1.
Ankle Alphabet Elevated
HOW TO: Lie on your back with your affected leg(s) elevated above your heart. With the toes of your affected leg(s), begin tracing the alphabet in all uppercase letters with your foot making sure to keep your leg still. Repeat as prescribed.
Sets: 1
Times Per Day: 3
Long Sitting Calf Stretch with Strap
HOW TO: Begin seated on the ground with both feet straight out in front of you with your toes pointed toward the ceiling. Place a towel around the sole of your foot. Grasp the towel at both ends and pull toward you. You should feel a stretch in your calf. Hold as directed. Repeat as directed.
Sets: 3
Hold: 30 seconds
Times Per Day: 3
2.
3.
Doming
HOW TO: Standing barefoot flat on the floor. Curl your toes downward. Keep ball of foot on the ground with your toes curled and actively try to increase the height of your arch. Return to the starting position. Repeat as prescribed.
Tip: Do not lift any part of your foot off the ground.
Sets: 2
Reps: 10
Hold: 3 seconds
Times Per Day: 3
Straight Leg Raise (SLR)
HOW TO: Lying on your back with knees bent and feet flat on the floor, straighten the leg you wish to exercise. Start by contracting the muscles on the front of your thigh, pushing your knee down into the floor. While keeping these muscles tight and knee straight, lift your leg off the ground until your knee is at the height of the other knee. Slowly lower it back to the floor. Repeat as directed.
Sets: 2
Reps: 10
Hold: 3 seconds
Times Per Day: 3
4.
5.
Seated Isometric Dorsiflexion
HOW TO: Sit near the edge of a chair with your feet flat on the floor, hips/knees at a 90/90 degree angle. Cross the unaffected foot on top of the affected foot, and place the unaffected foot resting against the top of the affected foot. Attempt to bring your affected foot up against the unaffected foot without lifting the heel. Resist this movement by the unaffected foot. Maintain the contraction without moving the foot for time prescribed by your therapist. Relax and repeat as prescribed.
Sets: 2
Reps: 10
Hold: 5 seconds
Times Per Day: 3
Seated Isometric Dorsiflexion
HOW TO: Sit on the floor with your legs out in front of you. Place a yoga block between your foot and the wall. Engage you lower abdominals by drawing in from below your belly button to maintain a neutral spine position. Keeping your heel on the ground, raise your forefoot slightly and push against the yoga block with your forefoot in an up and inward direction. The foot will not move but you will feel the muscles contract on the outside of your lower leg. Relax your foot. Repeat as prescribed by your therapist.
6.
Sets: 2
Reps: 10
Hold: 5 seconds
Times Per Day: 3