{"id":4887,"date":"2026-02-05T07:28:24","date_gmt":"2026-02-05T07:28:24","guid":{"rendered":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/?page_id=4887"},"modified":"2026-05-05T07:55:43","modified_gmt":"2026-05-05T07:55:43","slug":"foot-and-ankle-recovery","status":"publish","type":"page","link":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/foot-and-ankle-recovery\/","title":{"rendered":"Foot and Ankle Recovery"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"4887\" class=\"elementor elementor-4887\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d8c5b11 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"d8c5b11\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-918da1b elementor-widget elementor-widget-heading\" data-id=\"918da1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Foot &amp; Ankle Recovery<\/h2>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d38ad57 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"d38ad57\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-55a3d5b e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"55a3d5b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6363cdd elementor-widget elementor-widget-image\" data-id=\"6363cdd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"239\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/ankle-rehab.jpg\" class=\"attachment-large size-large wp-image-4891\" alt=\"\" srcset=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/ankle-rehab.jpg 795w, https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/ankle-rehab-300x112.jpg 300w, https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/ankle-rehab-768x287.jpg 768w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cfa9da8 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"cfa9da8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-aa5aed5 elementor-widget elementor-widget-sidebar\" data-id=\"aa5aed5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"sidebar.default\">\n\t\t\t\t\t<div id=\"custom_html-8\" class=\"widget_text widget clearfix widget_custom_html\"><div class=\"textwidget custom-html-widget\"><!-- Google Font -->\r\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=Poppins:wght@400;500;600&display=swap\" rel=\"stylesheet\">\r\n\r\n<style>\r\n    .ortho-sidebar {\r\n        font-family: 'Poppins', sans-serif;\r\n        max-width: 320px;\r\n        background: #ffffff;\r\n        border-radius: 14px;\r\n        padding: 20px;\r\n        box-shadow: 0 8px 25px rgba(0, 0, 0, 0.08);\r\n    }\r\n\r\n    .ortho-sidebar h3 {\r\n        color: #AF3860;\r\n        font-size: 18px;\r\n        font-weight: 600;\r\n        margin-bottom: 16px;\r\n        padding-bottom: 10px;\r\n        border-bottom: 1px solid #eee;\r\n    }\r\n\r\n    .ortho-menu {\r\n        list-style: none;\r\n        padding: 0;\r\n        margin: 0;\r\n    }\r\n\r\n    .ortho-menu li {\r\n        margin-bottom: 10px;\r\n    }\r\n\r\n    .ortho-menu a {\r\n        display: block;\r\n        padding: 12px 14px;\r\n        border-radius: 8px;\r\n        text-decoration: none;\r\n        font-size: 14px;\r\n        font-weight: 500;\r\n        color: #333;\r\n        background: #f7f8fa;\r\n        transition: all 0.3s ease;\r\n    }\r\n\r\n    .ortho-menu a:hover {\r\n        background: #0055b8;\r\n        color: #fff;\r\n    }\r\n\r\n    .ortho-menu a.active {\r\n        background: #af3860;\r\n        color: #ffffff;\r\n    }\r\n\r\n    @media (max-width: 768px) {\r\n        .ortho-sidebar {\r\n            max-width: 100%;\r\n        }\r\n\r\n        .ortho-menu a {\r\n            font-size: 15px;\r\n            padding: 14px;\r\n        }\r\n    }\r\n<\/style>\r\n\r\n<div class=\"ortho-sidebar\">\r\n    <ul class=\"ortho-menu\">\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/hip-recovery\/\">Hip<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/knee-recovery\/\">Knee<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/shoulder-recovery\/\">Shoulder<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/spine-recovery\/\">Spine<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/foot-and-ankle-recovery\/\">Foot & Ankle<\/a><\/li>\r\n    <\/ul>\r\n<\/div>\r\n\r\n<script>\r\n    document.addEventListener(\"DOMContentLoaded\", function () {\r\n        const currentURL = window.location.href;\r\n        const menuLinks = document.querySelectorAll(\".ortho-menu a\");\r\n\r\n        menuLinks.forEach(link => {\r\n            if (currentURL.includes(link.getAttribute(\"href\"))) {\r\n                link.classList.add(\"active\");\r\n            }\r\n        });\r\n    });\r\n<\/script>\r\n<\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48d4b68 elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-mobile wpr-tabs-position-above wpr-tabs-icon-position-left wpr-tabs-triangle-yes wpr-tabs-triangle-type-outer elementor-widget elementor-widget-wpr-tabs\" data-id=\"48d4b68\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;tab_transition_duration&quot;:0.1}\" data-widget_type=\"wpr-tabs.default\">\n\t\t\t\t\t\t\t\n\t\t<div class=\"wpr-tabs\" data-options=\"{&quot;activeTab&quot;:1,&quot;trigger&quot;:&quot;click&quot;,&quot;autoplay&quot;:&quot;&quot;,&quot;autoplaySpeed&quot;:1000}\">\n\t\t\t\n\t\t\t<div class=\"wpr-tabs-wrap\">\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-7631\" class=\"wpr-tab elementor-repeater-item-77bd6c3\" data-tab=\"1\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"wpr-tab-title\">Description<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-7632\" class=\"wpr-tab elementor-repeater-item-16728c5\" data-tab=\"2\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"wpr-tab-title\">Prepartion<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-7633\" class=\"wpr-tab elementor-repeater-item-f91ebeb\" data-tab=\"3\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"wpr-tab-title\">Exercises<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t<div class=\"wpr-tabs-content-wrap\">\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-7631\" class=\"wpr-tab-content elementor-repeater-item-77bd6c3\" data-tab=\"1\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><p class=\"service-para\">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.<\/p><ul><li><b>Strength :\u00a0<\/b>: Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable.<\/li><li><b>Flexibility :\u00a0<\/b>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.<\/li><\/ul><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-7632\" class=\"wpr-tab-content elementor-repeater-item-16728c5\" data-tab=\"2\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><ul><li><b>Target Muscles :\u00a0<\/b>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)<\/li><li><b>Warm up :\u00a0<\/b>Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.<\/li><li><b>Stretch :\u00a0<\/b>After the warm-up, do the stretching exercises before moving on to the strengthening exercises.<\/li><li><b>Do not ignore pain :\u00a0<\/b>You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.<\/li><\/ul><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-7633\" class=\"wpr-tab-content elementor-repeater-item-f91ebeb\" data-tab=\"3\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><div class=\"foot-exercise-wrapper\"><p><!-- 1 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">1. Heel Cord Stretch<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Gastrocnemius-soleus<\/span><br \/><span class=\"foot-tag\">Reps: 2 x 10<\/span><br \/><span class=\"foot-tag\">Days: 6\u20137 \/ Week<\/span><\/div><ul class=\"foot-ex-steps\"><li>Stand facing a wall with your unaffected leg forward and knee slightly bent.<\/li><li>Keep your affected leg straight behind with heel flat and toes slightly inward.<\/li><li>Press hips forward toward the wall.<\/li><li>Hold for 30 seconds, relax for 30 seconds, and repeat.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/heel-cord-stretch-1.jpg\" alt=\"Heel Cord Stretch\" \/><\/div><\/div><p><!-- 2 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">2. Heel Cord Stretch with Bent Knee<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Soleus<\/span><br \/><span class=\"foot-tag\">Reps: 2 x 10<\/span><br \/><span class=\"foot-tag\">Days: 6\u20137 \/ Week<\/span><\/div><ul class=\"foot-ex-steps\"><li>Stand facing a wall with your unaffected leg forward.<\/li><li>Keep affected leg behind with knee bent and heel flat.<\/li><li>Press hips forward.<\/li><li>Hold for 30 seconds, relax for 30 seconds, and repeat.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/heel-cord-stretch-with-bent-knee.jpg\" alt=\"Heel Cord Stretch with Bent Knee\" \/><\/div><\/div><p><!-- 3 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">3. Golf Ball Roll<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Plantar fascia<\/span><br \/><span class=\"foot-tag\">Time: 2 minutes<\/span><br \/><span class=\"foot-tag\">Days: Daily<\/span><\/div><ul class=\"foot-ex-steps\"><li>Sit on a stable chair with feet flat on the floor.<\/li><li>Roll a golf ball under the arch of your affected foot.<\/li><li>Continue rolling for 2 minutes.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/golf-ball-roll.jpg\" alt=\"Golf Ball Roll\" \/><\/div><\/div><p><!