Standing calf stretch off a step
Using a step or a stair, hang one heel off the step. Make sure your toes are pointing forward. Push down through your back heel, keeping your knee straight. Push until you feel a stretch. Hold for 20-30 seconds. Then, without moving your feet, gently bend the back knee while still pushing down. (Should feel the stretch slightly lower in your calf). Hold for another 20-30s. Switch sides and repeat.
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Seated calf stretch with a band
Sit with your legs straight out. Wrap either an exercise band or a belt around the ball of your foot. Pull towards your body until you feel a stretch in the back of the calf/leg. Hold for 30 seconds. Then, without changing positions, slightly bend your knee, while still pulling the band toward you. You should feel the stretch move lower in your calf. Hold again for 30 seconds. Switch sides and repeat.
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Ankle inversion with band
Sit on the floor with your leg straight in front of you. Cross your good leg over the top. Loop the exercise band around your affected foot and the tails around the sole of the foot crossed on top. Pull until there is some resistance. Then, slowly, turn your foot inwards as if to look at the sole of your foot & slowly return to starting position. Do 12-20 reps. To make this more difficult, pull the band harder.
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Ankle eversion with band
Sit on the floor with both of your leg straight out in front of you. Loop the exercise band around your affected foot and the tails around the sole of the opposite foot. Pull until there is some resistance. Then, slowly, turn your ankle/foot out & slowly return to starting position. Do 12-20 reps. To make this more difficult, pull the band harder.
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Ankle plantarflexion with band
Sit on the floor with your affected leg straight out in front of you. Loop the exercise band around the ball of your foot. Slowly, point your toes towards the floor & slowly return to starting position. Do 12-20 reps. To make this more difficult, pull the band harder
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Ankle dorsiflexion with band
Sit on the floor with your affected leg straight out in front of you. Loop the exercise band around the top of your foot. Then either have someone pull the band away from you OR as demonstrated in the video, you can wrap it around your other foot and bend the affected leg up. Keep your toes extended so the band doesn’t fly off your foot as you point your ankle. Then, slowly, flex your ankle up towards your body & slowly return to starting position. Do 12-20 reps. To make this more difficult, pull the band harder.
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Calf Raises
Begin with feet flat on the ground. Then slowly raise up on toes and hold for 2-5 seconds then slowly and controlled return your heels to the ground. Do 12-15 reps. If this becomes easy, try doing it on one foot. Make sure your ankles don't roll out when you rise up. They should stay straight and in a neutral position.
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Balance: Single leg, eyes open and closed
Balance on your affected foot. Try to keep your balance without holding on for 20-60 seconds. We recommend having something nearby in case you lose your balance, like a chair or the countertop. To make this harder, try to do this with your eyes closed (you see him wobble in the video when he does this).
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