Video Tag
ankle sprain
Split Stance Soleus Raise
HOW : Start in a split stance position with one foot forward and the other foot behind you with your toes pushing into the ground. Load most of your weight into the front leg. From this position, lift your heels up. Make sure to lift...
Single Leg Short Foot
HOW : Standing on one leg, try to lift your arch up while keeping your toes and heel on the ground. Hold for the prescribed amount of time. FEEL : You should feel your calves and foot muscles working. COMPENSATION : Keep your knee straight,...
Single Leg Short Foot - Wall Support
HOW : Standing with a wall in front of you, shift your weight to one foot and bend the other knee up. While balancing on your foot, try to lift your arch up while keeping your toes and heel on the ground. Use the wall...
Single Leg Heel Raise - Inversion Bias, Wall Supported
HOW : Start by standing next to a wall. Place the inside arm’s hand on the wall and lean against it with a slight bend in your elbow. Bend the outside knee up, putting most of your body weight on the inside leg. Slowly push...
Single Leg Heel Raise - Eversion Bias, Wall Supported
HOW : Start by standing next to a wall. Place the inside arm’s hand on the wall and lean against it with a slight bend in your elbow. Bend the inside knee up and put most of your body weight on the outside leg. Slowly...
Windshield Wiper
HOW : Start by sitting with your feet under your knees and your knees bent. Place a towel(on a smooth surface) underneath your foot. Keep your hip and knee still while your foot moves the towel in and out. FEEL : You should feel the...
Windshield Wiper - Inversion, AROM
HOW : Start by sitting with your feet under your knees and your knees bent. Place a towel (on a smooth surface) underneath your foot. Keep your hip and knee still while your foot moves the towel in until there is no towel to use....
Windshield Wiper - Eversion, AROM
HOW : Start by sitting with your feet under your knees and your knees bent. Place a towel (on a smooth surface) underneath your foot. Keep your hip and knee still while your foot moves the towel out to the side until there is no...
Forward Walking - Hurdle, Involved Leg
HOW : Using cones, lines, hurdles, or any other object, slowly step over each object with your involved leg. Lift your ankle up to help you clear the object. FEEL : You may feel tightness in your knee as you do this, this is normal....
Backward Walking - Hurdle, Uninvolved Leg
HOW : Using cones, lines, hurdles, or any other object, slowly step over each object with your uninvolved leg. As you take a step with your involved leg, work on “staying strong” and squeezing your glutes and quadriceps as you make contact with the ground....