MOBILITY
Every 3 days we will address a different joint, and work on maximizing its range of motion and efficiency.
Day 1
Soft tissue
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Day 2
Static stretching
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Day 3
Isolated Strengthening &
CW corrective recommendation
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*Disclaimer: If you are in serious pain it is advised to be evaluated by a medical professional before taking part in any program.
FOOT & ANKLE
Day 1: Soft Tissue
CORRECTIVE PROTOCOL
General Ankle Mobility
1: Roll Bottom of both feet 2 x 2 Min/Leg
2: Roll Out Achilles up to calf 4 Min/Leg
3: Achilles Stretch 4x 45 Seconds/Leg
4: Calf Stretch 4x 45 Seconds/Leg
5: Toe Raise 3x15 Each
6: Foot Circles 3x10 Each
7: Heel Walk 3x10 Steps Each
Day 2: Static Stretching
Day 3: Isolated Strengthening
PLANTAR FASCIITIS​
Step 1-4 / Then 3 Rounds of 10 Towel Scrunches
PLANTAR FASCIITIS​
Sprained/Rolled ankle note:
Be sure to spend extra time on the opposite ankle for steps 2-4. The other ankle compensates for a great deal of extra work, causing the opposite calf to be overactive.
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Step 1-4 / Then 3 Rounds of 10 Towel Scrunches
FOOT & ANKLE
Day 1: Soft Tissue
Day 2: Static Stretching
Day 3: Isolated Strengthening
CORRECTIVE PROTOCOL
1: Roll Bottom of both feet 2 x 2 Min/Leg
2: Roll Out Achilles up to calf 4 Min/Leg
3: Achilles Stretch 4x 45 Seconds/Leg
4: Calf Stretch 4x 45 Seconds/Leg
5: Toe Raise 3x15 Each
6: Foot Circles 3x10 Each
7: Heel Walk 3x10 Steps Each
PLANTAR FASCIITIS​
General Ankle Mobility
PLANTAR FASCIITIS​
FOOT & ANKLE
Day 1: Soft Tissue
Day 2: Static Stretching
Day 3: Isolated Strengthening
CORRECTIVE PROTOCOL
General Ankle Mobility
1: Roll Bottom of both feet 2 x 2 Min/Leg
2: Roll Out Achilles up to calf 4 Min/Leg
3: Achilles Stretch 4x 45 Seconds/Leg
4: Calf Stretch 4x 45 Seconds/Leg
5: Toe Raise 3x15 Each
6: Foot Circles 3x10 Each
7: Heel Walk 3x10 Steps Each
Step 1-4 / Then 3 Rounds of 10 Towel Scrunches
PLANTAR FASCIITIS​
Be sure to spend extra time on the opposite ankle for steps 2-4. The other ankle compensates for a great deal of extra work, causing the opposite calf to be overactive.
SPRAINED ANKLE
KNEE & HIP FLEXOR
Day 1: Soft Tissue
Day 2: Static Stretching
Day 3: Isolated Strengthening
SPRAINED ANKLE
CORRECTIVE PROTOCOL
General Ankle Mobility
1: Roll Bottom of both feet 2 x 2 Min/Leg
2: Roll Out Achilles up to calf 4 Min/Leg
3: Achilles Stretch 4x 45 Seconds/Leg
4: Calf Stretch 4x 45 Seconds/Leg
5: Toe Raise 3x15 Each
6: Foot Circles 3x10 Each
7: Heel Walk 3x10 Steps Each
Step 1-4 / Then 3 Rounds of 10 Towel Scrunches
PLANTAR FASCIITIS​
Be sure to spend extra time on the opposite ankle for steps 2-4. The other ankle compensates for a great deal of extra work, causing the opposite calf to be overactive.