LOWER BODY STRENGTH & MASS: ANKLES & FEET

Heel – Toe Walking – Madeleine Nilsson Sprinter – Instagram
1. Toe walking 2. Heel walking 3. High knee walking 4. Toe walking (toes out) 5. Toe walking (toes in) 6. Heel walking (toes out) 7. Heel walking (toes in)

Types of Ankle Sprains . Kaitlyn Physio Instagram
1️⃣ Inversion 2️⃣ Eversion 3️⃣ High Ankle Sprain
Ankle – Balance – Beginner . Kaitlyn Physio
1️⃣ Sagittal 2️⃣ Frontal 3️⃣ Transverse
Ankle – Intermediate . Kaitlyn Physio
1️⃣ SL Balance with Ball Catch + Throw 2️⃣ SL Balance with Ball Catch + Throw on Unstable Surface 3️⃣ SL KB Pass
Ankle – Intermediate . Kaitlyn Physio
1️⃣ Banded SL RDL 2️⃣ SL Band Row
Ankle – Jumping & Balance Advanced . Kaitlyn Physio
1️⃣ Sagittal Plane SL Box Jumps 2️⃣ Lateral/Frontal Plane SL Box Jumps 3️⃣ Transverse Plane SL Box Jumps
Ankle Strengthening – Beginner . Kaitlyn Physio
1️⃣ Toe Walking 2️⃣ Heel Walking 3️⃣ Eversion Walking 4️⃣ Inversion Walking 5️⃣ Duck Walking 6️⃣ Pigeon Walking
Ankle Acute Rehab – Strength – OKC – Open Kinetic Chain . Kaitlyn Physio
Band 1️⃣ Plantarflexion/Inversion to Dorsiflexion/Eversion 2️⃣ Plantarflexion/Eversion to Dorsiflexion/Inversion

Build your Arches – 1 – Kaitlyn Physio Instagram
1️⃣ Arch Clock Exercise (trial 2-3 full cycles with each foot). Flatten the arch as you point the opposite foot out toward each number on the “clock,” and create arch as you bring that foot back into neutral.
2️⃣ Arch Slide Outs – Forward (trial 3 sets of 12-15 reps on each side while holding arch)
3️⃣ Arch Slide Outs – Backward (trial 3 sets of 12-15 reps on each side while holding arch)
4️⃣ Around the World Arch Slide Drill (trial 2 sets of 10-12 on each side while maintaining the arch)
Build your Arches – 2 – Kaitlyn Physio Instagram
– Bodyweight Squats with Toes and Heels on 4 weight plates

Plantar Fasciitis: Orthoinfo
Plantar Fasciitis – Physiopedia

Note: Use a soft Road Hockey Ball or Soft Doggie Ball from Dollar Store

Strengthen the Foot . Harden Chiro
(1) Towel Drags (2) Arch strengthen with Band around ankles (3) Calf Raise with Toes Flexed
Plantar Fasciitis-opathy – E3 Rehab Physios – Link to Article .
Massage & Rolling . Nguyen Chiro
(1) Cream and Massage Tool (2) Small Ball Roll (3) Frozen Water Bottle Roll
Small Ball Rolling . Abelson Chiro
Foot Massage . Abelson Chiro
Calf Raise . Physiotutors
Plantar Fasciitis-opathy – E3 Rehab Physios – Link to Article .
Plantar Fasciitis – Stretching the Bottom of the Foot – Toes elevated during Standard Standing Calf Stretch – Nguyen Chiro
Plantar Fasciitis – Stretching the Toes . Physiotutors
Plantar Fasciitis – Stretching the Toes . Abelson Chiro
Big Toe Mobility . Abelson Chiro
Big Toe Mobility . Lawrence Physio

Foot Mechanics . Kaitlyn Physio
- Build your Arches – 1 . Kaitlyn Physio
  – Single Leg
  1️⃣ Arch Clock Exercise (trial 2-3 full cycles with each foot). Flatten the arch as you point the opposite foot out toward each number on the “clock,” and create arch as you bring that foot back into neutral.
  2️⃣ Arch Slide Outs – Forward (trial 3 sets of 12-15 reps on each side while holding arch)
  3️⃣ Arch Slide Outs – Backward (trial 3 sets of 12-15 reps on each side while holding arch)
  4️⃣ Around the World Arch Slide Drill (trial 2 sets of 10-12 on each side while maintaining the arch)
- Build your Arches – 2 . Kaitlyn Physio
  – Squat with Forefoot & Heels elevated
- Build your Arches – 3 . Kaitlyn Physio
  MDX-2 foot protocol
  1️⃣ plantar fascia rollout
  2️⃣ arch activation swings
  3️⃣ controlled arch activation
  4️⃣ big toe extension
  5️⃣ supination priming

Bunions . Orthoinfo
6 Exercises for Toe Bunions – Nguyen Chiro
(1) Toe Spreads (2) Toe Curls (3) Manual Toe Circles
(4) Manual Toe Figure 8
(5) Isometrics with band around big Toes and feet apart
(6) Extension-Flexion with band around big Toes and feet apart
Resolving your Bunions . Abelson Chiro
(1) Band around Toes; feet apart; rotate external & internal rotation
(2) Can be done with a pin and stretch