Stretches:
- Gastrocnemius Stretch
- Soleus Stretch
- Talocrural joint mobilization
- Half-Kneeling dorisflexion mobilization
- Plantar Fascia Stretch
- Toe Yoga
Go through a stretching series with this video
Strengthening Exercises:
- Eccentric Heel Raise
- Double Limb Heel raise
- Single Limb Heel raise
- Forward/Lateral line jumps
- Skater Jumps
- 180 Jumps
- Modified Side plank with Leg Lift
- Towel scrunches
- Ankle Theraband Exercises
Balance Exercises:
- Single Limb Stance
- Toe Clocks
- Single limb Stance Eyes Closed
- Single Limb Stance with changing Center of Mass
Recommended Exercise Program:
Try Day 1 For Free
- Gastrocnemius Stretch 2×30 seconds
- Soleus Stretch 2×30 seconds
- Half-Kneeling Dorsiflexion Mobilization 3×10
- Toe Clocks 3×10
- Single Limb Stance with Eyes closed 2×30 seconds
- Eccentric Heel Raise 3×12
- Modified Side Plank with Leg Lift 3×10
Day 2
Day 3
Day 4
Set B:
- Talocrural Joint Mobiliziation
- Gastrocnemius stretch
- Soleus Stretch
- Single Limb balance
- Eccentric Heel raise
- Toe Clocks
Weeks 3-4
Weeks 5-6