4-Way TheraBand Ankle- Using a TheraBand; 1. Loop around involved foot and push forward as far as possible and return slowly. Pressing on a gas pedal. Complete 3 sets of 10 reps.
2. Loop around involved foot, stabilize with opposite foot, reach out and slowly back, limiting any knee movement. Complete 3 sets of 10 reps.
3. Loop around involved foot, stabilize by crossing opposite leg over, reach in and slowly back, limiting any knee movement. Complete 3 sets of 10 reps.
4. Loop around involved foot and bend knee. Stabilize with opposite leg straight and full foot up and slowly lower. Toes to nose. Complete 3 sets of 10 reps.
Wall Single Leg Heel Raise- Start by standing next to a wall, place the inside arm hand on the wall and lean against it with a slight bend in your elbow. Bend the inside knee up and put most of your body weight on the outside leg. Slowly push into the ground with the outside leg and raise your heel off the ground. Towards the end make sure to really push with your big toe. Squeeze your calf at the top and slowly lower the heel back down. Complete 3 sets of 10 reps.
Eccentric Single Leg Heel Raise- Get set up in front of a wall or object to use for balance. While keeping your glutes and quads tight, lift your heel off the ground in a slow and controlled manner. Shift all your weight over to one leg and lift the opposite foot. Next slowly lower you heel back down to the ground. Complete 3 sets of 10 reps.
Toe/Heel Walking- Stand up on your tip toes and lift both heels off the ground. Maintain this tall, tip toe position, and walk forward. The goal is to stay up as tall as you can and not let your heel drop when you put weight on it. Next, while standing with both feel on the floor, lift the balls of feet in the air so you stand on your heels. Try to maintain this position at the ankle, and slowly take steps forward. Additionally, this can be down backwards. Complete 4 passes of both Toe/Heel.
Toe Spreading- Get set up seated if you are performing this for the first time, the goal is to progress standing. While keeping your arch lifted by doming your foot, spread your toes as far as you can, hold for a moment then return to starting position. When performed correctly, your arch will raise in height and all your toes will spread apart from one another. Complete 30 times.
Foot on Wall Calf Stretch- Standing with a wall in front of you, place the ball of your foot on the wall. Keeping the knee straight as you can, lean forward to hold the stretch for 30 seconds, then relax. You should feel this stretch in your ankle and underneath your foot. Complete 3 rounds.
Half Kneeling Soleus Stretch- In a kneeling position with one leg up and your foot flat on the ground, lean forward as much as you can. With your knee bent, slightly bring your heel off the ground. Hold this position when you feel a good stretch in the calf musculature. This should feel like a deep stretch in the calf and even into the Achilles’ Tendon. Complete 3 times for 30 seconds.
Big Toe Stretch- Prop the big toe of one foot onto an elevated surface. Lead forward as much as you can. Hold this stretch for 15-30 seconds, complete 3 times.
Ankle Dorsiflexion Stretch PNF- Kneel on the ground with the foot you want to stretch in front of you. While keeping your forward foot flat on the ground, lean as far forward as you can without letting your heel come off the ground. Hold that stretch for 15 seconds. Staying in the same position, push down into the ground with the ball of your foot without moving the foot or leg. Hold this position for 10 seconds. Finally, in the same position, try to bring your toes and foot off the ground, without moving the foot or toes. Hold each rep for ten seconds and repeat this process 10-15 times.
Soft Tissue Mobilization
Tibialis Anterior- In a seated position, using a lacrosse ball or rolling pin, apply the ball/stick with one hand to the muscle area just to the outside of your shin bone. Apply as much pressure as you would like along that musculature. This should feel like a pressure massage around the shin. Complete for 3-5 minutes.
Foam Roller- Start on all fours and place the foam roller underneath your shin. Roll up and down on the muscle on the outside of your shin bone. Complete 3-5 minutes.