Video Tag
ankle sprain
Single Leg Short Foot - Dynamic, Band
HOW : Anchor a band low to the ground. Pull the band away from the anchor to tension it before placing it under the fat pad of your big toe. Lift one leg up into a march, maintaining your upright position. Next, extend your leg...
Heel Raise - Half Kneeling to Step Up
HOW : Grab a bench or any elevated surface. Taking two steps away from the bench, set up in a half-kneeling position facing the bench. Transfer most of your weight to the front leg, getting the shin forward over the toes. Push through the front...
Single Leg Short Foot - Static, Band
HOW : Anchor a band low to the ground. Pull the band away from the anchor to tension it before placing it under the fat pad of your big toe. Lift one leg up and hold a single leg balance for the prescribed time without...
Ankle Anti-Supination - Band around Hips
HOW : Begin in a standing position. Anchor a resistance band or cable at hip height. Wrap the cable around the hip, opposite to the side of the foot you are targeting. Stand on one foot with your belly button pointed to the anchor. Pushing...
Prevent Ankle Sprains with these 5 Exercises
Timestamps: 00:00 Intro 00:23 What happens during an ankle sprain? 00:55 What is impaired following an ankle sprain? 1:25 Start with mobility, learn why! 5:40 Time to work on balance with this exercise 7:04 Time to add multi-directional tasks 8:56 Power production time! 10:47 Important...
Return to Sport Exercises for an Ankle Injury or Ankle Sprain
Timestamps 00:00 Start 02:00 The importance of multi-direction with Slider Lunge - Anterior, Lateral, Posterior 03:00 Snap Down and how to retrain force absorption 03:47 Depth Drop to Broad Jump and how to regain force production 04:20 Depth Drop to Lateral Jump 04:44 Lateral Shuffle...
Heel to Toe Rocker
HOW : Begin this exercise standing with both feet comfortably underneath your hips. From here, rock forward pushing up on your toes into a heel raise. From this position, return to having both feet resting comfortably on the ground and then rock your weight back...
Ankle Inversion - ISOTIB
HOW : Begin this exercise in a seated position with your ankle hanging comfortably off the edge of a table and the inner lower leg facing upwards. With the ISOTIB appropriately on your foot, lift your foot up towards the ceiling, pause for the given...
Ankle Eversion - ISOTIB
HOW : Begin this exercise in a seated position with your ankle hanging comfortably off the edge of a table and the outer lower leg facing upwards. With the ISOTIB appropriately on your foot, lift your foot up towards the ceiling, pause for the given...
Ankle Dorsiflexion - ISOTIB
HOW : Begin this exercise in a seated position with your ankle hanging comfortably off the edge of a table or elevated surface. With the ISOTIB appropriately on your foot, pull your toes up towards your face, pause for the given amount of time, and...