Foot and Ankle Health – Gordon C.

Horizontal Loading

These exercises are intended to improve sensation, mobility, circulation, stability and activation of the musculoskeletal structure and integrity of the foot and ankle.

SMR – Feet
time 2-3 Minutes Each
0
Set Time
1 2-3 Minutes Each h:m:s
Rub and Scrub Ankle
time 2-3 Minutes Each
Set Time
1 2-3 Minutes Each h:m:s
ULT
SMR – Lower leg – Massage Stick
time 2-3 Minutes Each
Set Time
1 2-3 Minutes Each h:m:s
LLT
Calf Pumps
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
ULT
Standing Ankle Mobility Flow
reps 10
Tempo controlled
Stand with or without something to help you balance. Raise one leg slightly off the ground in front of you, keeping the knee straight. While trying to keep the knee still, rotate your foot in a clockwise pattern from the ankle. Repeat in a counter clockwise pattern. Next, point your big toe towards the ground and then pull your foot back up towards your shin. Finally, with your foot extended in a neutral position, turn the sole of your foot towards the sky and then turn it towards the sky in the other direction.
Set Reps Tempo
1 10 Controlled
2 10 Controlled
ULT
Half Kneeling Dorsi Flexion
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
T-Steps
reps 10
Tempo controlled
Great drill to promote rotational mobility through the hips and thoracic spine. Ideal for anyone wanting to improve rotational power or safeguard the low back, knees, shoulder, and elbow.
Set Reps Tempo
1 10 Controlled
2 10 Controlled
ULT
SL Balance – 3D reach
reps 5-10 rounds
Tempo controlled
Set Reps Tempo
1 5-10 rounds Controlled
2 5-10 rounds Controlled