-- 4 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">4. Towel Stretch<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Gastrocnemius-soleus<\/span><br \/><span class=\"foot-tag\">Reps: 2 x 10<\/span><br \/><span class=\"foot-tag\">Days: 6\u20137 \/ Week<\/span><\/div><ul class=\"foot-ex-steps\"><li>Sit on the floor with legs extended.<\/li><li>Loop towel around the ball of your affected foot.<\/li><li>Pull towel toward you keeping leg straight.<\/li><li>Hold 30 seconds, relax 30 seconds, repeat.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/towel-stretch.jpg\" alt=\"Towel Stretch\" \/><\/div><\/div><p><!-- 5 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">5. Calf Raises<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Gastrocnemius-soleus<\/span><br \/><span class=\"foot-tag\">Reps: 2 x 10<\/span><br \/><span class=\"foot-tag\">Days: 6\u20137 \/ Week<\/span><\/div><ul class=\"foot-ex-steps\"><li>Stand holding a chair or wall for balance.<\/li><li>Lift unaffected foot off the floor.<\/li><li>Raise heel of affected foot as high as possible.<\/li><li>Lower slowly and repeat.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/calf-raises-1.jpg\" alt=\"Calf Raises\" \/><\/div><\/div><p><!-- 6 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">6. Ankle Range of Motion<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Dorsiflexors &amp; Plantar Flexors<\/span><br \/><span class=\"foot-tag\">Reps: 2 x 10<\/span><br \/><span class=\"foot-tag\">Days: 6\u20137 \/ Week<\/span><\/div><ul class=\"foot-ex-steps\"><li>Sit with feet off the floor.<\/li><li>Use your foot to write the alphabet in the air.<\/li><li>Lead each movement with your big toe.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/ankle-range-of-motion.jpg\" alt=\"Ankle Range of Motion\" \/><\/div><\/div><p><!-- 7 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">7. Marble Pickup<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Plantar flexors<\/span><br \/><span class=\"foot-tag\">Reps: 20<\/span><br \/><span class=\"foot-tag\">Days: Daily<\/span><\/div><ul class=\"foot-ex-steps\"><li>Sit with both feet flat on the floor.<\/li><li>Place 20 marbles in front of you.<\/li><li>Pick up marbles one by one using your toes.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/marble-pickup.jpg\" alt=\"Marble Pickup\" \/><\/div><\/div><p><!-- 8 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">8. Towel Curls<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Plantar flexors<\/span><br \/><span class=\"foot-tag\">Reps: 5<\/span><br \/><span class=\"foot-tag\">Days: Daily<\/span><\/div><ul class=\"foot-ex-steps\"><li>Sit with feet flat and towel on the floor.<\/li><li>Grab towel using toes and curl toward you.<\/li><li>Relax and repeat.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/towel-curls.jpg\" alt=\"Towel Curls\" \/><\/div><\/div><p><!-- 9 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">9. Ankle Dorsiflexion \/ Plantar Flexion<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Tibialis anterior &amp; Calf<\/span><br \/><span class=\"foot-tag\">Reps: 3 x 10<\/span><br \/><span class=\"foot-tag\">Days: 3 \/ Week<\/span><\/div><ul class=\"foot-ex-steps\"><li>Sit with legs straight in front of you.<\/li><li>Use elastic band for resistance.<\/li><li>Pull toes toward you (dorsiflexion).<\/li><li>Point toes away (plantar flexion).<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/ankle-dorsiflexion-plantar-flexion.jpg\" alt=\"Ankle Band Exercise\" \/><\/div><\/div><\/div><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t<\/div>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f951b75 wpr-tabs-position-above wpr-tabs-icon-position-left wpr-tabs-triangle-yes wpr-tabs-triangle-type-outer elementor-widget elementor-widget-wpr-tabs\" data-id=\"f951b75\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;tab_transition_duration&quot;:0.1}\" data-widget_type=\"wpr-tabs.default\">\n\t\t\t\t\t\t\t\n\t\t<div class=\"wpr-tabs\" data-options=\"{&quot;activeTab&quot;:1,&quot;trigger&quot;:&quot;click&quot;,&quot;autoplay&quot;:&quot;&quot;,&quot;autoplaySpeed&quot;:1000}\">\n\t\t\t\n\t\t\t<div class=\"wpr-tabs-wrap\">\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-2611\" class=\"wpr-tab elementor-repeater-item-f91ebeb\" data-tab=\"1\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"wpr-tab-title\">Exercises<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t<div class=\"wpr-tabs-content-wrap\">\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-2611\" class=\"wpr-tab-content elementor-repeater-item-f91ebeb\" data-tab=\"1\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><div class=\"foot-exercise-wrapper\"><p><!