One Leg Pillow Standing
Technique: Stand with your affected leg on a pillow Hold this position for a count of 10 Repeat 10 times Repeat on opposite side How Often? Twice daily...
Deep Foot Flexors
Technique: • In sitting position, gently hold foot with one hand • With the opposite hand pull all five toes up towards the body How Often? Hold...
Calf Stretch
Technique: Stand on the edge of a ledge (somewhere stable like the stairs or the gutter is ideal). You will need to have enough of your foot on...
Achilles Taping
Technique: Use; KT, Kinezio or Kinesiology Tape Start with the tape applied to the heel area of the foot in a relaxed 90 degree position Pull tape vertically over...
Soleus Muscle Stretch
Technique: To stretch the soleus muscle, the back leg should be bent Place the leg to be stretched behind and lean against a wall keeping the heel down A...
Active Inversion and Eversion
Used as part of your treatment for an ankle sprain. Technique: This exercise will mobilize the ankle ‘sideways’ and so starts to stress the damaged ligaments It should only...
Resisted Dorsiflexion
Technique: • Using a rehabilitation band pull the foot and toes up against resistance and then down again • This is an important strengthening exercise; however it is important not...
Lunges
Although mainly a knee exercise, lunges can be used to improve the balance and strength at the ankle joint. Technique: Stand with the injured foot in front of the...
Ankle Raises
Technique: • Begin by standing in front of a step or riser with feet shoulder width apart, facing forward • Step up onto the step with both feet, holding...
Abductors Strengthening Exercise
Technique Begin this exercise lying on your side in the position demonstrated above Keeping your back and knee straight and foot facing forwards, slowly take your leg to the side...
One Legged Squat
Technique: Stand with arms on your hips or extended out in front Balance on one leg , with the opposite leg raised off the ground Squat down as...
Resisted Plantar Flexion with Band
Technique: Loop a resistance band around the forefoot and hold onto the ends Point the foot away slowly allowing it to return to a resting position Aim for 10-20...
