Foot and Ankle rehab

Tibialis Posterior

The deep calf muscle that attaches onto the inside of the inner foot arch and is important for controlling pronation of your foot. Heel raised on support so that your ankle is in 30° of Plantar Flexion (toes pointing downwards). Stabilise your knee with your hand and rotate lower leg inwards and flatten your inner foot arch to the floor against the resistance of the band.

3 sets of 10 repetitions

Tibialis Anterior

The muscle at the front, on the outside of your shin, which helps in stabilising your foot and ankle. Slowly flex your hip upwards at the same time as dorsiflexing your ankle (pulling your feet upwards) against the resistance of the theraband loop. Pause at the highest position and then slowly lower your leg down to the starting position.

3 sets of 10 repetitions

Peroneus Longus

The muscle on the outside of your lower leg that is important for foot and ankle stability and especially of the stability of the big toe. Stabilise your knee with the opposite hand. Theraband held at 45°, slowly turn your lower leg inwards and flatten your big toe to the floor against the resistance of the band. Then slowly rotate your lower leg back outwards back to the starting position controlling the movement all the way.

3 sets of 10 repetitions

Peroneus Longus and Brevis

The muscles on the outside of your lower leg and ankle are important for foot and ankle stability. Stabilise your knees with your hands. Slowly rotate both lower legs outwards, keeping your heels on the floor, lifting the front of your feet up and outwards, placing your feet down, flattening your big toe to the floor, against the resistance of the Theraband loop. Then slowly lifting the front of your feet up and rotating your lower legs back in to the starting position, finishing with your big toes again pressing down into the floor.

3 sets of 10 repetitions