Ankle & Foot Exercises

Ankle ROM Exercise

Move your ankle in the four directions as showed in the pictures. Four basic directions are upward, downward, inward and outward. Move your ankle as far as the pain will allow you. Take a deep breath and hold for 10 seconds by counting 1 to 10. At the count of 10, you breathe out. Repeat this stretch 10 times each session, twice per day.

Calf Muscles Stretch

Stand at arm’s length from a wall with your palms flat against the wall. Slowly bend your elbows and lean towards the wall. Keep the involved leg back with the knee straight and the heel flat on the floor. If you cannot feel the stretch in the calf you need to lean forward more. Take a deep breath and hold for 10 seconds by counting 1 to 10. At the count of 10, you breathe out. Repeat this stretch 10 times on each session twice a day.

Foot Heel Stretch

To stretch the plantar fascia (the muscles and tendon under the heel), put your foot against the wall. Push your foot downward against the wall until the heel feel the stretch. You can bend your knee slight to increase the heel stretch. Take a deep breath and hold for 10 seconds by counting 1 to 10. At the count of 10, you breathe out. Repeat this stretch 10 times on each session twice a day. Do this stretches before and after your sports or walks after your heel settled.

Ice Therapy

Ice helps to reduced swelling and pain in injury. In the first two days, used ice pack for 15 minutes, four times per day. On the third day, use ice pack two times per day. Use a small towel, paper towel or thin clothes between the ice pack and the skin. Keep the ice pack in freezer after use.

One Leg Stand Exercise

Stand on the injured foot. When you can stands on one leg comfortable then try to close your eye. Try to do 5 minutes of this exercise everyday for two weeks. When you can count 1 to 11 without losing your balance and maintain your one leg stand position with your eyes closed, you can then stop this exercise.

Ankle Strengthening Exercise

You can tie the rubber band as showed in the pictures or leg of table or iron door. Put your foot inside the band and push your foot in four different directions. Rest your heel on the floor. Stop pushing against the rubber band when you feel the pain or resistance. Hold it there for 10 seconds by counting 1 to 10.You can repeat this exercise ten times (one set) per day. If you perform this exercise daily, ten times (one set) is enough. If you only do this exercise every two to three days, then you can do three sets.