Exercise Videos: General - Foot and Ankle
Strength and Control
Mobility and Flexibility
Standing with your feet shoulder width apart, with knees slightly bent, hinge at the hips to bring your torso forward slightly. Shift your body weight onto the inner leg and then push off to hop sideways onto the outer leg, landing on only on the outer leg. Make sure the knee is slightly bent, with your ankle and hips facing forward and not shifting to the side. Hold the landing stance on the outer leg for 2 seconds. Once complete, repeat the process on the other leg.
Standing on a step, lift one foot off and move in a stepping down motion. Make sure this motion is performed slow and controlled, focusing on the standing knee staying in line with the toes, not moving to either side. Once the foot reaches the ground repeat this process, starting back up on the step with the opposite leg.
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.
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.
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.
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
Double 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.
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.
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.