Ankle Flashcards
Tib ant Stretch
Sit with ankle PF under buttocks
Place dorsum (top) of foot on floor and put pressure in PF and eversion
Tib ant Strengthen
DF with rubber band
Balance on single leg, inc to wobble board
Fib longus Stretch
Invert ankle- apply mild pressure
Be mindful not to overstretch as may predispose inversion sprain
Fib longus Strengthen
Reverse calf raises
Single leg, change terrain, wobble board
Gastroc Strength
Posterior knee straight, lean forward
Inc= IR or ER foot to target medial and lateral aspects
DF against wall
On stairs, drop heels off- hold onto wall for stability
Gastrocs Strengthen
Calf raises
Soleus Stretch
Posterior leg slightly bent, lunge position
DF against wall with knee bent
Soleus Strengthen
Bent knee calf raises
Runners- diff terrains, ankle proprioception exercises (wobble board)
Plantaris Stretch/Strengthen
Same as Gastrocs
Popliteus Stretch
Hard to stretch, responds better to manual treatment
Post knee straight, lean body into lunge
Stand with knee straight, apply gentle knee extension pressure
Tib Post Stretch
Pt seated
Knee bent
DF and evert ankle
Use hand to apply pressure on sole
Tib Post Strengthen
Bent knee calf raises
Wobble board
Flexor digitorum Stretch
Pt seated, knee bent, DF and evert, extend toes 2-5
Flexor digitorum Strengthen
Calf raises pushing up from toes
Short foot exercises- place towel on floor, use 2-5 toes to slowly pull towel toward body
Flexor hallucis Stretch
Pt seated, knee bent, DF and evert ankle, extend big toe
