Now that you know how to use all the different tools available and the techniques necessary to strengthen the foot and ankle,it is now time to look at how you can program and progressively improve. 

There is no single way to create an optimal program for everybody. This lesson will provide some guidelines so that you can implement different elements in a way that will work for you. Creating training routines will allow you to be consistent, which may be the most important component.

Ankle mobility drills- incorporate these into your daily mobility routine, or at the very least make this part of your warm-up before your strength training workouts 2-3 time per week.

Rolling- Using the stick and golf ball should be part of your daily rolling routine. This routine could be done on a daily basis or as part of the warm-up before strength training workouts.

Hill Sprints- Hill Sprint and its progressions can be incorporated 2 – 3 times per week either after the warm-up and before the main interval set of your run workouts. They can also be used at the end of easy or aerobic runs. Be patient with the progressions as these are strenuous.

Toe Pro- The Toe pro exercises should follow the progressions outlined, and be done 3 to 4 times per week on days that you are not already doing calf isometrics or eccentric’s. 

Slant board- slant board stretches should be done after every run and possibly bike workouts if you are having trouble with tight calfs or soleus. 

Calf isometrics- The simple isometric exercises should follow the progression outlined in the earlier lesson. They should be done and integrated into strength training program, and done 2 – 3 times per week.

Calf eccentrics- These can be built into the strength training program and integrated within the Isometric exercises, a good level of foot and ankle strength should be established before starting the eccentric exercises.

Elasticity- Low intensity elastic exercises such as strides, running drills or skipping can be employed right away. As you progress to higher intensity elastic exercises, keep the volume low to ensure you don’t over train and cause injury.

Start conservative and adjust or add elements in slowly. Be patient.