Ankle/Foot

Function: The ANKLE and FEET bear a lot of stress with repetitive movements and varying loads during daily activities. Activities, such as walking on uneven surfaces, climbing stairs, and running, produce great stresses about the distal lower extremities. The ankle and foot are comprised of several bones that give stability and flexibility necessary for standing and load-bearing activities. The uppermost bone in the foot, the talus, meets the bones of the lower leg, the tibia and fibula. The protrusions from these bones at their most distal and outer portions form the area that is easy to palpate and identify as the ankle. The middle or inner portion where these bones join creates a structure that is known as the ankle mortise. The talus sits under the “roof ” of these two bones. The articular cartilage that lies on the end of these bones is smooth and helps to foster movement within the joint. Here, the ankle
moves up and down.

Ankle:

Heel (calf) raises: draw heels off the
floor to raise legs upward. Slowly lower.
Repeat 15 times.
Toe raises: lift toes off the floor up toward
the ceiling while maintaining contact of
the heels with the ground. Slowly lower.
Repeat 15 times. **Maintain hands in
contact with support surface for safety
purposes.
Runner’s (calf) stretch: maintain
contact of the foot on the surface of the
ground and with the leg extended. The
opposite knee should bend forward
until a moderate stretch is felt on the
Anterior Shin stretch: While seated
and with knee bent, rest the top of the
toes/foot on the ground. Increase knee
bend until a moderate stretch is felt
along the front of the lower leg. Hold
for 30 seconds.

Foot:

Toe abduction: Draw toes apart. Slowly
relax. Repeat 15 times.
Toe flexion: Draw toes downward.
Slowly release. Repeat 15 times.
Toe extension: draw toes upward.
Slowly relax. Repeat 15 times.