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Dorsiflexion
Dorsiflexion and plantarflexion.png

Action: 

Pull your toes toward your nose. 

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
Dorsiflexion and plantarflexion_edited.j

Action:

Point your toes down away from nose; think pressing on accelerator

Why is this important?

Walking, running, jumping - think propulsion; Stair navigation, 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. 

Eversion
Eversion.png

Action:

Turn foot so that the bottom surface of foot faces outward away from the other foot

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.

Inversion

Action:

Turn foot so that the bottom surface of foot faces inward toward other foot

Why is this important?

Balance and stability, especially with navigation on uneven surfaces such as grass.

Inversion.png

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

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