{"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":"2026-05-25T15:51:12","modified_gmt":"2026-05-25T15:51:12","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\" 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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                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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 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":17,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4887\/revisions"}],"predecessor-version":[{"id":5863,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4887\/revisions\/5863"}],"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}]}}