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.

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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.

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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.

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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.

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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.