STRENGTHENING

ANKLE PLANTAR FLEXORS

WARM UP (INCREASE LOCAL METABOLISM)

• Biking (Very little resistance ~ 90 RPM), swimming, walking…
• 10 minutes or more (until you start sweating) • No pain

STRENGTHENING (DEPENDING ON LEVEL)

❑ ISOMETRIC ❑ ISOTONIC ❑ FUNCTIONNAL
(NO MOVEMENT) (WITH MOVEMENT) (SPORT RELATED MOVEMENT)

• Standing, knee slightly bent, ankle 90° • Foot on the floor or on a step • Rhythmic jump (3/second)
• Add a weight to lift a charge upon the shoulders • Slowly lift et drop the heel • Knees slightly bent
PROGRESSION PROGRESSION PROGRESSION
(DEPENDING ON SYMPTOMS AND CAPACITY) (DEPENDING ON SYMPTOMS AND CAPACITY) (DEPENDING ON SYMPTOMS AND CAPACITY)

❑ Increase length ❑ Increase range of motion ❑ On both legs

( _ seconds) (descend lower than horizontal) ❑ On one leg
❑ Increase resistance ❑ Vary knee position ❑ With a charge
( _ % max strength) (extended, flexed 15°, flexed 30°) (free weight)
❑ Increase charge
(backpack or free weight)
❑ Increase speed
(break right before the end of movement)

GOAL GOAL GOAL

_ series of _ seconds _ series of _ to _ _ series of _

_ x/day répétitions, _ x/day _ x/day

PAIN PAIN PAIN

❑ Not allowed ❑ Not allowed ❑ Not allowed
❑ Allowed during exercise at level _ /10 ❑ Allowed during exercise at level _ /10 ❑ Allowed during exercise at level _ /10
❑ Reduced during activities post exercise ❑ Allowed after the exercise (back to N after: _ ) ❑ Allowed after the exercise (back to N after: _ )

STRETCHING (DEPENDING ON STIFFNESS) : ❑ 1 x 30 s ❑ 2 x 30 s ❑ 3 x 30 s

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