Ankle
706 videos • 3,568 views • by The Physio Fix
1
Exercises to improve your toe dexterity
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2
Basic Ankle strengthening after ankle sprain
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3
Mobility: 3 way gastroc/soleus mobilizations
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4
Flexibility: gastrocnemius/ soleus stretch
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5
Flexibility: anterior tibialis stretch/ plantarflexion ROM
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6
Flexibility: plantar fasciitis standing/seated stretch
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7
Ankle strengthening: seated / standing calf raise with assistance at end range
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8
Foot/ankle flexibility: seated plantar fasciitis stretch with overpressure
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9
Ankle mobility/flexibility: seated PF with overpressure
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10
Ankle mobility: CKC duck walks to improve loaded DF
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11
Ankle mobility: toe taps in standing / sitting
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12
Ankle mobility: ankle inv/eversion dance in standing/ sitting
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13
Knee/ankle mobility: knee loaded barbell squat with ankle warmup
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14
Hip/knee/ankle mobility/flexibility: inchworms & spidermans
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15
Lateral lunge plus curtsy lunge on bosu ball
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16
Band resisted single leg RDL
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17
Ankle sprain rehab: plyometrics training for Gymnastics
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18
Ankle sprain rehab ideas for a gymnast
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19
Single leg shoulder elevated Cook lift on balance disc: ankle rehab
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20
Single leg skater squat / pistol squat w/ trx and balance disc: advanced ankle rehab
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21
SL airplane exercise for gymnast specific ankle rehab
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22
3 way woodpecker for ankle stabilization
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23
Closed chain hip strengthening with minibands
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24
How to self mobilize to improve ankle dorsiflexion
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25
Lateral double leg broad jumps
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26
Rotational Step up + variations
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27
Movement challenge: Tall kneeling to pistol squat plyometrics
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28
3 ways to perform step downs for eccentric control
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29
Posterior step ups
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30
Technique Tip: how to posteriorly load hip joint in posterior step ups
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31
Prevent Achilles Tendon injuries with these exercises
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32
3 way strengthening of gastroc & soleus muscles
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33
3 way soleus strengthening
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34
3 way gastroc strengthening
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35
Eccentric Strengthening of gastroc & soleus muscles to prevent Achilles tendonopathy
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36
Gastroc-soleus stretching on step
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37
Feet together squat jumps
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38
Frog jumps
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39
Split squat jumps
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40
Double leg squat jumps
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41
Double leg anterior broad jumps
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42
Double leg anterior & lateral broad jumps
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43
Soccer specific balance - instep kicks on foam
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44
Towel Scrunches
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45
Miniband Big Toe Flexion
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46
Miniband Plantarflexion
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47
Miniband Inversion
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48
Miniband Eversion
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49
Miniband Dorsiflexsion
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50
Ankle Dance (2)
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51
Ankle Dance
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52
Sagittal Anterior Woodpecker
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53
Transverse Lateral Woodpecker
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54
Transverse Medial Woodpecker
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55
Miniband Inversion
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56
Miniband Plantarflexion
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57
Miniband Big Toe Flexion
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58
Windshield Wipers
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59
Calf Raises (with rubber band and ball)
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60
Squat Sit with KB Hang + Ankle Rocks
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61
Squat Sit with KB on Knees + Ankle Rocks
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62
Self Talus Block with Kneeling Forward Lunge
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63
Kneeling Lunge Forward Rocks with KB
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64
Bodyweight Loaded Ankle Rocks on Box
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65
Alternating KB Step Backs
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66
KB Loaded 3 Way Ankle Mobilization on Box
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67
Linear Broad Jumps
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68
Lateral Broad Jumps
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69
Box Jump/L Leg Leading Depth Jump
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70
Linear Line Hops
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71
Lateral Line Hops
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72
Alternating Heel Raises/Toe Raises
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73
Heels Elevated Toe Lifts
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74
Dorsiflexion + Eversion
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75
Alternating Bounce+ Bounce + Stick
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76
Inversion
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77
Single Leg Hops to Stick
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78
Double Leg Hops to Stick
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79
Walking Butt Kicks
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80
Walking Hamstring Kicks
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81
High Toe Walks
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82
Down Dog Ankle Flow
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83
Ankle Dorsiflexion Mobilizations
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84
Single Leg Releve'/ Toe Point/ Releve' Combo
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85
Calf Raise Circles (Clockwise/Counter-clockwise)
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86
Ankle Rolls- Out & In (Straight & Bent Knees)
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87
Alternating Big Toe Lifts/Little Toe Lifts
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88
Toe Lifts & Toe Spreads
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89
Ankle "Skiers" (Side to Side) Mobilizations
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90
Incline Forced Ankle Dorsiflexion Loaded Lunges
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91
Partial Pistol Squats
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92
Barbell Loaded Dorsiflexion with Ankle Rocks
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93
Posterior Step Ups with Forced Ankle Dorsiflexion
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94
Ankle CARs
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95
Ankle Dorsiflexion Contract/Reflex
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96
3 Way Single Leg RDL
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97
Seated Deficit Calf Raises
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98
Sever's Disease Rehab Routine
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99
