Foot and Ankle
Ankle Range of Motion
Dorsiflexion
Action:
Pull your toes toward your nose.
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Parameters:
Reps: 10-20
Hold: 1-3 Seconds
- hold for control
Resistance : Theraband or weight
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Plantar flexion
Action:
Point your toes down away from nose; think pressing on accelerator
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Exercise:
Reps: 10-20
Hold: 1-3 Seconds
- hold for control
Resistance : Theraband or weight
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Inversion
Action:
Turn foot so that the bottom surface of foot faces inward toward other foot
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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.
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Eversion
Action:
Turn foot so that the bottom surface of foot faces outward away from the other foot
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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.
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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
Foot muscles & Arch stability
Short Foot
Action:
- Press your toes down into the floor pulling back toward your heel to lift the arch of your foot.
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Parameters
Reps: 10-20
Hold: 5-10 seconds
Repeat: 2 times a day
1st Toe Press - 2nd - 5th toe lift
Action:
Press your big toe down into the floor pulling it back toward your heel while lifting the 2nd, 3rd, 4th, and 5th toe up off of the ground.
- Make sure you are simultaneously lifting the arch; do not let you knee collapse inward.
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Parameters
Reps: 10-20
Hold: 5-10 seconds
Repeat: 2 times a day
Toe Towel Curls
Action:
Squeeze your toes to make them curl with the goal of grabbing and wrinkling the towel.
Parameters
Reps: 2-3 times for 30 second duration
holding 3-5 seconds each repetition
Repeat: 2 times a day
Balance Progression
I find the most functional way to strengthen the foot and ankle can start with balance training. Learn more about what balance is HERE.
