Seated

• Become more aware of your foot/ ankle :
• Roll the foot over the massage ball
• Slide foot for- back
• If on office chair: keep feet steady and roll with chair
• Active DEfor tib and person

If allowed: weight-bearing when getting up with proper alignment and sit down

Standing

• Calf stretch gastroc/ soleus
• Hamstrings stretch
• Squats in alignment

Proprioception

• Stand with eyes closed
• Tandem stand >>> On one leg >>> eyes open / closed
• Stand on towel/ wobble cushion
• Squat on towel/ w.cushion

Half kneeling

• Plantar flex of the ankle in the front and controlled e-centric return to neutral >>> increased loved when leaning fwd over the front leg >>> increased difficulty in
• Calf raises/ gluts activity

Finish with stretch and self foot massage (massage ball).

Published on: 3rd January 2018

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