Erbst OrthoSport Physical Therapy
  • Home
  • About
  • Dry Needling
  • Home Exercises
    • Lower Extremity Exercises
    • Foot and Ankle Exercises
    • Shoulder Girdle Exercises
    • Core Exercises
    • Cervical Exercises
    • Wrist Exercises
  • Home Exercise Videos
  • Contact
  • Home
  • About
  • Dry Needling
  • Home Exercises
    • Lower Extremity Exercises
    • Foot and Ankle Exercises
    • Shoulder Girdle Exercises
    • Core Exercises
    • Cervical Exercises
    • Wrist Exercises
  • Home Exercise Videos
  • Contact
Search by typing & pressing enter

YOUR CART

Foot and Ankle Exercises

​Click the link to view the exercise:

  1. Anterior Ankle Mobilization
  2. Medial Balance Reach
  3. Doorway Calf Stretch
  4. Wobble Board Diagonals
  5. Anterior Tibialis/Anterior Ankle Stretch​

 

Anterior Ankle Mobilization

Picture
  1. Tightly roll up a towel lengthwise (a longer towel works best).
  2. Wrap towel around front of _____ ankle as (see picture at left) and “braid” towel behind this foot.
  3. Step on towel, close to the _____ ankle with your _____ foot.
  4. Pick your front foot up and move it forward to take up the slack in front.
  5. From this position, bend the _____ ankle forward, keeping your heel down.
  6. Hold for 60 seconds then pause and push your _____ foot forward to take up any slack that has formed between the towel and your foot.
_3-1__anterior_ankle_mobilization.pdf
File Size: 1786 kb
File Type: pdf
Download File

 

Medial Balance Reach

Picture
  1. Balance on RIGHT/LEFT foot, approximately _________ inches from the wall, with RIGHT/LEFT foot closest to the wall.
  2. Keeping weight on your RIGHT/LEFT heel, reach toward the wall with the opposite foot to try to touch the wall. Return to starting position.
  3. Keep your chest up.
  4. Keep the knee of the stance leg in line with your foot.
_3-2__medial_balance_reach.pdf
File Size: 265 kb
File Type: pdf
Download File

 

Doorway Calf Stretch

Picture
  1. Stand in doorway with front foot’s toes elevated on door frame.
  2. Keeping same knee straight and hips square, lean hips forward and touch same side hip to door frame (per first picture).
  3. A stretch should be felt in the superficial calf muscle (gastrocnemius).
  4. If heel slides backward, place opposite foot’s toes tight against it.
  5. Hold this stretch for 30 seconds.
  6. To stretch deep calf muscle, allow front knee to bend and touch this knee to the door frame (per second picture).
  7. Hold this stretch for 30 seconds.
  8. Repeat this stretch 2 times in a row, 1-2 times each day.

​Tweak #1:
  1. Instead of holding stretch, gently move in and out of position 15 times.
_3-3__doorway_calf_stretches.pdf
File Size: 567 kb
File Type: pdf
Download File

 

Wobble Board Diagonals

Picture
  1. Place foot on center of wobble board with toes pointing at 12:00 (picture 1).
  2. While keeping toes pointed at 12:00 and keeping your ball of foot and heel on the board, contract/tighten your arch muscles.
  3. Instead of curling toes, think of pressing toes flat into board.
  4. Move your foot from 11:00 to 5:00 with toes pointing at 12:00 (pictures 2 and 3).
  5. Then move foot from 1:00 to 7:00 with toes pointing at 12:00 (pictures 4 and 5).
_3-4__wobble_board_diagonals.pdf
File Size: 303 kb
File Type: pdf
Download File

 

Anterior Tibialis/Anterior Ankle Stretch

Picture
Roll up towel and place under forefoot/toes as shown. You may also choose to place pillow behind knees for comfort. Lean back, bringing buttocks towards heels. Stretch should be felt in front of foot and lower leg. Hold 30-60 seconds, repeat twice, 1-2 times per day.
_5__anterior_tibialis___anterior_ankle_stretch.pdf
File Size: 180 kb
File Type: pdf
Download File

Erbst OrthoSport

Home
About
Dry Needling
Home Exercises
​Contact

Business Hours

​Mon 7-4
Tue 10-6
Wed 7-4
Thu 10-6
​
Fri 7-6
Sat 8-12

Contact Information

​​Phone:  Todd: (919) 612-1673    Jen: (919) 612-3842
Email: Todd- Erbstorthosport@gmail.com
            Jen- Erbstorthosport.jen@gmail.com
Fax: ​(919) 626-8268
Address: 3900 Barrett Drive, Suite 102, Raleigh, NC 27609
Erbst OrthoSport Physical Therapy logo
© 2022 Erbst OrthoSport Physical Therapy|Notice of Privacy Practices​| Site Map
Site powered by Weebly. Managed by FreeLogoServices.com