Knee and ankle rehabilitation

Glute Foam Roller Mobilization

Sitting on the foam roller with your body biased right, place your right glute on the foam roller. Controlling the amount of weight you put through the foam roller using your left leg and hands on the ground, roll back and forth. Concentrate on areas that are tight. For an added stretch, place your right ankle on your left knee and pull your right knee toward your left shoulder. Roll each side for 1 to 2 minutes

Quad Foam Roller Mobilization

Lay with your right quad on the foam roller and your left leg flexed all the way up. Control the amount of weight you put through the foam roller with your left leg and hands on the ground, roll back and forth on the inside and outside of the thigh. Concentrate on the areas that are tight. For an added stretch, while the roller is on a tight area, alternate between flexing and extending the knee. Roll each side for 1 to 2 minutes.

Hamstring Foam Roller Mobilization

Sit on the foam roller on your right hamstring, keep your right leg straight, keep your left knee bent and foot flat on the ground. You can control the amount of weight you put through the foam roller with your left foot and your hands on the ground. Roll the whole length of the hamstring for 1 to 2 minutes on each side.

Calf Foam Roller Mobilization

Sit on the foam roller on your right calf, keep your right leg straight, keep your left knee bent and foot flat on the ground. You can control the amount of weight you put through the foam roller with your left foot and your hands on the ground. Roll the whole length of calf for 1 to 2 minutes on each side. For an added stretch, when you have the foam roller on a tight spot, flex your foot back and forth.

Glute Stretch

Scoot to the front of your chair, bring your right ankle up onto your left knee. From here bend forward while pressing downward on your right knee. The stretch should be felt in the back of the right hip. Hold for 20 seconds 3 times on each side.

Quad Stretch

While standing nice and tall, grab your right foot and bring your right heel up to your butt, from here squeeze your butt muscles together as tightly as you can. The stretch should be felt in the front of the right thigh. Hold for 20 seconds 3 times on each side

Hamstring Stretch

While sitting on the ground, bend your left leg in so it rests on your inner thigh, straighten your right leg out, and bend as far forward as you can comfortably. The stretch should be felt on the back side of your thigh, hold for 20 seconds 3 times on each side

Calf Stretch

Place your foot up against the wall while keeping your heel on the ground and your leg locked out straight. From here slowly bring your upper body closer to the wall and you should begin to feel a stretch in the back of your lower leg. Hold for 30 seconds and perform 3 times on each side