KP: Ballet Dancer with PTTD and pain with point and plie

4-24

Ankle Pain Updated Program
Kinesiotape to off load the tendon VIDEO, even if you just do the first strip that wraps around ankle
1 set 10-20 reps of each as a warm up, cool down, try for at least 1-2x/ day but if any hurt don’t do it
A-6A Seated Ankle Dorsiflexion and Plantarflexion VIDEO
- take it easy with the point portion of it, stop short of pain
A-16A Seated Ankle Inversion VIDEO
Post kneeling ankle Mobilization VIDEO
Standing Single Leg Balance Post VIDEO
Heelraise Progression (Progress from top to bottom, stay short of pain)
- Be careful with more challenging aspects further down the list
- Calf Activation Non-Weight Bearing
- Heel Raise Progression at Wall

3-15 Updated Workout Circuits
- Warm Up
  - L-28A Bear to Downward Dog Floor VIDEO
  - Bridge Progression Floor (Pick One)
  - L-10A 1/2 Kneel Anterior Lunge Single Arm Overhead Reach VIDEO
  - L-54A Side Sit with Rotation and Glute Isometric VIDEO
  - On Your Back Stabilization Sequence VIDEO
    - second half of video
- Strength circuits: Do 4 of the circuits 2-3x/week, 10-20 reps or 1-2 min each, 2 sets
  - circuit #1
    - L-28E Basics of Bear with Leg Lift VIDEO
    - Bridge Progression Physio Ball (Pick One)
    - L-61 Sagittal Plane Stability VIDEO Bosu Ball, can combine with L-62 Frontal Plane Stability VIDEO
  - circuit #2
    - L-31A Side Plank with Rotation Progression VIDEO
      - floor and reach through the hole
    - L-65G Frontal Plane Lateral Skater Jumps VIDEO
    - L-55E Standing Lateral Step Single Leg Squat VIDEO
  - circuit#3
  - circuit #4
    - Kneeling on stability ball
    - Wall Heelraise:
      - L-44 Single Leg Concentric/Eccentric VIDEO
    - L-55B Side Step Band Progression VIDEO
    - Band Hip Adduction Progrssion VIDEO
  - circuit #5
    - L-49A1 Goblet/Front Squat VIDEO
      - 15lbs
    - L-28C Bear Hip Extension->Mountain Climber VIDEO
      - end of video 2 towels or paper plates for carpet
    - Band in both hands “W” pull with shoulders VIDEO
      - red
  - circuit #6
  - circuit#7
    - L-50C Reverse Lunge Towel Slide VIDEO
    - Push Ups
    - L-65C1 Step Up Progression with Increase In Speed VIDEO
      - We have been doing from one knee instead of high step, can do either
  - circuit#8
Kinesiotape to off load the tendon VIDEO, even if you just do the first strip that wraps around ankle
1 set 10-20 reps of each as a warm up, cool down, try for at least 1-2x/ day but if any hurt don’t do it
A-6A Seated Ankle Dorsiflexion and Plantarflexion VIDEO
- take it easy with the point porton of it, stop short of pain
A-16A Seated Ankle Inversion VIDEO
A-29A Bear to Downward Dog Floor VIDEO
- If this hurts at all don’t do it