Exercise Videos: General - Foot and Ankle

Strength and Control
Mobility and Flexibility
Gym




Knee to Wall


Place both hands against the wall in a lunge stance, with the leg you want to stretch in front. Move your knee forward over your toes, keeping your heel down throughout. You should feel a stretch in the back of your calf. Hold for 30 seconds.
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Plantar Fascia Stretch


Sit on a chair, crossing your affected leg over your non-affected leg. With your hand, pull the toes of the affected leg towards your shin to stretch the plantar fascia.
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Plantarflexion with Theraband


Hold theraband tight in hands. With legs outstretched and theraband around the bottom of the foot, push foot down to point toes against the resistance of the theraband. Return foot to starting position. To target soleus rather than gastrocnemius, place a towel under the knee to provide a slight bend to the knee and perform as detailed.
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Single Balance on Pillow


Stand on a pillow or bosu ball and, holding onto wall initially, find balance. Take away hand support to balance on one leg. To make exercise harder, close eyes or move head as you balance on one leg.
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Single Leg Eccentric Heel Drops


Standing on both legs, push up onto toes to raise heels off floor, as if doing a double leg calf raise. In this position, take the unaffected leg off the ground so only the affected leg is supporting your body weight. Slowly lower heel of affected leg towards the ground.
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Single Leg Heel Raisers


Standing on one leg, push up onto toes to raise heel off floor; make sure weight is centred through your big toe. Slowly lower heel back towards the ground.
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Towel Scrunches


Place towel on the floor and sit with your foot resting on the towel. Scrunch the towel underneath your foot using your toes, keeping your heel on the ground throughout.
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Forward Hops


Standing with your feet shoulder width apart, knees slightly bent, hinged at the hips to bring your torso forward slightly. Shift your body weight onto one leg and then push straight off hopping forward, landing on only on the opposite leg (knee slightly bent) while controlling the placement of the knee, ankle and hips ensuring they remaining forward facing and not shifting to either side. Hold the landing stance on the one leg for 2sec. Once complete, repeat the process on the other leg.
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Lateral Hops


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.
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Step Downs


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.
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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


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.
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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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