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Physiotherapist Jed Grant
Updated 27-5-25
How Often
Complete three times per week
When to Stop
Discontinue if pain exceeds 5/10
1Heel Raise
3 sets of 10 reps
  • 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.
2Ankle Eversion
3 sets of 12 reps
  • Sit with your legs extending in front of you and a theraband ties around your feet.
  • Keeping your toes pointed towards the ceiling, turn the soles of your feet away from one another and slowly return them.
  • Repeat as prescribed by your physiotherapist.
3Ankle Inversion
3 sets of 12 reps
  • Sit with a theraband ties around your feet and your legs crossed over one another in front of you.
  • Keeping your toes pointed towards the ceiling, turn the soles of your feet away from one another and slowly return them.
  • Repeat as prescribed by your physiotherapist.