Read More

06 Jan Double Leg Woodpecker

Posted at 22:32h in 0 Comments

HOW: Get set up standing on both feet with good arch position. Begin the exercise by leaning forward and shifting your weight and center of gravity towards your toes. Go just until the point that you can control and not let your heels lift...

Read More

06 Jan Isometric Ankle Plantarflexion – Hand Resistance

Posted at 22:25h in 0 Comments

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 upward using...

Read More

06 Jan Isometric Ankle Inversion – Hand Resistance

Posted at 22:20h in 0 Comments

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 outward using...

Read More

06 Jan Isometric Ankle Eversion – Hand Resistance

Posted at 22:14h in 0 Comments

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 inward using...

Read More

06 Jan Isometric Ankle Dorsiflexion – Hand Resistance

Posted at 22:07h in 0 Comments

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...

Read More

06 Jan Pogos – Alternating

Posted at 22:03h in 0 Comments

HOW: Get set up in a standing position. Begin the exercise by bouncing from one foot to the other on the balls of your feet and repeating as if you were jump roping/hopping in place.   FEEL: You should focus on maintaining a rigid/stiff foot/ankle...

Read More