Step 1. Foot & Ankle Care (Myofascial release).
Myofascial release of the bottom of the foot and arches.
Myofascial release of the Tibialis Posterior (inside of shin).
Myofascial release of Soleus (or deeper calf) and Achilles tendon.
Myofascial release of Peroneals (outside shin).
Myofascial release of Gastrocnemius (upper calf).
Myofascial release of Tibialis Anterior (shin).
Step 2. Foot & Ankle Care (Stretch).
Step 3. Foot & Ankle Care (Strengthen/Integrate).
Exercise for strengthening the small muscles of the foot.
Foot strengthening exercise on jumping and landing.
(Level 1) Short foot exercise to engage proper position of the foot.
Stable base, single leg balance exercise.
(Level 2) Short foot exercise in stance.
(Level 3) Short foot exercise to engage glute and foot together.
Bonus Foot & Ankle Care
Banded mobilization of ankle dorsiflexion.
Bonus Ankle Mobilization