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1. INVERSION STRETCH
While standing, turn the foot in and point it down towards the floor, gently lean over the outside of the foot, you should feel a comfortable stretch in top and outer part of the foot.
2. STANDING EVERSION STRETCH
With the inside portion of your foot in contact with the floor. Gently lean into the medial aspect of the foot. The knee should be medial to the inside of the foot
PLANTAR FLEXION STRETCH
While standing, point your toes strait down in the floor. Gently lean directly over top of the foot, the knee should be in line with the big toe.
3. STANDING CALF STRETCH
Hold yourself up against the wall with your hands. The involved leg should be furthest from the wall and the non-involved leg is closest to the wall with the knee bent. The involved leg is strait with the heel in contact with the floor.
4. STANDING SOLEUS STRETCH
Hold yourself up against the wall with your hands. The involved leg shoulde be furthest from the wall and the non-involved leg is closest to the wall with the knee bent. The knee of the involved leg is slightly bent and the heel is slightly off the ground. You should feel this stretch lower than the calf stretch.
5. STANDING FLEXOR DIGITORUM STRETCH
Stand against the wall with the toes pushing into the wall. Keep the knee straint and gently lean into the stretch. You should feel the stretch in the back of the leg and in the bottom of the foot.
6. STEP ASSISTED PLANTAR FASCIA STRETCH
Stand on the bottom stair with the balls of your feet in contact with the stair. Let the heel drop down and you should feel a comfortable stretch in the bottom of your foot.
ANKLE THERABAND EXERCISES
7. THERABAND INVERSION EXERCISES
Wrap the theraband around the outside of the foot. Point the toes to the ceiling. While maintaining contact between the heel and the floor, move the little toe to the floor. Repeat the exercise, by going back to the starting position.
8. THERABAND EVERSION EXERCISE
Wrap the theraband around the inside of the foot. Point the toes to the ceiling. While maintaining contact between the heel and the floor bring the big toe to the floor. Repeat the exercise by returning to the starting position.
9. THERABAND PLANTAR FLEXION
Wrap the theraband around the balls of your feet and point you toes away from the body.
10. THERABAND DORSI FLEXION
Anchor the theraband to something stationary like a bed post. While sitting on the ground wrap the theraband over the top of the foot. Then point the toes towards the body, "bring the toes to the nose".
Foot Drills
11. WALKING ON TOES
Walk while standing on the toes
12. WALKING ON HEELS
Walk while standing on the heels.
13. WALKING ON OUTSIDE OF FOOT
Walk on the outside of the foot.
14. WALK ON THE INSIDE OF THE FOOT
Walk while standing on the inside of the foot
15. WALK BACKWARDS WHILE STANDING ON HEELS
Walk bacwards while standing on heels.
16. SINGLE LEG "TOONEY RAISES"
Place a "Tooney, Loonies or quarter" under the big to. Perform a Calf raise focusing on pushing the coin into the ground. This focuses on strengthening the muscles on the outside of the leg and is a great exercise for ankle sprains.
ANKLE PLYOMETRICS
17. FRONT TO BACK HOPS
Stand on your toes in front of a line on the floor. Hop back and forth over the line, always landing on the toes
18. SIDE TO SIDE HOPS
Stand on your toes parallel to a line on the ground. Hop side to side over the line always landing on your toes.
TOWEL EXERCISES
19. TOWEL SCRUNCH
Place a wet towel on the ground, or place a can of soup on a towel. Scrunch the towel up by pulling it towards you with the toes. This will strengthen the smaller muscles on the bottom of the foot.
20. TOWEL SIDE TO SIDE SCRUNCH
Place a wet towel on the floor and scrunch it up side to side in a windshield wiper fashion.
21. TOWEL SCRUNCH, LIFT AND DROP
Place a wet towel on the floor. Scrunch it toward you with your toes, then grab the towel with the toes, lift it off the ground and then drop it. Repeat the exercise.
PROPRIOCEPTION EXERCISES
22. SINGLE LEG STANDING
Stand on the involved leg for 30 seconds while maintaining balance. To make this exercise more challenging perform with the eyes closed.
23. ALPHABET
Spell the alphabet with the foot. Imagine the big toe is the pen. Once completed spell the alphabet backwards.
ICING STRATEGIES
1. Place a bag of frozen vegetables or fruit over the affected area with a cloth inbetween the skin and bag. Mold the bag to conform to the shape of the area you are icing.
2. Place a golf ball, tennis ball or full water bottle in the freezer. Roll your foot over top of the frozen object from heel to toe.
