This exercise promotes strength and flexibility of the foot and ankle to prevent injury when running on uneven terrain. Since it is not weight bearing, it can be performed daily. It can also function as a rehabilitative exercise to overcome an ankle sprain or mild achilles tendonitis.
1. Sit on the floor with legs fully extended in front of the body. A length of tubing, an end in each hand, should extend underneath the foot, wrapping around the ball of the foot. Make sure there is no slack.
2. Extend the foot to full extension
3. At full extension, hold the position for one second before pulling the tubing backward in a smooth motion. The foot will be forced to dorsiflex and return to its initial position.
4. Repeat the push/pull of the exercise, adjusting tension though-out, until fatigue.
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