Below you’ll find several techniques for releasing soft tissue of the foot and ankle. Having worked through these issues with many patients, I can tell you there is some dedication and commitment to the process required.
For issues with ankle dorsiflexion (foot flat and knee towards the wall) - work on Foot, Soleus, and Gastroc. MFR. Follow by their stretches.
For issues with Single Leg Balance and Toe Control - work on Foot MFR and stretch. Followed by Intrinsic Muscle of the Foot Strengthening and Short Foot exercises.
For issues of foot rolling (inversion and eversion) - work on Foot, Tibialis Posterior, Peroneal, Tibialis Anterior MFR and associated stretches.
Step 1. Foot & Ankle Care (Myofascial release).
Step 2. Foot & Ankle Care (Stretch).
Step 3. Foot & Ankle Care (Strengthen/Integrate).
Bonus Foot & Ankle Care