MOBILITY
Every 3 days we will address a different joint, and work on maximizing its range of motion and efficiency.
Day 1
Soft tissue
Day 2
Static stretching
Day 3
Isolated Strengthening &
CW corrective recommendation
*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.
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.