Derek Ankle Work

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We want to warm up the tissue of your foot and ankle and then create some movement to see if that takes your pain away.

LAR
Self-Massage: Foot
time 1-2 min
"How-to" self-massage for the feet
Set Time
1 1-2 min h:m:s
ULT
Ankle Rub + Scrub
time 1-2min
Set Time
1 1-2min h:m:s
LAR ULT
Seated Pronate Supinate
reps 10
Set Reps
1 10
2 10
ULT
Half Kneeling Dorsi Flexion
reps 10
Set Reps
1 10
LMT
Ankle Roll
reps 10
Set Reps
1 10
2 10
UMT
Internal/External Ankle Reach
reps 10 each
Set Reps
1 10 each
2 10 each
LLT
Calf Pumps
reps 10
Set Reps
1 10
2 10