HOW: Get set up standing on a firm surface with adequate space around you. With this exercise, imagine you are standing in the middle of a phone pad on #5. Begin the exercise by stepping on #1-9 while maintaining one foot flat on #5,...

The Knee To Wall Ankle Dorsiflexion Assessment is a reliable tool developed and used to evaluate ankle mobility, specifically ankle dorsiflexion range of motion in a closed kinetic chain environment. Please watch the video to get a visual demonstration of how to perform the test...

HOW: Grasp the cup of your heel and perform an inferior traction mobilization to stretch your heel. Follow the video for demonstration and more tips.   FEEL: This should feel like a heel stretch. ...

HOW: Get set up standing near a wall or a surface/object you can use to help with balance. Place your heels on an elevated so that you're resting in a heel-lifted position. Begin the exercise by pushing down into the ground through the balls...

HOW:  Get set up in a seated position barefoot with your foot resting on the ground. For this exercise keep the big toe down on the floor while lifting the other toes up towards the ceiling. Key here is to keep the arch of...

HOW:  Get set up in a seated position barefoot with your foot resting on the ground. To perform the exercise, raise your big toe while keeping the other toes flat on the floor. Don’t allow the foot to roll out as you perform this,...

HOW:  Get set up laying flat on your back with your legs elevated above heart level. To begin the exercise, move your ankle forward and backward in a pumping motion. The goal is to get comfortable with this forward and backward ankle range of...

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...

HOW: Get set up in a standing position with your hands on a wall in front of you for support. Begin the exercise by bouncing from one foot to the other on the balls of your feet and repeating as if you were jump...

HOW:  Get set-up standing with your feet in a heel-to-toe position. Maintain your balance, switch feet and perform again.   FEEL:  You should feel like your balance is being challenged. If you’re having difficulty maintaining your balance, try to focus on an object with your...

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