1. Foot Scrunching (Towel)
Sets: 2
Reps: 10
Hold: 2 seconds at end-range (squeeze for 3seconds)
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
2. Assisted Dorsiflexion (Belt)
Sets: 1
Reps: 5x
Hold: 10 seconds
Rest: 30 seconds between each rep
Tempo: slow and controlled
Frequency: 1-2 times per week
3. Ankle Pumps
Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
4. Ankle Circles
Sets: 2 (1st set clockwise 2nd set counter-clockwise)
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
5. Marching (Chair)
Sets: 2
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
6. Plantar Fascia Stretch | Bilateral (Stairs)
Sets: 1
Reps: 5x
Hold: 10 seconds
Rest: 30 seconds between each rep
Tempo: slow and controlled
Frequency: 1-2 times per week
7. Contrast Bath | Foot
Sets: 3 sets
Reps: 3 mins in warm and cold
Frequency: 3 times per day
1. Foot Scrunching (Towel)
Sets: 2
Reps: 10
Hold: 2 seconds at end-range (squeeze for 3seconds)
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Sit with foot on towel
Execution:
- Scrunch the towel with your toes
2. Assisted Dorsiflexion (Belt)
Sets: 1
Reps: 5x
Hold: 10 seconds
Rest: 30 seconds between each rep
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Sit with your legs out in front
- Loop a belt or towel around the underside of your foot as shown
Execution:
- Bend your ankle, bringing your foot towards you
- Use the belt or towel to help with the motion
3. Ankle Pumps
Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Lay on your back
Execution:
- Point your foot up and down
4. Ankle Circles
Sets: 2 (1st set clockwise 2nd set counter-clockwise)
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Sit in a chair with good posture
- Rest the edge of your heel onthe floor as shown
Execution:
- Trace clockwise/counterclockwise circles with your big toe
5. Marching (Chair)
Sets: 2
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand with good posture, feet shoulder width apart
- Use a chair or counter to balance yourself
Execution:
- Lift one knee up as high as you can, then relax it back down. Now lift the other knee up as high as you can, then relax it back down
- Maintain good posture and keep your hips level
6. Plantar Fascia Stretch | Bilateral (Stairs)
Lower heels down to feel a stretch in the bottom of the foot
Sets: 1
Reps: 5x
Hold: 10 seconds
Rest: 30 seconds between each rep
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand on the edge of a stair step
- Your heels should hang over the edge
Execution:
- Lower your heels down to feel a stretch in the bott om of your foot and hold for 10 seconds
7. Contrast Bath |Foot
Sets: 3 sets
Reps: 3 mins in warm and cold
Frequency: 3 times per day
Preparation:
- Begin 3-5 days after injury
- Prepare tubs of warm water and cold water
Execution:
- Soak foot in warm water as specified (3 mins)
- Alternate with cold water as specified (3 mins)
- Perform 3 times, 3 times per day