Plantarflexion with Inversion Twistability Stretch
HOW: Start in a seated position with one knee bent and laying on its side. With your foot/ankle in the middle, use one hand to push down on the inside of your lower leg. The other hand should grab the middle of your foot, twist the ankle inward and pull the foot up. Repeat as many times as prescribed.
FEEL: You should feel a stretch in the outside portion of your ankle.
COMPENSATION: Keep your lower leg stabilized, don’t let it move. Make sure to twist the foot/ankle inward as you pull up.