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...
Active Plantar Flexion and Dorsiflexion
Technique: • This exercise can be done in the early stages and will help prevent the ankle from seizing up • Simply pull the foot up as far as...
Abductors Strengthening with Band
Technique Loop the band around your ankle, and stabilize the other end of the band to a stationary object near the floor Stand with side closest to attachment...
Leaning Heel Back Calf Stretch
Technique: Stand with one leg far in front of the other and lean forwards against a wall Keep the back heel flat on the floor with knee locked...
Lying Leg Hang Abductor Stretch
Technique: Lie on the edge of a table In side lying, bring the upper leg over the body and let it hang over the side of the table Slightly rotating...
Heel Taps
Technique: • Begin this Pilates exercise lying on your back in neutral spine with your hands by your side/on your chest and your hips and knees bent to...
Tibialis Posterior Stretch
Technique: Starting position: Stand on a step on one leg, holding onto a banister The front of the foot should be on the step with the heel hanging...
Nerve Glide for Sciatic Nerve
Technique: Sit in a chair with your back straight and both feet flat on the floor Gently kick your injured foot back under the chair and, as you do, drop...
The Pigeon (Yoga Stretch)
Technique: • Begin in a table top position. Exhale; slide your right knee forward so that the femur (thigh bone) and knee are directly in front of its hip...
Quadriceps Stretch
Technique Stand on one foot, holding the back of a chair/wall to balance With your free hand, hold the ankle of the stretching leg behind you Pull your...
Chair Sits/Squats
Technique: Perform a slow chair-sit exercise twice daily to build strength in your quadriceps, which will help stabilize your knees. To do this, sit in a chair, keeping your...
Sciatic Mobilizing Stretch
Technique Start position: Lie on your back Place a small flat cushion or book under your head Bend your knees and keep your feet straight and hip-width apart...
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