-- 1 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">1. Heel Cord Stretch<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Gastrocnemius-soleus<\/span><br \/><span class=\"foot-tag\">Reps: 2 x 10<\/span><br \/><span class=\"foot-tag\">Days: 6\u20137 \/ Week<\/span><\/div><ul class=\"foot-ex-steps\"><li>Stand facing a wall with your unaffected leg forward and knee slightly bent.<\/li><li>Keep your affected leg straight behind with heel flat and toes slightly inward.<\/li><li>Press hips forward toward the wall.<\/li><li>Hold for 30 seconds, relax for 30 seconds, and repeat.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/heel-cord-stretch-1.jpg\" alt=\"Heel Cord Stretch\" \/><\/div><\/div><p><!-- 2 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">2. Heel Cord Stretch with Bent Knee<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Soleus<\/span><br \/><span class=\"foot-tag\">Reps: 2 x 10<\/span><br \/><span class=\"foot-tag\">Days: 6\u20137 \/ Week<\/span><\/div><ul class=\"foot-ex-steps\"><li>Stand facing a wall with your unaffected leg forward.<\/li><li>Keep affected leg behind with knee bent and heel flat.<\/li><li>Press hips forward.<\/li><li>Hold for 30 seconds, relax for 30 seconds, and repeat.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/heel-cord-stretch-with-bent-knee.jpg\" alt=\"Heel Cord Stretch with Bent Knee\" \/><\/div><\/div><p><!-- 3 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">3. Golf Ball Roll<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Plantar fascia<\/span><br \/><span class=\"foot-tag\">Time: 2 minutes<\/span><br \/><span class=\"foot-tag\">Days: Daily<\/span><\/div><ul class=\"foot-ex-steps\"><li>Sit on a stable chair with feet flat on the floor.<\/li><li>Roll a golf ball under the arch of your affected foot.<\/li><li>Continue rolling for 2 minutes.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/golf-ball-roll.jpg\" alt=\"Golf Ball Roll\" \/><\/div><\/div><p><!-- 4 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">4. Towel Stretch<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Gastrocnemius-soleus<\/span><br \/><span class=\"foot-tag\">Reps: 2 x 10<\/span><br \/><span class=\"foot-tag\">Days: 6\u20137 \/ Week<\/span><\/div><ul class=\"foot-ex-steps\"><li>Sit on the floor with legs extended.<\/li><li>Loop towel around the ball of your affected foot.<\/li><li>Pull towel toward you keeping leg straight.<\/li><li>Hold 30 seconds, relax 30 seconds, repeat.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/towel-stretch.jpg\" alt=\"Towel Stretch\" \/><\/div><\/div><p><!-- 5 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">5. Calf Raises<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Gastrocnemius-soleus<\/span><br \/><span class=\"foot-tag\">Reps: 2 x 10<\/span><br \/><span class=\"foot-tag\">Days: 6\u20137 \/ Week<\/span><\/div><ul class=\"foot-ex-steps\"><li>Stand holding a chair or wall for balance.<\/li><li>Lift unaffected foot off the floor.<\/li><li>Raise heel of affected foot as high as possible.<\/li><li>Lower slowly and repeat.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/calf-raises-1.jpg\" alt=\"Calf Raises\" \/><\/div><\/div><p><!-- 6 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">6. Ankle Range of Motion<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Dorsiflexors &amp; Plantar Flexors<\/span><br \/><span class=\"foot-tag\">Reps: 2 x 10<\/span><br \/><span class=\"foot-tag\">Days: 6\u20137 \/ Week<\/span><\/div><ul class=\"foot-ex-steps\"><li>Sit with feet off the floor.<\/li><li>Use your foot to write the alphabet in the air.<\/li><li>Lead each movement with your big toe.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/ankle-range-of-motion.jpg\" alt=\"Ankle Range of Motion\" \/><\/div><\/div><p><!-- 7 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">7. Marble Pickup<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Plantar flexors<\/span><br \/><span class=\"foot-tag\">Reps: 20<\/span><br \/><span class=\"foot-tag\">Days: Daily<\/span><\/div><ul class=\"foot-ex-steps\"><li>Sit with both feet flat on the floor.<\/li><li>Place 20 marbles in front of you.<\/li><li>Pick up marbles one by one using your toes.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/marble-pickup.jpg\" alt=\"Marble Pickup\" \/><\/div><\/div><p><!-- 8 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">8. Towel Curls<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Plantar flexors<\/span><br \/><span class=\"foot-tag\">Reps: 5<\/span><br \/><span class=\"foot-tag\">Days: Daily<\/span><\/div><ul class=\"foot-ex-steps\"><li>Sit with feet flat and towel on the floor.<\/li><li>Grab towel using toes and curl toward you.<\/li><li>Relax and repeat.