Ankle Dorsiflexion
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100
Inversion
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101
Dorsiflexion + Eversion
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102
Heels Elevated Toe Lifts
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103
KB Toe Lifts Ups with Hip Flexion
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104
Alternating Heel Raises/Toe Raises
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105
Alternating Bounce + Bounce + Stick
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106
Calf Raises (With Rubber Band and Ball)
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107
Windshield Wipers
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108
Alternating Foot/Ankle Plantarflexion & Dorsiflexion
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109
Weighted Calf Raises
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110
Seated Ankle Dorsiflexion with Band
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111
Seated Ankle Dorsiflexion with Band
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112
Kneeling Loaded Ankle Dorsiflexion Hold
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113
Band Assisted Ankle Dorsiflexion Mob
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114
Anterior Tib Raises
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115
Barbell Loaded Ankle Dorsiflexion
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116
Kneeling Loaded Ankle Rocks
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117
3 Way Step Downs
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118
Ankle Dorsiflexion 3 Way Mobilizations
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119
Prone Dumbbell Hamstring Curls
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120
Calf Raises With Ball Between Heels
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121
Adductor Cross Overs with Cable or Band
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122
Adductor Cross Behinds with Cable or Band
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123
Standing Calf Stretch
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124
Banded Ankle Movement with Mobilizations
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125
Single Leg Triple Jump for Distance: Anterior
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126
Single Leg Jump for Distance: Anterior
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127
Single Leg Triple Jump for Distance: Medial
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128
Single Leg Anterior/Posterior Line Hops
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129
Single Leg Wall Sit Until Failure
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130
Single Leg Jump for Distance: Lateral
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131
Single Leg Jump for Distance: Medial
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132
Single Leg Calf Raise Until Failure
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133
Single Leg Eccentric Step Down
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134
Single Leg Squat to Box Until Failure
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135
Single Leg Medial/Lateral Line Hops
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136
Single Leg Balance Until Failure (Eyes Closed)
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137
Single Leg Triple Jump for Distance: Lateral
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138
Double Leg Vertical Jump
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139
Reverse Hypers with Band
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140
Narrow Stance Heels Elevated Barbell Front Squats
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141
Self Ankle Mob with Powerband
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142
Loaded Cossack Squats
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143
Squat Halos
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144
Barbell Split Squat Forward Lunges
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145
Loaded Ankle Dorsiflexion
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146
Ankle Mobility Screen
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147
Incline Passive Loaded Ankle DF Mob with Active Lifts
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148
Ankle Dorsiflexion Self Mob
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149
Ankle Dorsiflexion Self Mob
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150
Slider Speed Skaters
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151
Moon Walks
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152
Hand Supported Toe Squat with Heel Lifts/Rotations
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153
Toe Elevated Calf Raises
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154
Seated Calf Raises with Weight
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155
Incline Loaded Ankle Mobility Pulls
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156
Guided Toe / Ankle / Foot Mobility Routine
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157
Mobility + Strengthening of the Feet + Toes + Ankles
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158
30 minute guided strengthening of your foundation (feet, toes, ankles)
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159
Falling Lunge+Lateral Step+Anterior Hurdle Hop+Lateral Single Leg Box Jump
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160
Linear Hurdle Hops+Box Jumps+Vertical Jump
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161
Standing Tibial Rotations
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162
Standing Ankle Dorsiflexion Mob
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163
Quadruped to Down Dog Toe Taps
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164
Quadruped to Down Dog
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165
Ankle Dorsiflexion Mob with Foam Roller
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166
Ankle CARs
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167
Alternating Toe Point Mobilization
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168
Moving Toe Scrunches
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169
Barbell Ankle Rocks
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170
Ankle Dance (Forward)
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171
Pistol Squats (Ankle DF Emphasis)
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172
Seated Toe Crunch to Toe Point
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173
Ankle Dance (Sideways)
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174
Kneeling Ankle Dorsiflexion Self Mobilization
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175
Kickstand Squat
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176
Loaded Ankle Wall Slides
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177
Incline Loaded Ankle Rocks
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178
Incline Bench Ankle Pull Down
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179
DB Kickstand Ankle Squat
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180
Ankle Loaded Skater Squat
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181
Incline DB Ankle Rocks
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182
Deep Squat + OH Reaches + Hamstring Mob
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183
Front Foot Elevated Deep Forward Lunge
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184
3 Way Eccentric Taps
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185
Hamstring + Ankle Squat + Big Toe Stretch with Spine Extension Combo
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186
Incline Loaded Ankle Rocks
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187
Kneeling Big Toe Stretch
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188
Lateral Eccentric Step Downs
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189
Loaded Ankle Wall Slides
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190
Loaded Incline Ankle Pulls
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191
Incline Loaded Ankle Rocks
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192
Loaded Ankle Wall Slides
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193
Kneeling Big Toe Stretch
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194
Reverse Lunge to Dynamic Power Step
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195
Partial SL Squat with Slider Rotations
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196
Band Assisted Ankle Dorsiflexion Mob
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197
Weight Assisted Hamstring +Squat Reach Combo
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198
Standing SL Hip IR/ER Rotations
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199
1/2 Kneeling Ankle Rocks
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200
3 Way Single Leg RDL
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