Chronic knee pain dominates and keeps many from their full potential, either mentally, physically or both. But it doesn't have to be that way. Tibialis Raises: - safe footing - butt against the wall, feet a comfortable distance out, legs straight - without bending knees, flex toes up and hold for 2 seconds then lowering toes back down, pause down for 2 seconds - standing closer makes this movement easier, farther away, harder - if 25 unbroken is too hard, break into smaller groups, but 25 unbroken is the goal. The FHL: - as soon as you finish TR's turn around, put hands against the wall and back feet away until your ankles are under enough stretch that your heels come off the floor. - without bending knees or hips, raise up until your weight is on your big toes - standing closer to wall or using assistance makes it easier - to make it harder, perform one leg at a time by wrapping one leg over the other, this stretches the ankle even more The KOT: - stand about arm's length from the wall - gradually reach your knees over your toes (comfortable level, no pain) should be far enough that heels come off the ground slightly - point your knees towards the 4th and 5th toes - don't criticize your current level, be patient! - from the pain free location of knee bend, simply raise your heels up while keeping your knees over your toes - to make it harder, perform one leg at a time by wrapping one leg over the other, this stretches the ankle even more The Patrick Step: - start with balance or assistance (wall, rig, PVC) - reach the inside foot forward and slowly lower the heel to the floor, pause so you don't bounce - you are in control of how much you work your knee over your toes by how far you reach the inside heel - the further you reach the more your knee has to bend - end goal is to actually go until your ankle can't bend anymore without letting your inside heel touch the floor - this would require your knee supporting your full weight to fu