Click the link to view the exercise:
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 |
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 |
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 |
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 |
Anterior Tibialis/Anterior Ankle Stretch
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 |