<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/towel-curls.jpg\" alt=\"Towel Curls\" \/><\/div><\/div><p><!-- 9 --><\/p><div class=\"foot-exercise\"><div class=\"foot-ex-left\"><div class=\"foot-ex-title\">9. Ankle Dorsiflexion \/ Plantar Flexion<\/div><div class=\"foot-ex-tags\"><span class=\"foot-tag\">Muscle: Tibialis anterior &amp; Calf<\/span><br \/><span class=\"foot-tag\">Reps: 3 x 10<\/span><br \/><span class=\"foot-tag\">Days: 3 \/ Week<\/span><\/div><ul class=\"foot-ex-steps\"><li>Sit with legs straight in front of you.<\/li><li>Use elastic band for resistance.<\/li><li>Pull toes toward you (dorsiflexion).<\/li><li>Point toes away (plantar flexion).<\/li><\/ul><\/div><div class=\"foot-ex-right\"><img decoding=\"async\" class=\"foot-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/ankle-dorsiflexion-plantar-flexion.jpg\" alt=\"Ankle Band Exercise\" \/><\/div><\/div><\/div><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t<\/div>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Foot &amp; 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&#8217;s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Strength :\u00a0: Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable. Flexibility :\u00a0Stretching 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 :\u00a0The muscle groups targeted are &#8211; Gastrocnemius-soleus complex (calf), Anterior tibialis (shin), Posterior tibialis (center of calf), Dorsiflexors (ankle), Plantar flexors (ankle), Invertors (ankle), Evertors (ankle) Warm up :\u00a0Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. Stretch :\u00a0After the warm-up, do the stretching exercises before moving on to the strengthening exercises. Do not ignore pain :\u00a0You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising. 1. Heel Cord StretchMuscle: Gastrocnemius-soleusReps: 2 x 10Days: 6\u20137 \/ Week 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 KneeMuscle: SoleusReps: 2 x 10Days: 6\u20137 \/ Week 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 RollMuscle: Plantar fasciaTime: 2 minutesDays: Daily 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 StretchMuscle: Gastrocnemius-soleusReps: 2 x 10Days: 6\u20137 \/ Week 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 RaisesMuscle: Gastrocnemius-soleusReps: 2 x 10Days: 6\u20137 \/ Week 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 MotionMuscle: Dorsiflexors &amp; Plantar FlexorsReps: 2 x 10Days: 6\u20137 \/ Week 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 PickupMuscle: Plantar flexorsReps: 20Days: Daily 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 CurlsMuscle: Plantar flexorsReps: 5Days: Daily Sit with feet flat and towel on the floor. Grab towel using toes and curl toward you. Relax and repeat. 9. Ankle Dorsiflexion \/ Plantar FlexionMuscle: Tibialis anterior &amp; CalfReps: 3 x 10Days: 3 \/ Week 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 StretchMuscle: Gastrocnemius-soleusReps: 2 x 10Days: 6\u20137 \/ Week 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 KneeMuscle: SoleusReps: 2 x 10Days: 6\u20137 \/ Week 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 RollMuscle: Plantar fasciaTime: 2 minutesDays: Daily 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 StretchMuscle: Gastrocnemius-soleusReps: 2 x 10Days: 6\u20137 \/ Week 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 RaisesMuscle: Gastrocnemius-soleusReps: 2 x 10Days: 6\u20137 \/ Week 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 MotionMuscle: Dorsiflexors &amp; Plantar FlexorsReps: 2 x 10Days: 6\u20137 \/ Week 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 PickupMuscle: Plantar flexorsReps: 20Days: Daily 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 CurlsMuscle: Plantar flexorsReps: 5Days: Daily Sit with feet flat and towel on the floor. Grab towel using toes and curl toward you. Relax and repeat. 9. Ankle Dorsiflexion \/ Plantar FlexionMuscle: Tibialis anterior &amp; CalfReps: 3 x 10Days: 3 \/ Week Sit with legs straight in front of you. Use elastic band for resistance. Pull toes toward you (dorsiflexion). Point toes away (plantar flexion).<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-4887","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4887","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/comments?post=4887"}],"version-history":[{"count":14,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4887\/revisions"}],"predecessor-version":[{"id":5676,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4887\/revisions\/5676"}],"wp:attachment":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/media?parent=4887"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}