Anterior Ankle Impingement
Weeks 1-2
STEP 1 STEP 2
Seated Ankle Pumps
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright with one leg straight forward.
Movement
Slowly pump your ankle, bending your foot up toward your body, then pointing your toes away
from your body, and repeat.
Tip
Make sure to move your foot in a straight line and try to keep the rest of your leg relaxed.
STEP 1
Seated Calf Towel Stretch
REPS: 10 | SETS: 1 | HOLD: 20 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting tall on the floor with your leg straight in front of you, holding a towel that is looped
around the bottom of your foot.
Movement
Gently pull the towel towards your body until you feel a stretch in the back of your calf. Hold this
position.
Tip
Be sure to keep your leg straight and do not let your knee bend.
STEP 1 STEP 2
Seated Toe Towel Scrunches
REPS: 10 | SETS: 1 | HOLD: 1 MINUTE | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright with one foot resting on a flat towel.
Movement
Spread out your toes, then scrunch the towel with your toes, and repeat.
Tip
Make sure to keep the rest of your foot in contact with the ground during the exercise.
STEP 1 STEP 2
Long Sitting Ankle Plantar Flexion with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright on the floor with your legs straight and a resistance band secured around
one foot. The band should be looped around the bottom of your foot with the end held in your
hand.
Movement
Bend your foot away from your body, creating further tension in the band.
Tip
Make sure to keep your toes relaxed and maintain good sitting posture.
STEP 1 STEP 2
Long Sitting Ankle Eversion with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright on the ground with one knee bent and the other leg straight with a resistance
band looped around the ball of your foot. The band should be anchored near the floor on the side
opposite your straight leg.
Movement
Pull your foot outward against the resistance, rotating your ankle, then slowly return to the starting
position and repeat.
Tip
Make sure to only rotate your ankle and keep the rest of your leg straight during the exercise.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.
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STEP 1 STEP 2
Long Sitting Ankle Inversion with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright on the floor with your legs crossed and a resistance band secured around
one foot. The resistance band should be looped around the bottom of your other foot with the end
held in your hand.
Movement
Move the foot with the resistance band away from the other foot by rotating your ankle inward,
then slowly return to the starting position and repeat.
Tip
Make sure to avoid any hip movement.
STEP 1 STEP 2
Long Sitting Ankle Dorsiflexion with Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright on the floor with your legs straight and a resistance band secured around
one foot. You should be facing the anchor point.
Movement
Pull the top of your foot toward your body, creating further tension in the band.
Tip
Weeks 3-4 Make sure to keep your toes relaxed and maintain good sitting posture.
STEP 1 STEP 2
Half Kneel Ankle Dorsiflexion Self-Mobilization
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a crouched position with the top of one foot flat on the floor and your other leg supporting
your body.
Movement
Slowly shift your weight forward over your knee until you feel a gentle stretch in your foot.
Tip
Make sure to keep your back straight during the exercise and maintain your balance.
STEP 1 STEP 2
Gastroc Stretch on Wall
REPS: 3 | SETS: 1 | HOLD: 20 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position in front of a wall.
Movement
Place your hands on the wall and extend one leg straight backward, bending your front leg, until
you feel a stretch in the calf of your back leg and hold.
Tip
Make sure to keep your heels on the ground and back knee straight during the stretch.
STEP 1 STEP 2
Standing Heel Raise with Support
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding onto a stable surface in front of you for support.
Movement
Slowly raise the your heels off the ground as far as you can, then lower them back to the floor and
repeat.
Tip
Make sure to keep the balls of your feet on the ground and maintain your balance during the
exercise.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.
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STEP 1
Single Leg Stance
REPS: 13 | SETS: 1 | HOLD: 30 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your feet together and arms resting at your sides.
Movement
Lift one foot off the floor, balancing on your other leg. Maintain your balance in this position.
Tip
Try not to move your arms away from your body or let your weight shift from side to side.
STEP 1 STEP 2
Calf Mobilization with Small Ball
REPS: 3 | SETS: 1 | HOLD: 30 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting in an upright position on the floor with one knee bent and your other leg straight,
resting with a tennis ball under your calf.
Movement
Lift your body off the ground and slowly roll your calf over the tennis ball.
Tip
Weeks 5-6 Make sure to apply just enough pressure to feel a stretch but no pain.
STEP 1 STEP 2 STEP 3
Standard Lunge
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with your hands resting on your hips and your feet shoulder width apart.
Movement
Keeping your trunk upright, step forward and lower your body toward the ground into a lunge
position, then carefully return to the starting position. Repeat with the other leg.
Tip
Make sure to keep your trunk steady. Do not let your front knee collapse inward or move forward
past your toes as you lunge.
STEP 1 STEP 2
Forward T
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your hands resting at your waist.
Movement
Balancing on one leg, bend at your hips and slowly tilt your body forward while extending the
other leg backward, then return to the starting position and repeat.
Tip
Make sure to keep your back straight, and don't let your knee collapse inward during the exercise.
STEP 1 STEP 2 STEP 3
Lower Quarter Reach Combination
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position in the middle of a Y shape on the floor.
Movement
Balance on one leg and reach your other leg along each of the three lines, going around the Y in
a clockwise direction.
Tip
Make sure to maintain your balance during the exercise.
STEP 1 STEP 2 STEP 3
Single Leg Balance with Ball Toss
REPS: 5 | SETS: 1 | HOLD: 20 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin standing on one leg, holding a small ball, with your parent or caregiver across from you.
STEP 4 Movement
Toss the ball back and forth while keeping your balance.
Tip
Make sure to stand tall and control your balance during the exercise.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.
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Weeks 7-8
STEP 1 STEP 2
Single-Leg Quarter Squat
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position. Lift one foot off the ground.
Movement
Bend slightly at your knee and hip into a mini squat position, then straighten your leg and repeat.
Tip
Make sure to keep your back straight during the exercise and maintain your balance. Your knee
should not move forward past your toes.
STEP 1 STEP 2
Lateral Single Leg Lunge Jumps
REPS: 10 | SETS: 3 | HOLD: 5 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position.
Movement
Alternate taking small hops from one foot to the other, then continue increasing the distance of
each hop until they are jumps, landing on each leg in a lunge position.
Tip
Make sure to keep your weight in your heels, focus on making your landings as soft as possible,
and maintain control during the exercise. Do not let your knee move forward past your toe as you
land.
STEP 1 STEP 2 STEP 3
Lateral Lunge
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your feet shoulder width apart and arms resting at your
side.
Movement
Step to the side with one leg, lowering your body into a lunge position, then carefully return to the
starting position.
Tip
Make sure not to let your knees collapse inward during the exercise.
STEP 1 STEP 2
Single Leg Jumps Side to Side
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with a vertical line directly to your side, standing on one foot.
Movement
Jump over to the other side of the line, landing on the same foot, pause, then jump back and
repeat.
Tip
Make sure not to let your knee collapse inward as you land from each jump, and keep your foot
facing forward.
STEP 1 STEP 2
Single Leg Jumps Forward and Backward
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position, balancing on one foot, with a line on the ground in front of
you.
Movement
Jump forward across the line with the same foot, then jump back and repeat.
Tip
Make sure not to let your knee collapse inward as you land from each jump, and keep your foot
facing forward.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.
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