1Heel Raise [Seated]
- Sit on a sturdy chair or bench with your knees bent at approximately 90 degrees and feet flat on the floor, hip-width apart.
- Place your hands on your thighs for balance.
- Press through the balls of your feet and lift your heels off the ground as high as possible, feeling the contraction in your calves.
- Slowly lower your heels back down to the floor, controlling the movement throughout.
- Repeat until you’ve completed the repetitions as prescribed by your physiotherapist.
2Ankle Plantarflexion [AROM]
- Come into a sitting position with affected limb out long.
- Position a towel underneath the leg to elevate the foot.
- With a straight knee, move the ankle so the toes are pointing towards the ground.
- Return to a comfortable resting position and repeat.
- Repeat as per Physiotherapist guidelines.
3Ankle Inversion Mobility
- Come into a sitting position with affected limb out long.
- Position a towel underneath the leg to elevate the foot.
- With a straight knee, position the foot upright so the toes are towards the roof.
- Move the sole of the foot inwards to the midline of the body.
- Repeat as per Physiotherapist guidelines.