Double Leg Toe Curling
With both feet resting on towel, bunch towel up as you curl toes. Repeat 3 times. Do 2 sessions per day.
Ankle pump to decrease swelling
3 Movements
- Up/Down
- Out to Side and Back to Neutral
- Curl and Splay Toes
With leg elevated, gently flex and extend ankle. Repeat 30 repetitions/sets. Do 3 sessions per day.
Resisted Eversion
With tubing anchored around leg of bed or couch, slowly turn involved foot up and outward. Repeat 30 times. Do 2 sessions per day.
Resisted Dorsiflexion
With tubing anchored around leg of bed or couch, pull foot toward face. Return slowly to starting position. Relax. Repeat 30 times. Do 2 sessions per day.
One Leg Balance
Level 1
a) Static.
b) Arm Circles.
c) ABC’s with non weight bearing foot.
Level 2
Eyes Closed
Attempt to balance on involved leg. Begin with eyes open and then attempt to perform exercise with eyes closed. Hold 60 seconds / mins. Repeat 1 times. Do 3 sessions per day.
Gastroc Stretch
Keeping back leg straight, with heel on floor and turned slightly inward, lean into wall until a stretch is felt in calf. Hold 20 seconds. Repeat 2 times. Do 2 sessions per day.
