LOWER LEG REHABILITATION

EXERCISES:

STRETCHING EXERCISES:

• 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.
• Standing calf 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 muscle.
  Hold for 10 seconds and release.
• Standing anterior lower leg stretch
  
  Performed standing with knee of injured leg bent.
  May use hand to balance against wall.
  Hold front of foot and bend towards buttocks.
  Hold for 10 seconds and release.
• Hamstring stretch
  
  Performed while lying on back with buttocks at doorway.
  
  Extend uninjured leg through doorway and flex injured leg up on doorway frame.
  
  Hold stretched position for 10 seconds and repeat.
• Hamstring stretch
  
  Performed standing with one leg extended and resting on a bench.
  Lean forward bending at hips and hold for 10 seconds and then repeat.

STRENGTHENING EXERCISES:

• 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.
• Heel raises
  
  Performed standing with feet flat on floor.
  Stand up on toes and hold for 10 seconds and repeat.

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.
• Hamstring curls
  
  Performed sitting in a chair facing a door.
  Wrap elastic tubing around ankle and secure other end to door knob.
  
  Start with leg extended and slowly bend knee and pull lower leg backwards to chair.
  Hold for 10 seconds and release.