Exercises for the Foot & Ankle

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."