Sitting and Ankle Rotation
Start simple and take your time. No need to rush. Begin by working on foot mobility while seated. Sit in a chair with your knee at about a 90-degree angle. Place your foot on the ankle board and slowly move your foot inward and outward. Keep the movement controlled and comfortable.
Single-Leg Standing Balance
As you improve, progress to supported standing near a counter, wall, or sturdy chair. Place your foot on the board and start with partial weight. Slowly add more weight as control improves. When you can balance without grabbing, losing control, or wobbling hard, begin moving toward full standing while staying near support.
Foot Mobilization & Activation
Place one foot on the ankle board and stand tall with your feet about shoulder-width apart. Hold a wall or sturdy object for balance if needed. Shift your weight onto the board and keep your heel planted. Slowly move the front and middle of your foot side to side while keeping your knee as still as possible. Focus on controlling the movement with your foot. Continue until the motion feels easier, then try lifting your other foot slightly off the ground to improve balance and foot strength.
Heel Mobilization & Activation
Place one foot on the Ankle Board and stand tall with your feet shoulder-width apart. Hold a wall or sturdy object for balance if needed. Shift your weight onto your heel while keeping the front of your foot planted. Slowly move your heel side to side in a controlled motion. Focus on moving from the back of your foot, not sliding your heel across the board. For more balance practice, lift your other foot slightly off the ground and keep your eyes straight ahead. Continue the movement several times until your heel and lower ankle feel looser.
Inner Foot Mobility
Place one foot on the Ankle Board and gently shift your weight forward. Slowly press the ball of your foot down, then bring your foot back to the center. Repeat until the movement feels easier.
Outer Foot Mobility
Place one foot on the Ankle Board and shift your weight onto it. Slowly lower the outside of your foot toward the ground, then return to the center. Repeat until the movement feels easier.
Toe Mobilization
Place your back foot on the Ankle Board with your big toe stretched straight. Keep your toe in place and slowly lift your heel without moving the toe. Stand with one foot in front of the other, then gently shift your weight forward to stretch.
