Gaining Control on Your Bananas!

This technique teaches acceleration and deceleration control of the foot and ankle. The theraband is used to increase the proprioception of the foot and offer feedback. Always perform barefoot.

Setup:

• Place theraband around the foot so that the T band echoes the pathway of the achilles tendon and plantar fascia
• Place foam roller or coffee can under the knee
• Knee remains extended for the whole exercise

Plantarflexion and Dorsiflexion of the Whole Foot

1. Step 1: Quick plantar flexion (1 count), slow dorsiflexion (4-6 counts) – SEE VIDEO
2. Step 2: Retrograde. Quick dorsi flexion (1 count), slow plantarflexion (4-6 counts) – SEE VIDEO
3. Complete 8-16 repetitions

Plantar flexion

Plantarflexion and Dorsiflexion of just the Toes

1. Repeat the choreography above while maintaining plantar flexion of the ankle
2. SEE VIDEO FOR STEP 1
3. SEE VIDEO FOR STEP 2

Dorsi flexion