Video Tag
ankle sprain
Seated Calf Stretch - Knee Bent, Towel
HOW : Start in a seated position. Grab a towel or strap with both hands and wrap it around the balls of one of your feet. Bend the knee up placing just your heel on the ground. Pull the towel towards you bringing your toes...
Seated Ankle Dorsiflexion - AROM
HOW : Start in a seated position with your heel on an elevated surface and your foot hanging off. Allow your toes to go down towards the floor and then bring your toes up towards the ceiling. Make sure to use a high enough surface...
Ball Taps
HOW : Start with one foot on a soccer ball or similar ball like a medicine ball. Jump with the leg not on the ball and land softly with the opposite leg. The leg that jumped should now be positioned with one foot on the...
Offset Carry - Suitcase, Front Rack
HOW : Start in a standing position holding a kettlebell in each hand. One arm will carry the kettlebell at your side. Bring the other kettlebell up into the front rack position. Your elbow should be squeezed in as you hold the kettlebell by the...
Offset Carry - Suitcase, Front Rack, In-Place
HOW : Start in a standing position holding a kettlebell in each hand. One arm will carry the kettlebell at your side. Bring the other kettlebell up into the front rack position. Your elbow should be squeezed in as you hold the kettlebell by the...
Carry - Front Rack, Bilateral, In Place
HOW : Start by standing with a kettlebell in each hand. Bring the kettlebell up into the front rack position. Squeeze your elbows in engaging your shoulder blade muscles. Shift your weight to one side as you bring the other knee to your chest. Alternate...
Ankle Dorsiflexion Stretch - Contract-Relax
HOW : Kneel on the ground with the foot you want to stretch in front of you.While keeping your forward foot flat on the ground, lean as far forward as you can without letting your heel come off the ground. Hold that stretch in the...
Lateral Tibia Glide
HOW : Start by placing one foot flat on an elevated surface. Take the hand on the same side and use the web space between your thumb and pointer finger to grab the mid part of your foot and twist it inward. Once you have...
Plantarflexion with Inversion Twistability Stretch
HOW : Start in a seated position with one knee bent and laying on its side. With your foot/ankle in the middle, use one hand to push down on the inside of your lower leg. The other hand should grab the middle of your foot,...
Standing Ankle Dorsiflexion - Wall Supported
HOW : Standing with your back against the wall. Keep your back and hips against the wall and walk your feet out away from the wall. Slowly, bring your toes up while keeping your heels on the ground. Repeat as many reps as prescribed. FEEL...