Video Tag
tibialis anterior
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....
Ankle 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 of your working ankle (shown in the video). Slowly push your ankle outwards. Imagine you are a car windshield wiper cleaning just...
Ankle Plantarflexion and Dorsiflexion - AROM
HOW: Move your ankle forward and backward in a pumping motion. The goal is to get comfortable with this forward and backward ankle range of motion. FEEL: You should feel all different parts of your ankle stretching and activating. COMPENSATION: Move just from the ankle,...
Ankle Inversion and Eversion - AROM
HOW: Move your ankle from side to side like a windshield wiper. The goal is to get comfortable with this side to side ankle range of motion. FEEL: You should feel all different parts of your ankle stretching and activating. COMPENSATION: Move just from the...
Ankle Alphabet
HOW: Draw the alphabet with your ankle. You can draw a CAPITAL or lowercase or lowercase alphabet. If after a surgery or injury, make sure to follow the instructions of your physical therapist as there may be ranges of motion you want to be careful...
Ankle Dorsiflexion - Band
HOW: First tie a band around a sturdy anchor. Then place the looped part of the band around the front part of your forefoot. With resistance on the band, slowly bend your ankle upwards towards the sky and towards you. Then slowly lower it. The...
Seated Ankle Dorsiflexion - Kettlebell
HOW: Get set-up seated with the handle of a kettlebell around the top of your foot. Get it as high as you can on your foot, not just on your toes. Have your heel supported on an elevated position to go through your full ankle...