Foot & Ankle 1B
Take your time when self massaging the recommended areas, be patient. Your searching for tender points within muscle tissue and fascia. This will help release tension and get in fresh blood / oxygen to the area. Breathe throughout massage session. You can use a Theragun or similar, but foam rollers and balls work best.
Watch the videos provided below the workout. Practice each movement, take your time and focus on the positioning and feel for each. Think about what muscles are working, with proper engagement of your core and breathing. Strengthen this connection.
Only go to the point of mild discomfort with any of the stretches and mobility exercises. DON’T force anything or work through pain.
Options: Complete 1 round in the morning, midday, and at the end of day | complete 2-3 rounds within 1 session | Spread throughout your day.
Begin with Self Massage
(1) Calves 2-5 minutes each area
You can use a dense foam roller, 5 inches massage ball, lacrosse ball, etc.
Be patient and breathe throughout.
Spend more time in and around tender areas.
Tilt the lower leg in and out to massage the entire area.
(2) Arch of Foot with Lacrosse Ball 2-5 minutes each side
If you don’t have a lacrosse ball, make sure the ball is dense enough that it doesn’t deform too much under weight.
If the lacrosse ball is too hard, wear a sock.
Move slowly around the entire bottom of your foot.
Massage towards the heel, move to the joints of the toes, etc. Breathe.
1-3 Rounds
(1) Active Gastrocnemius Stretch with Slant Board or Standing, 5 reps with 3-5 sec holds each side
Gently move in and out of the stretch.
Make sure foot is in good alignment and not collapsed with heel rotated outward. Breathe.
If performing the wall stretch, make sure your back heel stays on the ground and move from the ankle to stretch the calf area properly.
(2) Active Soleus Stretch Standing 5 reps with 3-5 sec holds each side
Sit hips back as knee travels forward.
Keep foot straight, back foots heel on the ground, watch for knee collapsing inward.
Move slowly in and out of stretch. It can take some time to feel the back of the lower leg area.
(3) Single Leg Quarter Squat 6-10 reps each side with 3-5 second holds every rep at bottom
Practice barefoot on yoga mat or dirt/grass surface. Begin with out pulling knee to chest.
Watch for knee collapsing inward or bowing outward.
Sit hips back and with abdomen tight and glutes loaded.
