Foot and Ankle Exercises

Foot mobility - Pronation (Wedging)

Ensure that the big toe and heel are firmly on the ground. Other leg is back slightly pointed out. Do not hold but rather move in and out of the range.

Treats:

  • Foot Stiffness
  • Plantar Fascitis
  • Heel Pain
  • Running Injuries

Foot Mobility - Dorsiflexion (Wedging)

Ensure that the big toe and heel are firmly on the ground. Other leg is back slightly pointed out. Do not hold but rather move in and out of the range.

Treats:

  • Foot Stiffness
  • Plantar Fascitis
  • Heel Pain
  • Running Injuries

Ankle Rehab Basic

Basic ankle rehabilitation post injury. Designed to strengthen muscle around the ankle joint and restore joint proprioception.
Should only be done as part of a prescribed rehab regime.

Treatment for:

– Ankle Sprains
-Ligament damage
-Ankle instability

Calf Drop / Raises

Calf drops – Essential exercise for calf tension, plantar fascitis or general foot/ankle rehabilitation.
Try not to bounce on the down phase but control the load and unload of muscles.

Treats:

  • Calf Tension / Strain
  • Plantar Fasciosis
  • Ankle Mobility
  • Calf Strength