11/06/2026
𝗙𝗼𝗼𝘁 𝗖𝗮𝗿𝗲 𝗥𝗼𝘂𝘁𝗶𝗻𝗲 𝗦𝗲𝗿𝗶𝗲𝘀 – 𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗙𝗼𝘂𝗻𝗱𝗮𝘁𝗶𝗼𝗻𝘀 🦶
As athletes, we often focus on training the big muscle groups, but performance starts from the ground up. Improving foot and ankle function can lead to better movement efficiency, improved force transfer, reduced injury risk, and enhanced athletic performance.
💡 Regular foot care can help reduce the impact of tight muscles, stiff ligaments, and restricted ankle mobility, while improving overall foot function. This is especially important for athletes dealing with issues such as plantar fasciitis, previous ligament injuries, ankle stiffness, or those constantly wearing narrow boots and shoes during their sporting season, which can limit the foot's natural movement and strength.
🔑 Focus Areas:
• Improve ankle mobility and range of motion.
• Reduce stiffness through the foot and lower leg.
• Strengthen the muscles that support the arch and ankle.
• Improve balance, stability, and proprioception.
• Enhance force absorption and force production.
📋 Exercises Featured:
• PVC Pipe & Lacrosse Ball Release – Helps reduce stiffness through the plantar fascia, calves, and surrounding soft tissues while improving foot awareness.
• 1KB Ankle Dorsiflexion Mobilisation – Improves ankle range of motion, allowing athletes to achieve better squat depth, landing positions, and acceleration mechanics.
• Heel-Toe Walks (Dorsi Fx, Plantar Fx, Inversion + Eversion Focus) - These variations strengthen the muscles surrounding the ankle while improving control through multiple movement planes.
• Single-Leg Slackboard Balance – Increases stability demands, challenging the foot, ankle, and hip to work together to maintain balance and proprioception.
• Squat Hold on PVC Pipes – Encourages greater stability demands through the feet, ankles, and hips to maintain balance
👉 This routine can be used as part of a warm-up, recovery session, or alongside your regular training
