Logo ZwiftInsider Ankle & Foot Strengthening Program
Created by Christopher R. Schwenker, P.T.  Jan 8th, 2021

Total 4
ELASTIC BAND PLANTARFLEXION - SUPINE

You can perform this lying on the floor face-up. Anchor one end of the elastic band in your hand and place a looped end around your target foot.

Next, hold the band and pull it to provide some tension in the band. Then move your target ankle/foot forward, or plantarflex your ankle. This is the same motion as when pressing down on a gas pedal of a car.

Return to starting position and repeat.
Repeat 15 Times
Hold 1 Second
Complete 3 Sets
Perform 2 Times a Week
Watch Video
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ELASTIC BAND DORSIFLEXION - SUPINE

You can perform this lying on the floor face-up. Anchor one end of the elastic band in a door (tie a knot in the band and close a door on the band so that the knot is on the other side of the door).

Scoot back until there is tension on the band. Once there is some tension, move your ankle so that your toes and foot pull back and upwards towards pointing to the ceiling. Return to starting position and repeat.
Repeat 15 Times
Hold 1 Second
Complete 3 Sets
Perform 2 Times a Week
Watch Video
Enlarge
ELASTIC BAND EVERSION - SUPINE

Start by lying on your back and place a looped end of an elastic band around your target foot. Hold down the band with your other foot and then hold the other end in your hand.

Next, move your target ankle so that the toes and foot move to the side or away from your mid-line. Return to starting position and repeat.
Repeat 15 Times
Hold 1 Second
Complete 3 Sets
Perform 2 Times a Week
Watch Video
Enlarge
ELASTIC BAND INVERSION - SUPINE

Start by lying on your back and place a looped end of an elastic band around your target foot. Next, cross your legs so that the target leg is on the bottom and part of the elastic band is held down by the top foot. Hold the other end in your hand.

Next, move your target ankle so that the toes and foot move to the inside or toward your mid-line. Return to starting position and repeat.
Repeat 15 Times
Hold 1 Second
Complete 3 Sets
Perform 2 Times a Week
Watch Video
Enlarge


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