Video Tag
ankle sprain
Hamstring Pull Over - Band
HOW : Start by lying on your back with a band looped around the bottom of your foot. While holding the band, bring both arms above your head and anchor the band to the ground. Keep your toes pointed up as you let the band...
4 Way Ankle Isometrics
HOW : In a seated position, bend one knee up and place your heel on the ground with your toes up. While keeping your foot and ankle still, use your hand to apply pressure to your foot as you try to move it up, down,...
Calf Stretch - Off Step
HOW : Place an elevated surface next to a wall. Stand on the surface and use the wall for support. Straighten one leg as you keep your toes on the surface and let your heel drop to the ground creating a stretch in that calf....
Single Leg Balance - Up and Down Reach
HOW : Holding a ball with both hands above your head, shift your weight to one leg to balance on just that leg. Hinge forward at the hips, and kick the other leg behind you as you try to touch the ball to the ground...
Single Leg Balance - Side and Down Reach
HOW : Holding a ball with both hands, shift your weight to one leg to balance on just that leg. Hinge forward at the hips, kick the other leg behind you as you rotate your upper half towards the balancing leg and tap the ball...
Bridge Hold - Hamstring Bias
HOW : Start by lying on your back with your knees slightly bent and your feet spread apart. Drive your heels into the ground lifting your hips up as high as you can go. Use your hamstrings and core to hold that position for as...
Hamstring Glider
HOW : Start in a standing position with a slider underneath one foot. Hold onto a dowel with the hand opposite side to the foot with the slider. Begin to slide back while keeping your knee straight. Load the other leg’s heel, push into the...
Ankle Dorsiflexion Mobilization - Tibial Internal and External Rotation
HOW : Place a step in front of you or use an elevated surface. Bend one knee and place your foot on top of step. Wrap a band around your lower leg to provide extra friction - if you have it available to you. Twist...
Single Leg Pogos - Frontal
HOW : While standing, shift your weight to one leg with your knee slightly bent and the opposite knee bent causing lifting your foot off of the ground. From this position, raise your heel off the ground pushing the balls of your feet into the...
Single Leg Rotational Depth Drop - Inside
HOW : Begin by standing close to the edge of an elevated surface. With the outside leg, bring it up and over as you rotate your body 90 degrees, step off, and leg with that leg. FEEL: You will feel all the muscles in your...