DISCLAIMER: Please do not start any of these exercises unless directed by your chiropractor. Do not continue to do any exercises if you feel pain or your condition becomes worse. Please report any issues to your chiropractor on your next visit, or you can contact us via phone or e-mail for faster response.
ANKLE MOBILITY TEST
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Kneel facing a wall. The foot closest to the wall should be flat on the floor and at a distance of 5" ( you can use your fist plus a thumb as your guide) from the wall. There is a 90 degree angle between the foot and the shin. Keep the heel on the floor as you lean toward the wall.
Good ankle mobility allows you to touch your knee to the wall without pain and without raising the heel off of the floor. If there is a pinch at the foot/shin intersection, then the ankle bone has shifted forward and the exercise:
Ankle Mobility Exercise with a Resistance Band should help. If your knee does not touch because the calf feels tight, then do the stretches for the calf.
CALF STRETCH ON SLANT BOARD
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Place a slant board up against the wall. Place both feet on the board, heels on the floor. Lean toward the wall, hold for a count of 3 and return to neutral position. If this is a warm up, then hold the last count for 30 sec. Repeat 10x for 3 sets.
If you are not going to exercise, then hold the last count up to 2min.
ADVANCED SHIN STRETCH
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Sit with your knees in front of you and your feet under your bottom. If uncomfortable, put a pillow between your feet and your bottom. If not challenging enough, put the pillow under your feet. Stay for 30 sec to 2min.
CALF STRETCH WITH A BROOMSTICK
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Sit with your knees in front of you and your feet under your bottom. Place a pole or broom stick between your thighs and calves. Start close to the knee and slowly roll the role over the calf muscles toward your ankle. Sit on the pole for more intensity. 30sec-2min
MODIFIED GOBLET SQUAT
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Stand with feet a little more than hip width apart. Hold a moderate weight kettlebell. Lower into a squat position. Keep the chest up, lowering the butt below the knees, and limit rounding of the back.
Push the knees away, over the feet. Lean over one foot, decreasing the angle of the ankle. Focus the weight of the kettlebell on the knee.
Move slowly in different directions finding the tight areas. Squat and move 30 sec-2 min per ankle.
SQUAT WITH RESISTANCE
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Attach a resistance band to a sturdy post and to your ankle. Keep the band low on your foot as you face away from the post. Step away so that there is a comfortable resistance. Squat with that leg and knee with the other leg. The other leg will help you move around as you lean into your foot. Hoover and mobilize each ankle 30sec-2min.
SINGLE LEG ROTATION WITH BAND
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Secure a band to a post or door handle at waist level. Stand next to the band at a distance that the band has tension. Secure the foot that is farther from the band so that there is equal pressure on the big toe, little toe and heel. Raise the other foot off of the ground.
With the band in the same hand that the foot is on the floor, rotate away from midline and then return. This is external rotation of the leg. Do this slow and steady repeat 10x. Then switch feet, but still face the same direction. Here you are rotating into the midline.
This is internal rotation of the leg and uses the opposite muscles on the opposite side. Do this slow and steady repeat 10x. Next, turn your body so that the opposite side is closer to the post and do those same exercises. Stand next to the band at a distance that the band has tension.
Secure the foot that is farther from the band so that there is equal pressure on the big toe, little toe and heel. Raise the other foot off of the ground. With the band in the same hand that the foot is on the floor, rotate away from midline and then return. This is external rotation of the leg. Do this slow and steady repeat 10x.
Then switch feet, but still face the same direction. Here you are rotating into the midline. This is internal rotation of the leg and uses the opposite muscles on the opposite side. Do this slow and steady repeat 10x.
FEET RAISES
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Lean against a wall with the feet flat on the floor. The farther away the feet are from the wall the harder the exercise. Slowly raise up your toes by contracting the shin muscle. Slowly lower your toes to the ground. Repeat 10x. On the last contraction, hold it for 30seconds.
HEEL RAISES
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Stand on a step stool close to a wall for added support. Or stand on a stair and use the hand rails for support. Heels are off of the step. Lower the heels below the step, hold for a count of 3 then raise up to stand on your toes and hold for a count of 3.
Repeat 10x for 3 if doing both feet at the same time. Progression: One foot at a time and not holding onto the rail. Repeat 10x for 3 per foot.
MOVE FOOT WITH RESISTANCE
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Sit comfortable. Do multiple positions to strengthen the muscles all around the ankle. Posterior muscles: Wrap the band around the bottom of the foot and pull the band toward your body. Maintaining good tension on the band, Point the foot/toes away (this is plantar flexion) and then flex the foot to a 90 degree angle (this is dorsiflexion). This is one set. Repeat 10x.
Anterior muscles: Keep one foot on the floor and raise the other to cross the ankle over the knee. Wrap the band over the top of the foot and create tension with the band by continuing the band below the foot. Keep the band, ankle, leg and knee all in the same plain. Do not allow for the foot to be twisted. Maintaining good tension on the band, Point the foot/toes away (this is plantar flexion) and then flex the foot to a 90 degree angle (this is dorsiflexion). This is one set. Repeat 10x.
Lateral muscles: Right Foot
Both feet are stretched out in front of you. Wrap the band around the outside of your right foot so that one part of the band is on the top and the other is on the bottom and then they come together so both straps of the band go under the left foot and you hold the band with your left hand. The right foot will go from the neutral position (12 O'clock) to the outside of the foot by 20 degrees (2 O'clock position) while keeping the dorsiflexion. Repeat 10x.
Pronation: Same position. The right foot will go from the neutral position (12 O'clock) and dorsiflexion and then you scoop the bottom of your foot away from you. Repeat 10x.
Repeat on the Left Foot
Medial Muscles: Right Foot
Cross the left foot over the right foot. Wrap the band on the inside of your right foot so that one part of the band is on the top and the other is on the bottom and then they come together so both straps of the band go under the left foot and you hold the band with your right hand.The right foot will go from the neutral position (12 O'clock) to the inside of the foot by 20 degrees (10 O'clock position) while keeping the dorsiflexion. Repeat 10x.
Supination: Same position. The right foot will go from the neutral position (12 O'clock) and dorsiflexion and then you scoop the bottom of your foot toward you. Repeat 10x.
Repeat on the Left Foot
SINGLE LEG SQUAT
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Ground one foot to the floor. Balance your weight over your big toe, little toe and heel; add a slight bend at the knee and slowly rotate your knee away from midline about 15 degrees keeping the pelvis forward. Raise the other foot off of the floor, dorsiflex the foot, reach that foot out in front of you and then put the heel on the floor.
Return by lifting the foot off of the floor and hold a one leg stance. Repeat 10x. Switch legs and repeat 10 on the other leg. The further you reach that heel away from you the harder it will be.
ANKLE STABILITY TEST/EXERCISE
