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Bare Feet

Foot and Ankle

Ankle Range of Motion

Dorsiflexion
Dorsiflexion and plantarflexion.png

Action: 

Pull your toes toward your nose. 

Parameters:

Reps: 10-20

Hold: 1-3 Seconds

   - hold for control 

Resistance : Theraband or weight

Plantar flexion
Dorsiflexion and plantarflexion_edited.j

Action:

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

Exercise:

Reps: 10-20

Hold: 1-3 Seconds

   - hold for control 

Resistance : Theraband or weight

Inversion
Inversion.png

Action:

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

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.

Eversion
Eversion.png

Action:

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

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.

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
Short Foot.png

Action: 

  - Press your toes down into the floor pulling       back toward your heel to lift the arch of            your foot. 

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. 

Parameters

Reps: 10-20

Hold: 5-10 seconds

Repeat: 2 times a day

Toe Towel Curls
Towel curls.png

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.

Balance Progression.png
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