Originally Posted by jorrdanfan23
anyone familiar with the theraband?? im not sure exactly how you tie the knot so i can do the exercises..
Easy. 4 directions you need to work on that focus on just the ankle actions ---> Inversion (INV - turn in), Eversion (EV - turn out), Dorsiflexion (DF - point your toes), Plantarflexion (PF - point your toes). 90 degrees is neutral position.
ASSUME RIGHT ANKLE - for left ankle do opposite directions for pole position (left and right of leg). I am also assuming your ankle is better and is ready to strengthen. Keep icing as well, it won't make it worse if it doesn't need icing, but it will help if it does need icing. Ice is always your safest bet until you see a health care professional.
How to tie it (INV, EV, DF)
1. Find a stable pole such as a table leg, lamp post, some pipe in your basement, etc.
2. Wrap the theraband (TB) around your forefoot (below the "knuckles" around your arch area or somewhere comfortable). Wrap it around so that it completely circles your foot. You should have two loose ends.
3. Tie the loose ends around the stable pole. Doesn't matter how you tie it as long as its stable and won't come loose. What I do is cross the ends over each other, cross one underneath, cross the ends again and then cross underneath again and pull to secure.
4. DF - position yourself sitting on the floor with your leg straight so that the pole is DIRECTLY in front of your foot. Start with your ankle at 90 degrees or slightly pointed and then pull the theraband by pointing your toes towards you. You should feel the tension of the TB trying to pull your foot away from you (opposite direction). You should also feel the muscle (Tibialis anterior) on the front part of your lower leg contract.
5. INV - assuming the right ankle - Position your straight leg so that the pole is to the right of your leg. Be sure your ankle is in line with the pole so that the TB is exactly perpendicular to your leg. Straight with your ankle in neutral or slightly towards the pole. Turn your ankle inwards (away from the pole) so taht you pull the TB away. You should feel muscles on the inner leg contracting and the TB trying to pull your foot the other way.
6. EV - assuming right ankle - position your straight leg so taht the pole is to the left of your leg. Be sure your ankle is in line with the pole so that the TB is exactly perpendicular to your leg. Straight with your ankle in neutral or slightly towards the pole.Turn your ankle outwards (away from the pole) so taht you pull the TB away. You shoudl feel muscles on the outer leg contracting and the TB trying to pull your foot the other way towards the pole.
PF - Wrap the TB around your foot again. This time hold the two loose ends with your hands and bring them up to your hip and keep them stable. Start with your foot at 90 degrees or slightly towards you and then point them away. Advance version is to do heel raises on two feet (pressing up on your tipping toes). You can start with your weight slightly more on your good foot, 75/25 (good/bad), then slowly work your way to 50/50, 25/75, etc. Next stage is to do heel raises on one foot so that it presses up against your whole body weight. 0/100
Tips - Always work AGAINST the TB. The TB is what provides the resistance.
-Always begin the exercise with the TB slightly in tension. If there is too much slack you won't feel the resistance until the end of the range if at all.
-More initial tension there is in the TB the harder it will be to stretch it further. So you can adjust this accordingly.
-Hold each action for around 10-15 seconds. Try 5 reps x 3 sets and gradually work your way to 10-15 reps x 3 sets.
-Once weight bearing (standing on one leg) try some proprioception exercises such as balancing on one foot, balancing on one foot while making different arm motions or legs motions with the leg thats in the air. Then try balancing on one foot with eyes closed (toughest).
Give me a shout if you want more exercises to train for basketball/sport.
gl.
