Foot & Ankle Recovery
Exercises
1. Heel Cord Stretch
- Stand facing a wall with your unaffected leg forward and knee slightly bent.
- Keep your affected leg straight behind with heel flat and toes slightly inward.
- Press hips forward toward the wall.
- Hold for 30 seconds, relax for 30 seconds, and repeat.
2. Heel Cord Stretch with Bent Knee
- Stand facing a wall with your unaffected leg forward.
- Keep affected leg behind with knee bent and heel flat.
- Press hips forward.
- Hold for 30 seconds, relax for 30 seconds, and repeat.
3. Golf Ball Roll
- Sit on a stable chair with feet flat on the floor.
- Roll a golf ball under the arch of your affected foot.
- Continue rolling for 2 minutes.
4. Towel Stretch
- Sit on the floor with legs extended.
- Loop towel around the ball of your affected foot.
- Pull towel toward you keeping leg straight.
- Hold 30 seconds, relax 30 seconds, repeat.
5. Calf Raises
- Stand holding a chair or wall for balance.
- Lift unaffected foot off the floor.
- Raise heel of affected foot as high as possible.
- Lower slowly and repeat.
6. Ankle Range of Motion
- Sit with feet off the floor.
- Use your foot to write the alphabet in the air.
- Lead each movement with your big toe.
7. Marble Pickup
- Sit with both feet flat on the floor.
- Place 20 marbles in front of you.
- Pick up marbles one by one using your toes.
8. Towel Curls
- Sit with feet flat and towel on the floor.
- Grab towel using toes and curl toward you.
- Relax and repeat.
9. Ankle Dorsiflexion / Plantar Flexion
- Sit with legs straight in front of you.
- Use elastic band for resistance.
- Pull toes toward you (dorsiflexion).
- Point toes away (plantar flexion).
