1) ANTERIOR ANKLE MOBILIZATION
- Tightly roll up a towel lengthwise (a longer towel works best).
- Wrap towel around front of _____ ankle as (see picture at left) and “braid” towel behind this foot.
- Step on towel, close to the _____ ankle with your _____ foot.
- Pick your front foot up and move it forward to take up the slack in front.
- From this position, bend the _____ ankle forward, keeping your heel down.
- 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 |
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2) MEDIAL BALANCE REACH
- Balance on RIGHT/LEFT foot, approximately _________ inches from the wall, with RIGHT/LEFT foot closest to the wall.
- 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.
- Keep your chest up.
- Keep the knee of the stance leg in line with your foot.

_3-2__medial_balance_reach.pdf | |
File Size: | 265 kb |
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3) Doorway Calf Stretch
- Stand in doorway with front foot’s toes elevated on door frame.
- Keeping same knee straight and hips square, lean hips forward and touch same side hip to door frame (per first picture).
- A stretch should be felt in the superficial calf muscle (gastrocnemius).
- If heel slides backward, place opposite foot’s toes tight against it.
- Hold this stretch for 30 seconds.
- To stretch deep calf muscle, allow front knee to bend and touch this knee to the door frame (per second picture).
- Hold this stretch for 30 seconds.
- Repeat this stretch 2 times in a row, 1-2 times each day.
Tweak #1:
- Instead of holding stretch, gently move in and out of position 15 times.

_3-3__doorway_calf_stretches.pdf | |
File Size: | 567 kb |
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4) WOBBLE BOARD DIAGONALS
- Place foot on center of wobble board with toes pointing at 12:00 (picture 1).
- While keeping toes pointed at 12:00 and keeping your ball of foot and heel on the board, contract/tighten your arch muscles.
- Instead of curling toes, think of pressing toes flat into board.
- Move your foot from 11:00 to 5:00 with toes pointing at 12:00 (pictures 2 and 3).
- 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 |
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Erbst OrthoSport
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Contact InformationPhone: Todd: (919) 612-1673 Jen: (919) 612-3842
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