ABC's- Using only the ankle and foot, trace the letters of the alphabet. Perform A to Z. Repeat 3 times.
Ankle Pumps- Using only the ankle and foot, push the foot forward as far as possible. "Pressing on a gas pedal". Complete 50 reps.
4-Way TheraBand Ankle- Using a TheraBand; 1. Loop around involved foot and push forward as far as possible and return slowly. Pressing on a gas pedal. Complete 3 sets of 10 reps.
2. Loop around involved foot, stabilize with opposite foot, reach out and slowly back, limiting any knee movement. Complete 3 sets of 10 reps.
3. Loop around involved foot, stabilize by crossing opposite leg over, reach in and slowly back, limiting any knee movement. Complete 3 sets of 10 reps.
4. Loop around involved foot and bend knee. Stabilize with opposite leg straight and full foot up and slowly lower. Toes to nose. Complete 3 sets of 10 reps.
Calf Raise- Stand on both legs (progress to single leg as you advance), raise the heels by extending the ankles as high as possible. Slowly return. Repeat 3 sets of 10 reps.
Uneven Surface Balance Drill- Place affected ankle or foot on uneven surface (foam pad or bosu ball). With knee slightly bent, maintain balance for 30 seconds. Repeat 5 sets.
Bosu Ball Lunge- Start in a standing position. Lunge forward with the right leg onto the bosu ball. Make firm contact with the bosu ball forming a 90-degree angle. Slowly move back to starting position. Switch legs. Complete 3 sets of 10 reps. (Right and Left is 1 rep).
Foot on Wall Calf Stretch- Standing with a wall in front of you, place the ball of your foot on the wall. Keeping the knee straight as you can, lean forward to hold the stretch for 30 seconds, then relax. You should feel this stretch in your ankle and underneath your foot. Complete 3 rounds.
Half Kneeling Soleus Stretch- In a kneeling position with one leg up and your foot flat on the ground, lean forward as much as you can. With your knee bent, slightly bring your heel off the ground. Hold this position when you feel a good stretch in the calf musculature. This should feel like a deep stretch in the calf and even into the Achilles’ Tendon. Complete 3 times for 30 seconds.
Ankle Dorsiflexion Stretch PNF- Kneel on the ground with the foot you want to stretch in front of you. While keeping your forward foot flat on the ground, lean as far forward as you can without letting your heel come off the ground. Hold that stretch for 15 seconds. Staying in the same position, push down into the ground with the ball of your foot without moving the foot or leg. Hold this position for 10 seconds. Finally, in the same position, try to bring your toes and foot off the ground, without moving the foot or toes. Hold each rep for ten seconds and repeat this process 10-15 times.
Soft Tissue Mobilization
Foam Roll Calf- Sit on the ground and place roller under legs just below the knee and balance on hands behind you. Slowly roll from below the back of the knee to the Achilles, scaning for tender areas. Rotate the feet in and out to isolate areas of the calf. Cross over leg to emphazie pressure on one leg. Foam roll for 3-5 minutes.