Foundational Foot & Ankle Health
Mairyn Branaman
Your feet and your ankles are THE KEY to unlocking some serious athletic potential.
Improve foot and ankle mobility with this specialized program, crafted to enhance stability, prevent injury, and boost athletic performance. Targeting tightness and restriction, this program uses focused exercises to build flexibility, strength, and balance in the lower body. Perfect for athletes or anyone seeking better movement. It's guaranteed to help you walk, run, and train with confidence and reduced pain.
A
Midfoot Band Walks
3 x 10
B
Toe Yoga
2 x 20
C
Foot Doming
2 x 20
D1
Half Kneeling DF To Soleus Raise
3 x 12
D2
Seated Tibial IR/ER
3 x 10
E1
Double Leg Ankle Rocker
3 x 8
E2
Single Leg RDL
3 x 10
F1
Toe In Calf Raise
3 x 8
F2
Toe Out Calf Raise
3 x 8
F3
Standing TA Raise
3 x 8
A
Ankle CARs
1 x 15
B
Mini Squat + Foot Planted Clamshell
3 x 10
C1
Dynamic Gastroc/Soleus Stretch
2 x 15
C2
Sumo Squat DF Shift
3 x 10
D1
Split Squat On Toes
3 x 8
D2
SLS + Head Turns
3 x 20
E1
B Stance SL Squat To Bench
3 x 6
E2
Forward/Backward Crouch Walk
3 x 20
A
Midfoot Band Walks
3 x 10
B
Toe Yoga
2 x 20
C
Foot Doming
2 x 20
D1
Half Kneeling DF To Soleus Raise
3 x 12
D2
Seated Tibial IR/ER
3 x 10
E1
Double Leg Ankle Rocker
3 x 8
E2
Single Leg RDL
3 x 10
F1
Toe In Calf Raise
3 x 8
F2
Toe Out Calf Raise
3 x 8
F3
Standing TA Raise
3 x 8
A
Ankle CARs
1 x 15
B
Mini Squat + Foot Planted Clamshell
3 x 10
C1
Dynamic Gastroc/Soleus Stretch
2 x 15
C2
Sumo Squat DF Shift
3 x 10
D1
Split Squat On Toes
3 x 8
D2
SLS + Head Turns
3 x 20
E1
B Stance SL Squat To Bench
3 x 6
E2
Forward/Backward Crouch Walk
3 x 20
Mairyn Branaman
I am a Doctorate of Physical Therapy working in the sports setting. As a former NCAA Division I athlete, I understand the stress athletes place on their bodies in an effort to achieve their goals. That is why I utilize a goal-oriented approach to helping all athletes (barbell, running, field, etc.) overcome pain and optimize performance.
Strong, flexible feet and ankles reduce injury, improve athletic performance, and support functional movement in daily life. Whether you're an athlete or want to move comfortably, prioritizing these areas enhances your foundation, helping you walk, run, an
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