Dorsiflexion
Action:
Pull your toes toward your nose.
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Why is this important?
Walking, Running, Squatting, Stair navigation, Controlled shock absorption, Balance
Exercise:
Move through as big of a range of motion as you can without pain.
- Repeat 10 reps with the goal of control.
- Hold contraction at end range for 3-5 seconds, then slowly return to neutral.
Strengthen:
Add resistance such as a theraband when lying down or seated, or a weight when standing.
Plantar flexion
Action:
Point your toes down away from nose; think pressing on accelerator​
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Why is this important?
Walking, running, jumping - think propulsion; Stair navigation, Balance
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Exercise:
Move through as big of a range of motion as you can without pain. - Repeat 10 reps with the goal of control.
- Hold contraction at end range for 3-5 seconds, then slowly return to neutral.
Strengthen:
Add resistance such as a theraband when lying down or seated, or a weight when standing.
Eversion
Action:
Turn foot so that the bottom surface of foot faces outward away from the other foot​
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Why is this important?
Balance and stability, especially with navigation on uneven surfaces such as grass.
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Exercise:
Move through as big of a range of motion as you can without pain.
- Repeat 10 reps with the goal of control.
- Hold contraction at end range for 3-5 seconds, then slowly return to neutral.
Strengthen:
Add resistance such as a theraband when lying down or seated.
Inversion
Action:
Turn foot so that the bottom surface of foot faces inward toward other foot
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Why is this important?
Balance and stability, especially with navigation on uneven surfaces such as grass.
​
Exercise:
Move through as big of a range of motion as you can without pain.
- Repeat 10 reps with the goal of control.
- Hold contraction at end range for 3-5 seconds, then slowly return to neutral.
Strengthen:
Add resistance such as a theraband when lying down or seated.
Images via CrossFit.com - pending licensure approval. I do not claim ownership, and will remove upon denial of use request.
https://www.crossfit.com/essentials/movement-about-joints-part-7-the-ankle