- Phase 3 will incorporate a new strength progression into your every day circuits
- Continue to do your best to minimize excessive stress on the lateral aspect of your ankle
- This is especially the case of you are currently competing regularly in athletics
- I am going to give you a new circuit to include on your every other day strength sequence
- make sure you avoid circuit 2 and 3 prior to competition or practice as I do not want you to fatigue prior to competition
- Otherwise do circuit 1 one day and circuit 2 & 3 the next day sticking with the reps listed below each exercise
- If you are feeling good, you may do a second set of each circuit, doing half as many reps the second time through
- Much of the new sequence with continue to focus on hip strength and trunk control which is typically a likely contributing to putting excessive pressure on the lateral aspect of the foot
- If any of these movements reproduce discomfort in the lateral foot, stop well short of the pain or hold off on that movement and email me so we can adjust as needed
- Rock Tape Insertional Peroneus Brevis Tendonitis
- Circuit #1
- A-16A Seated Ankle Inversion VIDEO
- Lightly mobilizes ankle into inversion and may lightly pull on lateral ankle, keep it light and do not hold position
- 10-20 reps
- A-40A Tibialis Posterior Seated Sweep VIDEO
- Should feel tension/activation medial ankle
- 10-20reps slow
- Should feel tension/activation medial ankle
- A-49A Side Lying Leg Raise Progression to a Stretch VIDEO
- 10-20reps slow
- A-46 Lunge Knee Position Intro with Progression to Pre Single Leg Stance VIDEO
- hold 5 sec, 10-20 reps slow and short of pain
- Repeat 2 sets and ice after as needed 2x/day
- A-16A Seated Ankle Inversion VIDEO
- Circuit #2
- H-36 Double Leg Bridge Phase 3 VIDEO
- 10-20reps slow
- H-46A Squat with Forward Reach Band Around Knees VIDEO
- 10-20 reps slow
- keep weight on the heels
- H-48B Side Step Band Progression VIDEO
- 10-20 reps
- H-27B Basics of Bear with Leg Lift VIDEO
- gradually ramp up hold time
- start without leg lift
- hold 10sec, 5 sec rest, hold 15sec, 5 sec rest….keep ramping up by 5 sec until you are fatigue
- Once able to get to 30sec hold
- Progress to leg lifts in a similar fashion
- 5sec lift each side, 5 sec rest, 10sec lift each side, 5 sec rest….keep increasing by 5 sec until you fatigue
- start without leg lift
- gradually ramp up hold time
- H-36 Double Leg Bridge Phase 3 VIDEO
- Circuit #3
- H-48D Standing Adductor Slide VIDEO
- 10-20 reps
- This will help to engage medial thigh and calf to reduce lateral ankle strain
- Step Hip Extension with Push Off Progression
- A-43A Step Knee Flexion Intro VIDEO
- 10-20 reps
- A-43A Step Knee Flexion Intro VIDEO
- A-47I Single Leg Deadlift VIDEO
- 10-20 reps
- Grdaually add weight to the hand opposite the leg you are standing on
- H-48D Standing Adductor Slide VIDEO
