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 motion.

 

FEEL:  You should feel all different parts of your ankle stretching and activating.

 

COMPENSATION:  Move just from the ankle, not the toes.

HOW: Start in a seated position with your feet flat on the ground. From here, push into the ground with your toes lifting your heels up, followed by returning to the starting position and lifting your toes off the ground. Alternate bringing your heels and toes off of the ground for the prescribed amount of reps. 

 

FEEL: You should feel your calf muscles working and a stretch in your ankles. 

 

COMPENSATION: Keep your ankles underneath your knees.

HOW: Draw circles with your ankle. You can draw clockwise or counter-clockwise circles. If after a surgery or injury, make sure to follow the instructions of your physical therapist as there may be ranges of motion you want to be careful with.

 

FEEL: You should feel all different parts of your ankle stretching and activating.

 

COMPENSATION: Move just from the ankle, not the toes. 

HOW:  Draw the alphabet with your ankle. You can draw a CAPITAL or lowercase or lowercase alphabet. If after a surgery or injury, make sure to follow the instructions of your physical therapist as there may be ranges of motion you want to be careful with.

 

FEEL:  You should feel all different parts of your ankle stretching and activating.

 

COMPENSATION:  Move just from the ankle, not the toes.

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 your hand (see video for demonstration), however don’t let it move.

 

FEEL: You should feel the muscles in the front of your shin and the front/top of your foot/ankle working with this exercise.

 

COMPENSATION: Maintain the starting foot/ankle position, don’t let your foot move. If it does, do not push as hard.

HOW:  Get set up near a wall or an object such as a chair to ensure safety if you were to lose your balance. Slowly shift your weight laterally all the way to one side trying to put 100% of your weight onto one leg, then shift your weight towards the opposite side, repeat.

 

FEEL:  This should feel like you’re transferring your weight from one leg to the other. If anything, you should feel your calf, quad, and the outside of your hip muscles working with this exercise.

 

COMPENSATION:  Be sure not to compensate at your hips or trunk and lean over side-to-side. Try to keep your body nice and tall in a straight line

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 eyes in the distance or near you.

 

COMPENSATION:  Try not to lose your posture or excessively lean forward/backward or side to side. If you lose your balance it is ok, take a step and get back to starting position. Do not allow yourself to fall or take the risk of injuring yourself.

HOW: In a standing position, shift your weight in circles. Rotate by placing most of your body weight from the leftt, to your forefoot/toes, to the right, back towards you heal, and repeat. You can then also go the opposite direction. Start with small circles and increase the size of the circle you go through as you feel comfortable.

 

FEEL: You will feel all the small muscles of your foot work during this exercise.

 

COMPENSATION: Make sure the foot stays flat on the floor the entire time, don’t allow certain parts of your foot to lose contact as you weight shift.

HOW: Begin in a standing position with both feet almost together. Rotate your body to the left and right as far as you can go while keeping your heel and toes on the ground. Let your lower leg rotate as one foot pushes into the ground and the other’s arch lifts off the ground. 

 

FEEL: You should feel your feet working. 

 

COMPENSATION: Don’t let your heels or toes off of the ground as you rotate to each side.