Ankle & Foot Exercises
The ankle CAR's (Concentric Articular Rotation) is a great exercise to improve joint range of motion. To perform correctly, every muscle in the lower leg and foot must be active. Perform 10 circles in each direction, with as much muscle tension as possible, as slow as you can.
Ankle CAR's for Ankle Mobility and Pain - Cottonwood Heights UT Sports Chiropractor
Balance and Proprioception are vital to ankle stability and injury prevention. If you are coming back from an ankle sprain, or are prone to rolling your ankle, start with 30 sec on each side, working up to unbalanced surfaces, and then movement. Thank you for visiting our YouTube channel.
Balance Drills for Ankle Pain Relief - Cottonwood Heights UT Sports Chiropractor
Foam Rolling is a highly effective way to decrease muscle tension and improve circulation to speed healing after an acute ankle sprain. Thank you for visiting our YouTube channel. Our channel is specifically designed for those who want to feel better faster and push towards their health and fitness goals.
Foot & Ankle Rolling for Ankle Pain - Cottonwood Heights UT Sports Chiropractor
Restricted dorsiflexion can cause huge biomechanical issues up the chain if not addressed. Begin in a standard lunge position with your toes just far enough from the wall where the knee will not touch and the heel stays on the ground. Work into a deep lunge feeling the tension over the posterior leg and anterior mortise joint.
Dorsiflexion Exercise for Ankle Pain - Cottonwood Heights UT Sports Chiropractor
Overpressure mobility drills can help you achieve pre-injury range of motion after an ankle injury. Work through our basic ankle mobility work FIRST, then work on proprioception, once you are 3-4 weeks removed from an acute ankle sprain, begin easing into overpressure movements. Thank you for visiting our YouTube channel.
Ankle Over-pressure Drills for Ankle Pain - Cottonwood Heights UT Sports Chiropractor