Video Tag
ankle surgery
Wall Calf Stretch - Knee Straight
HOW: Get set-up standing with a wall in front of you and place your hands on the wall. Take a step back with the side you plan to stretch. While keeping the foot you stepped back with flat on the ground, knee straight, and toes...
Wall Calf Stretch - Knee Bent, Dynamic
HOW: Get set-up standing with a wall in front of you and place your hands on the wall. Take a step back with the side you plan to stretch, let the knee be bent and keep it bent. While keeping the foot you stepped back...
Wall Calf Stretch - Knee Straight, Dynamic
HOW: Get set-up standing with a wall in front of you and place your hands on the wall. Take a step back with the side you plan to stretch. While keeping the foot you stepped back with flat on the ground, knee straight, and toes...
Wall Calf Stretch - Knee Straight, 3D
HOW: Get set-up standing with a wall in front of you and place your hands on the wall. Take a step backwards with the side you plan to stretch, have that foot facing 12 o'clock the entire time with the heel flat on the ground....
Ankle CARs
HOW: Get set-up seated with your back supported and support your leg by wrapping your arm under your knee. While keeping your thigh still, draw large circles in a clockwise and counter-clockwise direction with your ankle. FEEL: You should feel your calf and ankle muscles...
Heel Raise
HOW: Get set-up in front of a wall or an object to use for balance if necessary. While keeping your glutes and quads tight to keep your knees straight, lift your heels off the ground in a slow and controlled manner, then slowly lower your...
Ankle Plantarflexion - Band
HOW: Place a resistance band around your forefoot. Using your hands, apply resistance to the band (shown in the video). Your goal is to slowly push your ankle down. Slowly return back to the starting position. FEEL: You should feel the muscles on the behind...
Ankle Plantarflexion And Inversion - Band
HOW: Place a resistance band around your forefoot. Use your other foot to apply a line of resistance that is to the outside and closer than your working ankle (shown in the video). Your goal is to slowly push your ankle in a down +...
Ankle Plantarflexion And Eversion - Band
HOW: Place a resistance band around your forefoot. Use your other foot to apply a line of resistance that is to the inside and closer than your working ankle (shown in the video). Your goal is to slowly push your ankle in a down +...
Ankle Inversion - Band
HOW: Place a resistance band around your forefoot. Use your other foot to apply a line of resistance that is to the outside of your working ankle (shown in the video). You will have to cross you opposite leg on top of your working leg....