Exercises for Foot and Ankle Flexibility, Mobility, Strength and Power Improvement
Active and Passive Ankle and Foot mobility and Flexibility exercises
Plantar flexion (active mobility) - Position: Prone (laying on the back) - Action: Moving foot and toes forward and down to the floor reaching final rom - Sensations: Pleasant stretching at upper foot and ankle region - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Dorsal flexion (active mobility) - Position: Prone (laying on the back) - Action: Moving foot and toes toward head - Sensations: Pleasant stretching at calf and Achill tendon region - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Plantar flexion (passive mobility) - Position: Sitting - Action: Leg crossed, one hand holding above ankle joint and fixing leg, other pulling foot and toes toward tights and hips - Sensations: Pleasant stretching at upper foot, toes and ankle region - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Marko Bukvic | Sports Physiotherapist
1
Exercises for Foot and Ankle Flexibility, Mobility, Strength and Power Improvement Active and Passive Ankle and Foot mobility and Flexibility exercises
Dorsal flexion (passive mobility) - Position: Sitting - Action: Leg crossed, one hand holding above ankle joint and fixing leg, other hand pulling foot and toes toward lower leg and knee - Sensations: Pleasant stretching at calf, Achill tendon and plantar side of foot - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Plantar flexion (passive mobility) - Position: Laying on the back with bent knees and feet under the glut region - Action: From sitting on the heels position, very carefully transfer body weight and apply pressure on the point feet under the glut region - Sensations: Pleasant stretching at quads, front part of lower limb, upper foot, toes and ankle region - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Plantar flexion (passive mobility) - Position: Laying prone (face down) - Action: Both knees bent, hands holding upper 1/3 of the feet and pulling them toward floor - Sensations: Pleasant stretching at quads, front part of lower limb, upper foot, toes and ankle region - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Marko Bukvic | Sports Physiotherapist
2
Exercises for Foot and Ankle Flexibility, Mobility, Strength and Power Improvement Active and Passive Ankle and Foot mobility and Flexibility exercises
Plantar flexion (passive mobility) - Position: Kneeling low position - Action: Kneeling with gluteal region attached to heels, lift knees up putting pressure on the feet and supporting position with both arms - Sensations: Pleasant stretching at quads, front part of lower limb, upper foot, toes and ankle region - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Plantar flexion (passive mobility) - Position: Kneeling or cat position - Action: Kneeling and supporting position with both arms in front, rising hips and body up applying pressure on the ankle, feet and toes - Sensations: Pleasant stretching at quads, front part of lower limb, upper foot, toes and ankle region - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Dorsal flexion (passive mobility) - Position: Laying supine (on the back) - Action: One leg fully extended and 90â ° from the body, foot and toes toward the floor, rope/towel over the lower Âź of the foot pulling foot and toes down - Sensations: Pleasant stretching at calf, Achill tendon and plantar side of foot - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Marko Bukvic | Sports Physiotherapist
3
Exercises for Foot and Ankle Flexibility, Mobility, Strength and Power Improvement Active and Passive Ankle and Foot mobility and Flexibility exercises
Dorsal flexion (passive mobility) - Position: Standing facing the wall - Action: One leg fully extended, place the upper part of the foot and toes on the wall and try to move forward the knee as close as possible to the wall - Sensations: Pleasant stretching at calf, Achill tendon and plantar side of foot - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Plantar flexion (passive mobility) - Position: Kneeling or cat position with hands rested at the bench - Action: Kneeling and supporting position with both arms in front rested at the bench, rising hips and body up applying pressure on the ankle, feet and toes - Sensations: Pleasant stretching at front part of lower limb, upper foot, toes and ankle region - Duration: Holding 10-15 sec when full rom is reached - RP: 5
External rotation (passive mobility) - Position: Kneeling low position - Action: Kneeling with feet at external rotation position, gluteal region attached for heels putting pressure on the feet and supporting position with both arms - Sensations: Pleasant stretching at quads, front and inside part of lower limb, side and upper foot, toes and ankle region - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Marko Bukvic | Sports Physiotherapist
4
Exercises for Foot and Ankle Flexibility, Mobility, Strength and Power Improvement Active and Passive Ankle and Foot mobility and Flexibility exercises
Plantar flexion (passive mobility) - Position: Kneeling low position - Action: Put both feet rested on the foam roll or sme higher position, kneeling with gluteal region attached for heels putting pressure on the feet and supporting position with both arms - Sensations: Pleasant stretching at quads, front part of lower limb, upper foot, toes and ankle region - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Dorsal flexion (passive mobility) - Position: Laying supine (on the back) - Action: One leg fully extended and 90â ° from the body, foot and toes toward the floor, rope around the heel and across the arch pulling the heel, foot and toes down toward the face - Sensations: Pleasant stretching at calf, Achill tendon and plantar side of foot - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Marko Bukvic | Sports Physiotherapist
5
Exercises for Foot and Ankle Flexibility, Mobility, Strength and Power Improvement Active and Passive Ankle and Foot mobility and Flexibility exercises
Plantar flexion (strengthening with elastic band) - Position: Siting or prone with extended knee - Action: Put one end of the elastic band around the upper foot and hold other part in your hand. Set the resistance up to your abilities. - Contraction type: Concentric/Eccentric (fast stretching of the elastic band going with foot and toes forward and down (full rom) and slowly, controlling coming to the start position - Sensations: Pleasant toning and burning of the calf muscle - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Dorsal flexion (strengthening with elastic band) - Position: Siting or prone with extended knee - Action: Put one end of the elastic band around the upper foot and other part attach for some bar. Set the resistance up to your abilities - Contraction type: Concentric/Eccentric (fast pulling of the elastic band going with foot and toes toward face (full rom) and slowly, controlling coming to the start position - Sensations: Pleasant toning and burning of the tibial muscle - Duration: Holding 10-15 sec when full rom is reached - RP: 5
Marko Bukvic | Sports Physiotherapist
6
Marko Bukvic Sports Physiotherapist
INFINITY FAMILY MEDICINE CLINIC The Village Mall 1st Floor Jumeirah Beach Road, Jumeirah 1 Dubai, UAE Tel: 04 343 6684 E-mail: marko@ihcdubai.com