Foot Training Protocols

Below are some essential ankle and foot strengthening/mobility exercises. Keep in mind
that in the early phases, we do have a lot of these concepts incorporated into the
program already, so more work may not be necessary. However, in later phases it can
be beneficial to add these exercises to continue to build strength and mobility in the
ankles and feet.

• 3 Options for Posterior Tibialis: https://youtu.be/fE5NTqimaEE

• Mini Band Pronation/Supination: https://youtu.be/6XEOZiwInPI

• Ball of Foot Mini Band Overhead Lateral Slide: https://youtu.be/pAmnQHNytvI

• Mini Band Around the World: https://youtu.be/XkATnB4vFgk

• Soleus Calf Raise + Ankle Mobility: https://youtu.be/7WnhqxJnXRI

• Multi Direction Band Ankle Strengthening: https://youtu.be/S_OiOJWaLZ4

• One Leg Quarter Squat Calf Raise (slow): https://youtu.be/SOkTMURCwWE

• Ball of Foot One Leg Turns: https://youtu.be/tbG4bVKra7E

• Wide Foot/Short Foot: https://www.youtube.com/watch?v=zl5if5P5mXo

• Foot Proprioception: https://www.youtube.com/watch?v=V8tjyEynm6M

• Barefoot Training Protocol: https://youtu.be/buybxT2aH30

• Ankle Mobility Assessment: https://www.youtube.com/watch?v=9OCsXSnS-Vo

• Toe Range of Motion: https://www.youtube.com/watch?v=glQL18Ka8Os

• Ankle Toe Crawls: https://youtu.be/u0EyuZndvkY

• Four Way Ankle Walks: https://youtu.be/Evt480AzV9g

• Overcoming Ankle Isometrics: https://youtu.be/SXxAK-Rv56A