Foot and Ankle

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