AS | Dorsiflexion (Banded AP Glide)

AS | Dorsiflexion (Banded AP Glide)

AS | Dorsiflexion (Banded AP Glide)

EXERCISE USE

To help increase dorsiflexion ankle ROM using a powerband to assist the AP glide of the talus. Useful for stiff ankles after an ankle sprain or surgery where there is loss of dorsiflexion ROM and capsular impingement.

Recommended Equipment

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Power Band - Green (Heavy)

Power Band - Green (Heavy)

INSTRUCTIONS Have the powerband anchored well below the height of a box, bench ot table. places the band around the TALUS (not the tibia) and have the affected footup on the bench. Make sure there is a decent drag / stretch on the band to create the glide effect. Slowly push you knee forward keeping your ankle on the bend so you move the foot into dorsiflexion
SPECIAL NOTES Stop before any pinching pain at the front or back of the ankle. Try to repeat 3 sets x 20-30 reps

Progression Levels

Session 1:

1

AS | Dorsiflexion ROM (Bench)

AS | Dorsiflexion ROM (Bench)

2

AS | Dorsiflexion (Banded AP Glide)

AS | Dorsiflexion (Banded AP Glide)

3

AS | Soleus / Dorsiflexion (wall)

AS | Soleus / Dorsiflexion (wall)

Education Videos for this Exercise

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