1Ankle Inversion
- Secure the resistance band around the affected foot and loop it around the unaffected limb to anchor.
- With a straight knee, move the ankle so the toes are coming inwards across the midline.
- Slowly return to the start position.
- Repeat as per Physiotherapist’s guidelines.
2Ankle Plantarflexion
- Wrap the resistance band around the foot and hold onto both ends.
- Come into a sitting position with affected limb out long resting on a towel to elevate the foot.
- With a straight knee, move the ankle so the toes are pointing towards the ground.
- Slowly return to the start position.
- Repeat as per Physiotherapist’s guidelines.
3Ankle Eversion
- Secure the resistance band around the affected foot and loop it around the unaffected limb to anchor.
- With a straight knee, move the ankle so the toes are coming outwards away from the body.
- Slowly return to the start position.
- Repeat as per Physiotherapists guidelines.
4Ankle Dorsiflexion
- Secure the resistance band to a low anchor point or with someone holding it out in front of the foot.
- Place the band over the top of the foot.
- Come into a sitting position with affected limb out long resting on a towel to elevate the foot.
- With a straight knee, move the ankle so the toes are coming towards the head.
- Slowly return to the start position.
- Repeat as per Physiotherapists guidelines.
5Single 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.
6Heel Raise [Flat]
- Stand facing a wall or stable surface and place your fingers on 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.
- Transfer your weight to one leg with the heel still lifted.
- Lift the other leg off the ground.
- Balance on the ball of the foot of one leg.
- Slowly lower yourself to the ground on that leg.
- Place both feet back on the ground.
- Restart pushing up onto both feet.
- Complete pace and number of repetitions as instructed by your Physiotherapist.
7Plantar Fascia Stretch
- Stand facing the wall.
- Place the balls of your right foot up onto the wall with your heel resting on the floor.
- Gently press your body forward towards the wall.
- You should feel a strong stretch into both calf and the arch of the foot.
- Sustain as per Physiotherapist guidelines.
8Plantar Fascia Release
- Stand with support from wall or a stable surface.
- Place your foot on the spiky ball and slowly roll along the bottom of the foot.
- You can change the intensity by increasing your weight on the ball.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete for 5 mins on each foot.
- This can also be completed on a roller is you don’t have a spiky ball.
Can use frozen water bottle