1Ankle Dorsiflexion [Knee to Wall]
- Stand next to a wall and place one foot in front of the other, its best to start closer to the wall approx. 5cm away.
- Whilst keeping your foot flat on the ground bend the knee with the aim of touching the wall.
- If you can touch the wall, move the foot back a centimetre each time until you find it difficult to reach the wall and feel a light stretch.
- Repeat/perform the exercise as instructed by your therapist as there is a few variations.
- Holding the stretch for 30 seconds up to a minute can be of benefit for people with stiffness in their ankle.
Or kneeling version where you can push through your knee to increase this mobilisation
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.
2 sets of 10
1 set of as many as you can until fatigue
Start with double leg and only as much weight as you feel comfortable on your injured side
– increase the percentage of weight through the injured side gradually
– progress to single leg calf raises when able
3Single Leg Balance
- Position yourself next to a bench, chair or wall for balance support as needed.
- Come into single leg standing on the target limb.
- Attempt to hold balance here for a designated time frame and steady with support if needed.