Knee and Ankle Health and Mobility

1. Begin by standing up straight.
2. Lift your right leg up and place it on a chair or box, keeping your knee slightly knee bent.
3. Gently lean forwards from your hips, keeping your back straight and with your leg on the chair. box wait until you feel a stretch in your hamstring.
4. Once you feel a good stretch, engage your hamstring by pushing your heel down into the box/chair. Hold this isometric contraction for 10-15 seconds. This is the PAILs component.
5. After holding the contraction, relax and try to lean forward and get a little closer to your leg. Hold this stretch for 10-15 seconds. This is the RAILs component.
6. Repeat steps 5 and 6 several times, gradually trying to increase the range of motion in your hamstring with each repetition.
7. Repeat the stretch on your left leg.

Hip Flexor Stretch and Knee Flexor Activation (a)

1. Begin by standing with your feet hip-width apart and your core engaged.
2. Bend your right knee and bring your heel towards your buttocks.
3. Reach back with your right hand and grab onto your right ankle.
4. Using your hand, gently pull your ankle closer to your buttocks to increase the stretch in your quadriceps.
5. Once you feel a good stretch, engage your quadriceps by pushing your foot back into your hand. Hold this isometric contraction for 10-15 seconds. This is the PAILs component.
6. After holding the contraction, relax your quadriceps and try to bring your heel closer to your buttocks again. Hold this stretch for another 10-15 seconds. This is the RAILs component.
7. Repeat steps 5 and 6 several times, gradually trying to increase the range of motion in your quadriceps with each repetition.
8. Repeat the stretch on your left leg.

Hip Flexor Stretch and Knee Flexor Activation (b)

Soleus Stretch (a)

1. Begin by standing facing a wall with your feet about hip-width apart and your hands on the wall for support.
2. Step your right foot back about 1-2 feet and bend your right knee.
3. Keep your left knee straight and your left heel flat on the ground.
4. Lean forward into the wall until you feel a stretch in your left calf.
5. Once you feel a good stretch, engage your left soleus by pushing down into the ground with your left heel. Hold this isometric contraction for 10-15 seconds. This is the PAILs component.
6. After holding the contraction, relax and try to sink a little deeper into the stretch. Hold this stretch for 10-15 seconds. This is the RAILs component.
7. Repeat steps 5 and 6 several times, gradually trying to increase the range of motion in your left soleus with each repetition.
8. Repeat the stretch on your right leg.

Soleus Stretch (b)

1. Begin by standing facing a wall with your feet about hip-width apart and your hands on the wall for support.
2. Step your right foot back about 1-2 feet and bend your right knee.
3. Keep your left knee straight and your left heel flat on the ground.
4. Lean forward into the wall until you feel a stretch in your left calf.
5. Once you feel a good stretch, engage your left soleus by pushing down into the ground with your left heel. Hold this isometric contraction for 10-15 seconds. This is the PAILs component.
6. After holding the contraction, relax and try to sink a little deeper into the stretch. Hold this stretch for 10-15 seconds. This is the RAILs component.
7. Repeat steps 5 and 6 several times, gradually trying to increase the range of motion in your left soleus with each repetition.
8. Repeat the stretch on your right leg.

Ankle Eversion and Inversion Training

Ankle Eversion Training:

1. Sit on a bench or chair with your feet flat on the ground.
2. Place a resistance band around the outside of your right foot and hold the ends of the band with your hands.
3. Turn your right foot outwards, away from your body, to create tension in the band.
4. Hold this position and push your right foot outwards into the band as hard as you can for 10-15 seconds. This is the PAILs component.
5. After holding the contraction, relax and try to turn your right foot outwards a little further. Hold this position for 10-15 seconds. This is the RAILs component.
6. Repeat steps 4 and 5 several times, gradually trying to increase the range of motion in your right ankle with each repetition.
7. Repeat the exercise on your left ankle.

Ankle Inversion Training:



1. Sit on a bench or chair with your feet flat on the ground.
2. Place a resistance band around the inside of your right foot and hold the ends of the band with your hands.
3. Turn your right foot inwards, towards your body, to create tension in the band.
4. Hold this position and push your right foot inwards into the band as hard as you can for 10-15 seconds. This is the PAILs component.
5. After holding the contraction, relax and try to turn your right foot inwards a little further. Hold this position for 10-15 seconds. This is the RAILs component.
6. Repeat steps 4 and 5 several times, gradually trying to increase the range of motion in your right ankle with each repetition.
7. Repeat the exercise on your left ankle.