Ankle Pumps
Ankle Pumps This short video will show you how to do the ankle pump exercise. This exercise is performed by simply moving your ankles up and down. The aim is to improve your ankle mobility and circulation. You can complete this exercise in lying or sitting on a chair. Your aim is to move your […]
Unloaded Dorsiflexion
Unloaded Ankle Dorsiflexion This exercise is ankle dorsiflexion where the aim is to improve the mobility in your ankle joint. Sit on the floor with either a foam roller or rolled up towel underneath your calf or ankle. Point your toes upwards towards your body as far as you are able, and then slowly return […]
Single Leg Sit to Stand
Single Leg Sit to Stand This exercise is single leg sit to stand and it’s aim is to improve your general leg and trunk strength, along with improve general balance. Sitting in a chair with one foot placed in the centre, simply stand up. Return back to sitting, moving in a controlled manner rather than […]
Shin Stretch
Shin Stretch This exercise is a shin stretch, and its aim is to stretch the muscles and tendons on the front of your lower leg. Start by kneeling on the floor and sit down onto your legs with your toes pointed and tucked behind you. The weight of your body will push your toes into […]
Resisted Ankle Plantar Flexion
Resisted Ankle Plantar Flexion This exercise is ankle plantarflexion using a resistance band. The aim is to strengthen your muscles and tendons on the back of your lower leg. Sit on the floor with either a foam roller or rolled up towel underneath your calf or ankle. Loop the resistance band around the ball of […]
Loaded Dorsiflexion
Knee to Wall Loaded Dorsiflexion This exercise is a knee to wall stretch and it’s aim is to increase the mobility of the ankle, along with stretch the muscles on the back of your lower leg. This exercise is also used as a test to determine if someone has reduced ankle range in one joint […]
Isometric Eversion and Inversion
Isometric Ankle Eversion and Inversion This exercise is isometric ankle eversion and inversion. Eversion is the movement of your ankle outwards, and inversion is the movement of your ankle inwards. The aim here is to strengthen the muscles and tendons on the outside and inside of your lower leg. This exercise can be performed in […]
Single Leg Isometric Calf Raise
Isometric Single Leg Calf Raise This exercise is an isometric single leg calf raise where the aim is to strengthen your muscles and tendons on the back of your lower leg. 1. Stand next to the wall or something that you can hold onto to help balance. Stand on one leg with a straight knee […]
Double Leg Calf Raise Isometric
Isometric Double Leg Calf Raise This exercise is an isometric double leg calf raise where the aim is to strengthen your muscles and tendons on the back of your lower leg. Stand next to the wall or something that you can hold onto to help balance. Standing on both legs with your knees locked out […]
Calf Stretch
Calf Stretch This exercise is a calf stretch where the aim is to stretch the muscles and tendons on the back of your lower leg. Stand opposite a wall about 1 meter away, put one foot in front of the other, place your hands against the wall and lean your chest towards the wall. Keep […]