- Phase 2
- This phase we will once again attempt to progress slowly and incorporate activation of other muscular areas that are typically weak
- I will once again give you one movement at a time to add to your program in addition to what we have done thus far
- Movement 1:
- 28.1) Seated Ankle Dorsiflexion and Plantarflexion VIDEO
- Gentle self ankle mobilization
- If there is any pain, stop short of it
- This can be done lightly and frequently throughout the day
- At the end of the video I discuss an easier option of light motion in a controlled range
- If there is any increase in soreness ice after
- I want you to try and do this slowly 5-15x 3x/day
- Start with the description at the end of the video where you slide your foot without pumping up and down
- Movement 2:
- 120.3) Strap Gastroc Stretch and Isometrics VIDEO
- Focus the first time or just doing the light self stretch for the first day
- If that feels fine, progress to holding the static stretch for 3-5 sec 5-15x (Day 2)
- If that feels fine, try the isometric in addition to the the stretch above (Day 3)
- This can also be done multiple times per day (3x/day)
- Contact me on Day 4 which should be (2-19-18)
- Movement 3:
- 45.1) Self Ankle Inversion with Self Arch Mobilization VIDEO
- Self ankle mobilization to continue to help reduce some of the stiffness around your ankle and other aspects of the foot
- If this position is awkward for you to get into, let me know and I will give you an alternate
- Try to move you foot lightly in and out of the movements described and well short of pain
- i have many patients that like to do this one throughout the day and they report it helps with stiffness
- Try for 5-10 of each position
- Do this for 2 days and touch base with me on 2-22 or 2-23
- Movement 4:
- 109) Band Around Knees Progression VIDEO
- Initiation of some pressure through the foot but less then what is required with standing
- Try for 5-15 reps slow 1-2x per day
- Get a hold of me by Wednesday and let me know how things are going
