Video Tag
ankle sprain
Single Leg Balance - Ball Toss Lateral, Foam Pad
HOW : Place a foam pad on the ground near a wall. Stand on the pad with the leg closest to the wall with a ball in your hands. While balancing on the pad with a slight bend in your knee, toss the ball into...
Foot On Wall Calf Stretch - Knee Bent, Static
HOW : Place your foot up against the wall as high as you feel comfortable with your heel on the ground. Drive your knee towards the wall feeling a stretch in the calf and foot. Hold that stretch for as long as prescribed. FEEL :...
Foot On Wall Calf Stretch - Knee Bent, Dynamic
HOW : Place your foot up against the wall as high as you feel comfortable with your heel on the ground. Drive your knee towards the wall feeling a stretch in the calf and foot. Move your knee back and forth for the prescribed amount...
Ankle Inversion And Eversion - Ball
HOW : Begin in a seated position with a ball underneath your foot. Roll the ball side to side controlling the ball with your foot. Your foot creates the inversion(going in) and eversion(going out) movement while the ball rolls with it. FEEL : You should...
Understanding Ligament Sprains
Watch this to learn more about ligament sprains.
Ankle Dorsiflexion And Plantarflexion AROM - Ball
HOW : Begin in a seated position with a ball underneath your foot. Roll your foot to where your heel is in the front and your toes are pointing up. Follow that by rolling backwards on the back to end with your toes pushing into...
Ankle Circle - Ball
HOW : Begin in a seated position with a ball underneath your foot. Roll your foot to the outside of the ball, then forwards putting your heel on the front of the ball, then the inside of your foot back to the starting position making...
Understanding Lateral Ankle Sprain Grades
Watch this to learn more about lateral ankle sprain grades.
Single Leg Squat + Row
HOW : Anchor bands around waist height. Face the bands and have one in each hand. Walk away from the anchor to create some tension in the band. Hold the bands out at about chest height and shift your weight to one leg. From here...
Single Leg Squat - Ankle Dorsiflexion Bias, Wall Supported
HOW : Position yourself facing a wall. Shift your weight to one leg. Bend that knee and squat down with your knee going towards the wall over your toes. Push back into the ground and return to the starting position once you’ve reached a depth...