Ankle Exercises, Stretching, and ROM Flashcards

1
Q

when you want to target the talocrural jt alone and lock up the midtarsal jt to prevent it from contributing to DF, what do you do?

A

bring the foot into inversion

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2
Q

when you have a tight gastroc but want to work on the ankle jt itself, what can you do to take out some of the influence of the gastroc?

A

bend the knee

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3
Q

will bending the knee take out the gastroc and/or the soleus?

A

it will only take out the gastroc

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4
Q

what can we try to get DF out of a stiff ankle?

A

distraction

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5
Q

will toe in or toe out with a calf stretch give a greater stretch?

A

toe out

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6
Q

when the ankle is stiff, it borrows motion from what joint?

A

the midtarsal joint

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7
Q

what things can we do to stop the midtarsal jt from contributing to DF?

A

bring the foot into inversion

put a towel under the medial forefoot to supinate the foot

toe in

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8
Q

how can we target the Achilles and ankle on the pro stretch?

A

by leaning forward

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9
Q

how can we target the hallux with the Prostretch?

A

by putting the foot more forward in the device

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10
Q

what is the Prostretch good for?

A

arch stretching and achilles stretching

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11
Q

how can we block the midtarsal jt from contributing to DF in a step down?

A

toe in

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12
Q

what happens if we put the foot into ER with a step down test?

A

it will unlock the midtarsal jt allowing it to contribute to DF

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13
Q

when foot ER, what happens to the tibia? what happens to the arch?

A

the tibia IR, the arch collapses

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14
Q

how can we stretch the posterior tib?

A

DF and eversion

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15
Q

how can we stretch the peroneals?

A

DF and inversion

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16
Q

when using the stair climber, if the foot is fully on, is it knee, ankle, or hip dominant?

A

knee dominant

17
Q

when using the stair climber, if you lean forward with weak knees, if it knee, ankle, or hip dominant?

A

hip dominant

18
Q

when using the stair climber, if you drop the heels off the back of the stair climber, is it knee, ankle, or hip dominant?

A

ankle dominant

19
Q

what is the tripod position of the foot?

A

keeping the heel, head of the first metatarsal, and head of the fifth metatarsal

20
Q

what is key with tripoding of the feet?

A

don’t allow the toes to curl