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Foot and ankle stretch Place the toes of one foot up against the base of a wall or half foam roller ( photo 1 ). Gently bend the ankle forward and rotate it toward the midline of the body . Make sure the outside of the foot , ball of the foot or heel do not come off the ground during the movement . Return to the start position . Perform 8 to 10 repetitions each side . Heel to toe rocking Once foot and ankle mobility has been improved with the controlled stretch detailed above , introduce dynamic activities that rotate , and strengthen , the foot and ankle .
Stand in a staggered stance with the right foot back and hands placed on a wall in front of you for balance . Keep both feet pointing forward as you transfer your weight forward into the left leg , while raising the right heel up and rolling / rotating the right ankle out ( photo 2 ). Keep the toes of the right foot in contact with the ground throughout the movement . Lower the right heel back to the ground as you let the right ankle roll inward and the foot flatten . Repeat exercise , rotating the ankle ‘ up and out ’ and ‘ down and in ’, slowly increasing your speed . Perform 10 – 15 repetitions each side .
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Hip exercises
The major muscles that control rotation of the hip are inherently linked to the torso , as they all come together on the pelvis ( i . e . gluteus maximus , hip-flexors , hamstrings , adductors , obliques and latissimus dorsi ). Therefore , exercises designed to improve movement and strengthen muscles of the hips should be addressed in conjunction with movements of the torso . Use a foam roller to massage the major muscles of the hips and trunk prior to progressing to the stretching techniques outlined below . Glute stretch ( with rotation )
Sit on the floor with one leg straight . Bend the other leg and cross it over the straight leg and place it on the floor at knee height ( photo 3 ). Pull the bent knee towards your chest as you rotate over the bent leg to stretch the glutes and muscles that wrap around the torso . Hold for approximately 30 seconds on each side .
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Hip-flexor stretch ( with rotation ) Kneel on one knee with left foot forward . Tilt pelvis under and align your pelvis from left to right . Rotate your torso over your left leg ( photo 4 ). Do not let the pelvis move as you rotate . Hold stretched position for 2-3 seconds . Return to start and repeat . Perform a total of 6-8 repetitions on each side . Hamstring stretch ( with rotation ) Place your right leg up on a bench or chair . Keep leg straight and both feet aligned facing forward . Align your pelvis left to right and keep your hips ‘ stacked ’ evenly over your legs and feet . Rotate your torso over your right leg without bending your spine to the side ( photo 5 ). Hold stretched position for 2-3 seconds . Return to start and repeat . Perform a total of 6-8 repetitions on each leg . Adductor stretch ( with rotation ) Stand with feet about two feet apart . Gently bend your right knee as you transfer your weight into your right leg and rotate your torso over your right hip ( photo 6 , over page ). Keep the left leg and foot straight and in contact with the ground . Hold
NETWORK SUMMER 2020 | 49