Foot and Ankle Program

Seated Gastroc Stretch

Sitting on the ground with one leg out in front of you, loop a towel around the ball of your foot. Gently and steadily pull on the towel, keeping your knee straight. Hold for 30 seconds, then rest. Repeat 3 times and do twice a day on both feet.

Standing Gastroc Stretch

Stand facing the wall with your hands on the wall. Step one leg forward with a bent knee and foot on the ground. The other leg should remain straight with the heel on the ground. Lean your hips toward the wall. Hold for 30 seconds, then rest. Repeat 3 times and do twice a day on both feet.

Ankle Range of Motion – ABCs

Keeping your leg still slowly move your foot spelling out the alphabet. Do not let your hip or knee move. Spell out the entire alphabet and repeat twice a day on both feet.

Toe Intrinsic Strengthening

Begin by sitting on the floor with your leg straight. Pull foot back toward your shin while bending your toes downward. Then point your foot downward while separating your toes and upward. Repeat 30 times twice a day on both feet.

Toe Flexion – Towel

Seated in a chair begin by placing a towel on the floor under your foot with your heel on the ground. Without moving your heel, pull towel towards you using only your toes. Repeat 10 times, twice a day. on both feet.

Marble Pick-Up

Place 10 marbles on the floor to the side of your foot. Pick up each marble, one at a time and place them on other side of the foot. Perform 3 sets of 10 repetitions, twice a day on both feet.

Single Leg Standing

Stand in between a doorway for balance as needed. Stand on one leg with the foot of the other leg braced against the inside of the lower thigh and knee with the knee of that leg pointed out to the side. With your eyes open stand trying to keep your balance, without using arm support, for 60 seconds. Then repeat the same pose for 30 seconds with your eyes closed. Repeat on the opposite leg. Do each of these five times on each leg once a day.