1Big Toe Extension
- Position the feet firmly on the ground directly underneath the knees.
- Elevate the big toe to the roof and slowly lower back to the ground.
The next exercise is to keep the big toe flat and raise the other four toes.
The other exercise is to try to spread the toes apart.
2Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Slowly lower yourself to the ground.
3Heel Raise [Metatarsal Extension]
- Extend the toes over a rolled up towel or against the wall.
- Ensure that the ball of the big toe maintains contact with the floor.
- Lift the heels off the ground.
- This is to bias the plantar surface of the foot and encourage lengthening.
We practised this with one foot at a time, you can perform it either way.
4Gastrocnemius
- Stand with toes pointing straight forward.
- Step one leg out in front – make sure your toes are still pointing forward.
- Keeping your back knee straight and back heel on the floor, bend your front knee.
- You should feel a stretch on the back of your calf.
- Complete as per Physiotherapist instruction.
Perform with the back leg straight, then with the back knee bent down.