FOOT/ANKLE REHABILITATION

EXERCISES:

STRETCHING EXERCISES:

• Seated stretch
  
  Performed sitting in chair.
  Rest ankle on opposite knee in figure four position.
  Grasp toes and pull towards shin and hold for 10 seconds.
• Step stretch
  
  Performed with toes/ball of foot on step with heel towards floor.
  Lean into foot trying to move heel to lower step.
  Hold for 10 seconds and then relax.
• Standing stretch
  
  Performed standing, facing a wall with hands on wall.
  Place injured leg back with foot flat on floor.
  Place uninjured leg forward with knee slightly bent.
  Lean into the wall stretching the calf and foot.
  Hold for 10 seconds and release.
• Seated calf stretch
  
  Performed sitting on the floor with legs extended.
  Wrap a towel around foot and pull toward your body.
  Hold in stretched position for 10 seconds and release.
• Squat stretch
  
  Performed standing with feet shoulder width apart.
  Squat down balancing with hands on wall or chair back.
  Lean forward pushing heels to the ground stretching soleus and foot.
  Hold for 10 seconds and return to standing position.

STRENGTHENING EXERCISES:

• Heel raises
  
  Performed standing with feet flat on floor.
  Stand up on toes and hold for 10 seconds and repeat.
• Toe raises
  
  Performed standing with feet flat on floor.
  Rock back on heels and raise toes off the floor.
  Hold for 10 seconds and return to flat foot positioning.
• Eversion isometric
  
  Performed sitting with outside of foot held against static object.
  Push outward with foot and hold for 10 seconds and release.
• Inversion isometric
  Performed sitting with inside of foot held against static object.
  Pull inward with foot and hold for 10 seconds and release.

PULLEY OR TUBE EXERCISES:

• Plantar flexion
  
  Performed seated on floor with legs extended.
  Wrap elastic tubing around foot.
  Push your foot away from your body pointing toes.
  Hold for 10 seconds and release.
• Dorsiflexion
  
  Performed seated on floor with legs extended.
  Wrap elastic tubing around foot and secure other end to stationary object in front of foot.
  Pull your foot toward your body.
  Hold for 10 seconds and release.
• Inversion
  
  Performed seated on floor with legs extended.
  Wrap elastic tubing around foot and secure other end to stationary object on outer side of foot.
  Pull your foot inward and upward.
  Hold for 10 seconds and release.
• Eversion
  
  Performed seated on floor with legs extended.
  Wrap elastic tubing around foot and secure other end to stationary object on inner side of foot.
  Pull your foot outward and upward.
  Hold for 10 seconds and release.