RECOVERY – LOWER LEG, ANKLES, FEET
NOTE: If you are injured you must see a Rehabilitation Professional. Nothing on this website is a substitute for that.
ANATOMY
MOBILIZATION – MASSAGE – ROLLING
- Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
- MFR – Myofascial Release Explained – Massage, Foam Roll, Stick
- Videos – Mobilize, Massage and Roll the Calves .
- Video – Mobilize, Massage and Roll the Shins .
- Also see:
MOBILIZATION – STRETCHING
- Videos – Mobilize and Stretch the Ankles, Shins and Calves.
- Videos – Mobilize and Stretch the Shins .
- Videos – Joint Mobilization of the Ankle, Feet and Toes.
- Also see:
INSTAGRAM VIDEOS
- 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