Heel Cord Stretch
  • Facing a wall, stand with your unaffected leg forward, bending your knee slightly. Your affected leg should be straight and behind you, keeping the heel flat and the toes slightly pointed inwards.
  • With both heels flat on the floor, press your hips forward towards the wall.
  • Hold this stretch for 30 seconds. Then relax for 30 seconds.
  • Repeat.

Heel Cord Stretch with Bent Knee
  • With your unaffected leg forward facing the wall, slightly bend at the knee. The affected leg should be behind you, with the knee bent and the toes slightly pointed inwards.
  • Keeping both the heels flat on the floor, press your hips forward toward the wall.
  • Hold the stretch for 30 seconds. Then relax for 30 seconds.
  • Repeat.

Golf Ball Roll
  • Sit comfortable on a chair with both feet planted on the floor.
  • For 2 minutes, roll a golf ball under the arch of your affected foot.

Towel Stretch
  • Sit on the floor. Both legs should be out in front of you.
  • Loop a towel around the ball of your affected foot and grasp the ends of the towel in your hands.
  • Keeping your affected leg straight, pull the towel toward you.
  • Hold in this position for 30 seconds. Then relax for 30 seconds.
  • Repeat thrice.

Calf- Raises
  • Stand straight with your weight evenly distributed over both feet. Hold onto the back of a chair or a wall for balance.
  • Lift your unaffected foot away from the floor, so that your complete weight is placed on your affected foot.
  • Raise the heel of your affected foot as much as you can, before you lower it.
  • Repeat this about 10 times.

Ankle Range of Motion
  • Sit down, in such a way that your feet does not touch the floor.
  • Using your foot, write each alphabet in the air. Lead with your big toe.

Marble Pick-up
  • Sit with both feet flat, with 20 marbles placed on the floor in front of you.
  • Using your toes, pick up one marble at a time, and place them into a bowl.
  • Repeat this exercise till you have picked up all the marbles.

Towel Curls
  • Sit with both feet flat. Place a small towel on the floor in front of you.
  • Using your toes, grab the center of the towel, and curl the towel toward you.
  • Relax a bit and repeat it.

Ankle Dorsiflexion/Plantar Flexion
  • Sit on the floor. Place your legs straight out in front of you.
  • For dorsiflexion, anchor the elastic band on a table leg, then wrap it around your foot.
  • Pull your toes toward you and slowly return to the start position. Repeat 10 times.
  • For plantar flexion, wrap the elastic band around your foot and hold the ends in your hand.
  • Slowly return to the start position, gently pointing your toes. Repeat 10 times.

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