Exercise Videos: General - Foot and Ankle

Strength and Control
Mobility and Flexibility
Gym




How to tape Achilles


Instructional video demonstrating how to use Rocktape of Kinesiotape to support the Achilles tendon.
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How to tape an ankle


Instructional video on how to tape an ankle with rigid strapping tape for support to improve stability following ankle sprain.
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How to Tape Plantarfascia


Instructional video on how to use tape to support the plantarfascia.
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Clams


Lie on your side, bend knees to 90 degrees. squeeze heels to activate hip abductors, lift up 30 cm and hold. This exercise is designed to activate your Gluteus Medius and Minimus.
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Achilles stretch


Standing against a wall, have one foot slightly behind the other with both knees bent. Push your back heel into the ground and feel the stretch low down in your calf.
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Self janda with stretch band


The neural system can be an underlying source of leg muscle or back tension. A lockerroom stretchband is a useful tool to assist in the mobilisation of these structures but should be done carefully and gently. Lay down with stretchband looped around your lower back and one forefoot, keeping other leg flat, use band to lift leg with straight knee up towards ceiling, then gently rock the leg across the body, into and out of a gentle stretch that is felt down the outside of the leg.
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Neural mobilisation with stretch band


The neural system can be an underlying source of leg muscle or back tension. A lockerroom stretchband is a useful tool to assist in the mobilisation of these structures but should be done carefully and gently. Sitting with the stretchband looped around your lowerback and balls of feet, legs out straight, slowly slump head and shoulders down towards hips. Feel a brief gentle stretch then come straight back up. repeat 10 bounces
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Calf raises


Doulbe leg or single leg, have feet facing directly forwards, keep knee straight, and slowly lift heel off the ground coming onto toes ensuring you heel stays straight.
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Theraband eversion


This is a strengthening exercise for the pernoneal muscles or ankle stabilisers, required for ankle stability on uneven ground, jumping and landing or change of direction sports. Wrap theraband loop around both feet at forefoot level. Keeping one foot still, scoop little toe out to side, turning sole of foot to face outwards. Control back to the start point.
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Calf stretch


Mobility of the calf muscles is important for hip and knee function as well as good foot function. Keeping knee straight and foot facing straight forwards, place the ball of your foot on the edge of a step and drop the heel down slowly off the step. Feel the stretch in the muscle at the back of your calf.
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