Lower Extremity Corrective - Plantar Fascitis, Shin Splints, Foot, Ankle and Hip Issues

By Cary Raffle | MS Exercise Science & Health Promotion | Certified Personal Trainer | Certified Orthopedic Exercise Specialist | trainercary.com | 917-603-3813 Check with your doctor before beginning a new exercise program | Exercises are appropriate for most people, but it is best to meet with a qualified trainer for selection and instruction

1

foam roll - calf

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Intensity:

1. Sit on the ground with your legs straight, with one leg crossed over the other, and a foam roll under the calf of the bottom leg. 2. Lift your butt off the ground, so that your weight is supported...

2

trigger point - arch (ball)

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1. Stand with your shoes off and one foot on a trigger ball (tennis ball, for example). 2. Roll the arch of your foot back and forth over the ball, holding on any sore spots you find. 3. Complete the ...

3

trigger point - medial lateral calf (ball)

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Intensity:

1. Sit on the ground with your legs extended, one crossed over the other, and a trigger ball (tennis ball, for example) under your bottom lower leg calf muscle. 2. Adjust the position of the ball unti...

4

foam roll - tfl

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Intensity:

1. Lie face down on the ground with a foam roll under one hip. Support your weight with your forearms and the foot of the opposite leg. 2. Roll along the front and slightly to the outside of your uppe...

5

foam roll - it band

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Intensity:

1. Lie on your side supporting your weight on your forearm with a foam roll under the outer thigh. 2. Glide your body over the foam roll from your hip to just above the outside of your knee. 3. Spend ...

6

foam roll static hold - adductor

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Intensity:

1. Lie facedown with a foam roll under the inside of one thigh and the other leg out to the side. 2. Find a tender spot along the inside of your thigh from your pelvis to the inside of your knee. 3....

7

foam roll static hold - piriformis

Sets:

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Intensity:

1. Sit on the ground with your butt on a foam roll. 2. Find a tender spot along your glutes to your lower back. 3. Hold this position for the prescribed amount of time. 4. Continue for the full set. ...

8

calf stretch - straight leg

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1. In a modified push-up position with your right foot over your left heel and your weight should be on the ball of your left foot. 2. Pull your left toes up toward your shin while you push your left ...

9

calf stretch - bent knee

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Intensity:

1. In a modified push-up position with your right foot over your left heel and your weight should be on the ball of your left foot. 2. Pull your left toes up toward your shin while you push your left ...

10

calf stretch - bent knee/or/straight leg? (internally rotated)

Sets:

Weight:

Reps:

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Intensity:

1. In a modified push-up position with your right foot over your left heel and your weight should be on the ball of your left foot. 2. Pull your left toes up toward your shin while you push your left ...

11

Heel Drop

Sets: 2

Weight:

Reps: 15

Time:

Distance:

Intensity:

Slowly lower heels ("emphasize the negative")

12

hip abduction - sidelying straight leg

Sets: 2

Weight:

Reps: 15

Time:

Distance:

Intensity:

Place your hand on your gluteus medius (side of buttocks), squeeze that muscle to raise leg. You should only feel this on the side of the butt, not on the side of the leg.

13

Single Leg Hip Lift

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Begginers may start wth two legs planted

14

Machine Leg Press

Sets: 2

Weight:

Reps: 15

Time:

Distance:

Intensity:

*SINGLE LEG* Ideally perform each set one leg at a time Make sure that foot, knee and hip are in a straight line.

15

Seated Leg Curls

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*SINGLE LEG* Ideally perform each set one leg at a time Make sure that foot, knee and hip are in a straight line. Foot should be straight and pointed upright