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Foot & Ankle

The foot and ankle is a complex joint with various motions available. Dysfunction in the foot and ankle may present itself in those with plantar fasciitis, achilles tendonitis, peroneal tendinitis, chronic ankle sprains (instability), knee pain, and even low back or hip pain. 

When training the foot and ankle it is essential to not only challenge strength and mobility work through all of its motions (plantar flexion, dorsiflexion, inversion, and eversion), but also training ankle stability in dynamic activities. The ability to control your toes is also essential to healthy feet and a strong base of support.

Foot and ankle muscles are composed of both fast-twitch and slow-twitch muscle fibers so we want to train them in varying rep ranges. The Achilles tendon is also a highly elastic tissue which allows for a "spring-like" mechanism such as in jumping; thus for optimal tendon health, we need to train it with plyometrics long-term. 

Foot & Ankle Warm-Up

Foot & Ankle Strengthening

Plyometrics

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