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EXERCISES FOR THE FOOT & ANKLE

EXERCISES FOR THE FOOT & ANKLE

December 10, 2022

Disclaimer: You should consult your physician before you start any of these exercises or any other exercise.

Ankle ABC’s

Instructions

  • Get Warm
  • Your big toe can be used to draw the letters of alphabet
  • Repeat the alphabet 2x, on your left and right ankles.

Heel Raise For Calf Strengthening

Instructions

  • Stand straight with your knees bent and balanced (hold on to something for stability).
  • As demonstrated, raise your heels as high as possible.
  • Repeat the process 10 times
  • Do 3 sets

Calf Stretch

Instructions

  • Place your hands on the wall, and stand in front of it.
  • Keep one foot in front and the other in back.
  • Slowly lean against the wall until you feel some stretch. Make sure your heel is on the ground.
  • For 30 seconds, hold the button down.
  • Repeat this 2x per side

Single Leg Stance Eyes Open – Arms at Side, Then Arms Out

Instructions

  • Keep your arms straight at your sides and then, when you feel comfortable, stretch your arms out towards the sides.
  • If possible, lift one leg’s knee to 90 degrees
  • Keep your head forward with your eyes open.
  • Tentatively hold for between 10-30 seconds
  • Repeat the process 2-3 times

Important: Make sure you have something that you can grab onto if you need it.


Single Leg Stand Eyes Closed

Instructions

  • Keep your arms straight at your sides and then, when you feel comfortable, stretch your arms out towards the sides.
  • If possible, lift one leg’s knee to 90 degrees
  • Forward facing the head
  • Close-up Eyes
  • Tentatively hold for between 10-30 seconds
  • Repeat the process 2-3 times

Important: Make sure you have something that you can grab onto if you need it.

Single Leg Stance on a Pillow or Similar Soft Surface

Instructions

  • Place your arms on your sides and place a pillow between your legs. When you feel comfortable, stretch your arms out towards the sides.
  • If possible, lift one leg’s knee to 90 degrees
  • Keep your head forward with your eyes open.
  • Tentatively hold for between 10-30 seconds
  • Repeat the process 2-3 times

Important: Make sure you have something that you can grab onto if you need it.

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