Foot & Ankle 2B
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 foot
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.
(3) Tibialis with Foam Roller, 2-5 minutes each leg
Use a dense enough foam roller, massage ball, Theragun, etc.
Don’t massage shin bone, stay to the outside.
Keep core tight and arms, neck and shoulders in good position as they support you.
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) 20 reps Foot Flexion, Extension & 10-20+ Circles each direction
From a seated position with knees bent, extend up onto toes, slowly lower heals, then raise toes towards shin as high as you can go. Repeat. Work on a clean path, keep foot and ankle neutral / straight.
From a seated position, 1 leg is slightly extended enough to clear the ground. Complete full range of motion (ROM) circles in each direction. Work on smooth circles and full ROM.
(4) Single Leg Reaches Around the Clock, 3-5 rounds each side
Balance on one leg, reaching with opposite foot approximately 1 foot in front, bending the balanced legs knee 120º as the reach is executed. Return to starting position, working hourly around a clock (12-6 or 6-12).
Practice barefoot on yoga mat or dirt/grass surface.
Watch for knee collapsing inward or bowing outward.
Sit hips back, keeping abdomen tight and glutes loaded, connect foot & ankle to your core/hips.
