350
Exercise name
(Resistance)Description
(Technique cues) Progression
Muscle groups: Foot everters and inverters
Muscles emphasized: Peroneals and tibialis anterior/A-F proprioception
Joint movements: Foot eversion and inversion with A-F dorsiflexion
L. Side-to-side
(Half foam roller)Stand with body weight on one foot
placed on the flat side of a half
foam roller while the other leg is
slightly bent with the foot touching
the ankle of the support leg. Slowly
shift the body weight outward
and then quickly evert the foot to
return to center. Next, slowly shift
the body weight inward and then
quickly invert the foot to return to
center. Place the fingertips on a
wall or barre to aid with balance if
needed.
(Focus on making the adjustments
from the ankle and foot rather than
the hip.)
Variation 1: Perform repetitively in
the same direction (e.g., rolling
out to center eight times and then
rolling in to center eight times).
Variation 2: Perform turned out.
Variation 3: Perform on an ankle
disk or balance board.- Use a slightly larger range of
motion but in a safe territory so
that an ankle sprain is avoided. - Perform with hands clasped
behind the head. - Perform with eyes closed.
- Perform on demi-pointe with very
small movements, positioned
so that the hand can be used to
aid with balance when needed.
Muscle groups: A-F plantar flexors and dorsiflexors, and foot everters and inverters
Muscles emphasized: Foot everters and inverters/A-F proprioception
Joint movements: A-F plantar flexion, foot eversion, A-F dorsiflexion, and foot inversion combined to produce a circular motion
M. Ankle disk circles
(Ankle disk)Stand with your weight on one foot
and the foot positioned toward
the center of the disk. Slowly
shift your body weight, and use
your feet so that you make a
counterclockwise circle with the
edge of the disk, contacting the
ground sequentially. Place the
fingertips on a wall or barre to aid
with balance if needed. After six
times, reverse the direction of the
circle (clockwise).
(Work to make the circle as
smooth and symmetrical as
possible, and emphasize using the
ankle-foot muscles.)- Perform with minimal or no use
of the hand for balance. - Use a disk with a larger half
sphere attached to the bottom.
TABLE 6.6 Selected Strength Exercises for the Ankle-Foot (continued)