Physical Therapy: Ankle/Foot Exercises

TOC Exercise Videos via Youtube

Illustrated Exercises
Shoulder
Knee
Lower Back
Ankle/Foot
Hand/Wrist
Cervical

 

Dorsi and Plantar Flexion

Sit with injured foot hanging off bed or chair. Slowly point foot up towards knee. Hold for 5 seconds and slowly return to starting position. Slowly point toe downward and away from knee. Hold for 5 seconds and slowly return to starting position.


Inversion/Everson

Sit with injured foot hanging off bed or chair. Slowly turn the sole of the foot inward. Hold for 5 seconds and slowly return to starting position. Slowly turn sole of foot outward. Hold for 5 seconds and return to starting position.


Heel Raises

Stand with both feet shoulder width apart. Rise up on toes, lifting heels as high as possible. Hold for 5 seconds and slowly return to starting position.


Heel Cord Stretch

Stand facing wall, injured foot back, uninjured foot forward, toes facing wall. Keep injured foot heel flat and slowly bend front leg, , keeping injured leg straight. Lean hips forward with back straight until stretch is felt. Hold for 5 seconds and slowly return to starting position.


Plantar Fascia Stretch

Stand with ball of injured foot on wall. Lean hips forward with back straight until stretch is felt. Hold for 5 seconds and slowly return to starting position.



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