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How to do the exercises
Calf stretch (seated, knee straight)
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slide 1 of 10, Calf stretch (seated, knee straight),
- Sit on the floor with your affected leg straight and resting on the floor.
- Place a towel around your affected foot.
- Hold one end of the towel in each hand.
- Pull back gently with the towel so that you feel a stretch in your calf.
- Hold the position for 15 to 30 seconds.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other leg.
Calf stretch (seated, knee bent)
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slide 2 of 10, Calf stretch (seated, knee bent),
- Sit on the floor with your affected leg straight and resting on the floor. (Or you can sit on any flat surface, such as a bed.)
- Place a pillow or foam roll under the knee of your affected leg.
- Place a towel around your affected foot under the ball of that foot.
- Hold one end of the towel in each hand.
- Pull back gently with the towel so that you feel a stretch in your calf.
- Hold the position for 15 to 30 seconds.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other leg.
Ankle plantar flexion
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slide 3 of 10, Ankle plantar flexion,
- Sit with your affected leg straight and resting on the floor. Your other leg should be bent, with that foot flat on the floor.
- Keeping your affected leg straight, gently flex your foot downward so your toes are pointed away from your body. Then slowly relax your foot to the starting position.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other foot.
Ankle dorsiflexion
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slide 4 of 10, Ankle dorsiflexion,
- Sit with your affected leg straight and supported on the floor. Your other leg should be bent, with that foot flat on the floor.
- Keeping your leg straight, gently flex your foot back so your toes point upward. Then slowly relax your foot to the starting position.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
Resisted ankle plantar flexion
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slide 5 of 10, Resisted ankle plantar flexion,
- Sit with your affected leg straight and resting on the floor.
- Place an exercise band around your affected foot just under the toes.
- Hold each end of the band in each hand, with your hands above your knees.
- Keeping your affected leg straight, gently flex your foot downward so your toes are pointed away from your body. Then slowly relax your foot to the starting position.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
Resisted ankle dorsiflexion
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slide 6 of 10, Resisted ankle dorsiflexion,
- Tie the ends of an exercise band together to form a loop. Attach one end of the loop to a secure object, or shut a door on it to hold it in place. (Or you can have someone hold one end of the loop to provide resistance.)
- Sit on the floor or in a chair, and loop the other end of the band over the top of your affected foot.
- Keeping your knee and leg straight, slowly flex your foot back toward you so you are pulling back on the exercise band. Then slowly return to the starting position.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other foot.
Resisted ankle inversion
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slide 7 of 10, Resisted ankle inversion,
- Sit on the floor with your legs straight out in front of you. Cross your good leg over your affected leg.
- Hold both ends of an exercise band in one hand and loop the band around the inside of your affected foot. Then press your other foot against the band.
- Keeping your legs crossed, slowly push your affected foot against the band so that foot moves away from your other foot. Then slowly relax.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
Resisted ankle eversion
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slide 8 of 10, Resisted ankle eversion,
- Sit on the floor with your legs straight.
- Hold both ends of an exercise band in one hand and loop the band around the outside of your affected foot. Then press your other foot against the band.
- Keeping your leg straight, slowly push your affected foot outward against the band and away from your other foot without letting your leg rotate. Then slowly relax.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other foot.
Ankle alphabet
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slide 9 of 10, Ankle alphabet,
- Sit in a chair with your feet flat on the floor. (You can also do this exercise lying on your back with your affected leg propped up on a pillow).
- Lift the heel of your affected foot off the floor, and slowly trace the letters of the alphabet.
- It's a good idea to repeat these steps with your other foot.
Heel raise
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slide 10 of 10, Heel raise,
- Stand with your feet a few inches apart, with your hands lightly resting on a counter or chair in front of you.
- Slowly raise your heels 1 to 2 inches off the floor while keeping your knees straight. Hold for about 6 seconds, then slowly lower your heels to the floor.
- Repeat 8 to 12 times.
Current as of: July 31, 2024
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
