Video Tag
foot/ankle
Ankle Dorsiflexion - ISOTIB
HOW : Begin this exercise in a seated position with your ankle hanging comfortably off the edge of a table or elevated surface. With the ISOTIB appropriately on your foot, pull your toes up towards your face, pause for the given amount of time, and...
Ankle Circles - ISOTIB
HOW : Begin this exercise in a seated position with your ankle hanging comfortably off the edge of a table or elevated surface. With the ISOTIB appropriately on your foot, gently roll your ankle in counterclockwise or clockwise for the prescribed amount of repetitions. FEEL...
Glute Stretch - Walking, Heel Raise
HOW : Begin in a standing position with enough distance in front of you to walk a few paces forward. As you begin to walk, bring one knee up and rotate the inside of your foot up towards you. As you do so, push up...
Long Sitting Ankle Pump - AROM
HOW : Start in a seated position with your legs and feet together out in front of you. Place your arms to the side to help provide support as needed. Keep your legs straight as you point your toes up and down as much as...
Standing Toe Raise
HOW : Stand by an object or wall to help with your balance. Stand as tall as you can with your feet about shoulder width apart. Raise your toes up keeping your heels on the ground. Lift them up and down for the prescribed amount...
Why and How to Use a Heel Lift
Time Stamps ⏱ 00:00 Start 01:00 Look at this! 02:48 Ankle Dorsiflexion Mobilization- Kettlebell 04:30 What if... 04:59 Squat- Toes Elevated 05:53 Split Stance Lunge- Toes Elevated 06:14 Let's talk about how to Use a Wedge 09:45 End You've probably seen heel lifts being used...
Bulgarian Split Squat - Heel Float
HOW : Get set up standing with a bench or elevated surface behind you. Place one leg back onto the bench with your lower leg and top of your foot on top of the bench slightly bending that knee. From here, raise your heel off...
Bulgarian Soleus Raise
HOW : Get set up standing with a bench or elevated surface behind you. Place one leg back onto the bench with your lower leg and top of your foot on top of the bench slightly bending that knee. From here, bend the knee on...
Seated Heel Raise - Bilateral, Weighted
HOW : Grab onto a dumbbell in each hand. Get into a seated position at a height where your knees are straight out from your hips and feet flat on the floor about shoulder width creating a 90 degree angle. Place the dumbbell on top...
Side Step - Band, On Toes
HOW : Loop a resistance band around the arches of your feet in a standing position. Move your feet out about hip width, slightly bend your knees and perform a mini squat. From here, step out to one side in a lateral motion pushing the...