Foot & Ankle Recovery
Description
Prepartion
Exercises
After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
- Strength : : Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable.
- Flexibility : Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
- Target Muscles : The muscle groups targeted are - Gastrocnemius-soleus complex (calf), Anterior tibialis (shin), Posterior tibialis (center of calf), Dorsiflexors (ankle), Plantar flexors (ankle), Invertors (ankle), Evertors (ankle)
- Warm up : Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
- Stretch : After the warm-up, do the stretching exercises before moving on to the strengthening exercises.
- Do not ignore pain : You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
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).
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).