Purposed of program:
After an injury or surgery, an exercise conditioning program will help you to return to daily activities and enjoy a move active, healthy lifestyle following a well-structured conditioning program will also help you return to sports and other recreational activities.
This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you. it should be performed under your doctor’s supervision .Talk to your doctor or physical therapist about which exercise will best help you meet your rehabilitation goal’s.
Strength: strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable; keeping these muscles strong can relieve foot and ankle pain and prevent further injury.
Flexibility: strengthening the muscles that you strengthen is important for restoring range of motion and preventing injury .Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
Target muscles: The muscle groups of the lower leg are targeted in this conditioning program, as well as the tendons and ligaments that control movement in your feet,. These include:
Gastrocnemius – soleus complex(calf) Soleus (calf)
Anterior tibialis (shin) Dorsiflexsors (ankle)
Posterior tibialis ( center of calf) Planter flexsors (ankle)
Posterior longus (outside of lower calf) Invertors (ankle)
Posterior brevis(outside of lower calf) Evertors (ankle)
Length of program: This foot and ankle conditioning program should be continued for 4 to 6 weeks unless otherwise specified by your doctor of physical therapist. After your recovery theses exercises can be continued as a maintenance program for lifelong protection and health of your lower legs. Performing the exercises three to five days a week will maintain strength and range of motion in your foot and ankle.
Getting started
Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch: After warp-up, do the stretching exercise shown on page 1 before moving to the strengthening exercise. When you have completed the stretching exercises, repeat the stretching exercises to end the program
Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any [pain while exercising.
Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
Foot and ankle conditioning program
STRETCHING EXERCISES
1-Heel cord stretch
Main muscles worked: Gastrocnemius – soleus complex (calf).
You should feel this stretch in your calf and into your heel.
Equipment needed: None
Step by step directions:
Standing facing a wall with your unaffected leg forward a slight bend at the knee. Your affected leg is straight and behind you, with the heel and the toes pointed in slightly.
Keep both heels flat on the floor and press your hips toward the wall.
Hold this stretch for 30 seconds and then relax for 30 seconds. Repeat.
2. Heel Cord Stretch with Bent Knee
Main muscles worked: Soleus.
You should feel this stretch in your calf, the sides of your ankle, and into your heel.
Equipment needed: None
Step by step directions:
Standing facing a wall with your unaffected leg forward a slight bend at the knee. Your affected leg is straight and behind you, with the heel and the toes pointed in slightly.
Keep both heels flat on the floor and press your hips toward the wall.
Hold this stretch for 30 seconds and then relax for 30 seconds. Repeat.
3-Golf Ball Roll
Main muscles worked: planter fascia ligament.
You should feel this stretch along the bottom of your foot..
Equipment needed: Golf ball
Standing facing a wall with your unaffected leg forward a slight bend at the knee. Your affected leg is straight and behind you, with the heel and the toes pointed in slightly.
Keep both heels flat on the floor and press your hips toward the wall.
Hold this stretch for 30 seconds and then relax for 30 seconds. Repeat.
3-Golf Ball Roll
Main muscles worked: planter fascia ligament.
You should feel this stretch along the bottom of your foot..
Equipment needed: Golf ball
Step by step directions:
Sit on a stable chair with both feet planted on the floor.
Roll a golf ball under the arch of your affected foot for 2 minutes.
4- Towel stretch
Main muscles worked: Gastrocnemius-Soleus-Complex.
You should feel this stretch in your calf and into heel.
Equipment needed: Hand towel
Step by step directions:
Sit on the floor with both legs out in front of you.
Loop a towel around the ball of your affected foot and grasp the ends of the towel in your hands.
Keep your affected leg straight and pull the towel toward you.
Hold for 30 seconds and then relax for 30 seconds. Repeat.
5-Calf raises
Main muscles worked: Gastrocnemius – soleus complex
You should feel this exercise in your calf.
Equipment needed: Chair for support.
Step –by- step directions
Stand with your weight evenly distributed over both feet. Hold onto the back of a chair or a wall for balance.
Lift your unaffected foot off of the floor so that all of your weight is placed on your affected foot.
Raise the heel of your affected foot as high as you can, then lower.
Repeat 10 times.
6- Ankle range of motion
Main muscles worked: Dorsiflexors,Planterflexors,invertors,evertors.
You should feel this exercise at the top of your foot and throughout your ankle .in your
Equipment needed: None
Step by step directions:
Sit down so that your feet do not touch the floor.
Use your foot to write each letter of the alphabet in the air. Lead with your toe.
7- Marble pickup
Main muscles worked: Planter flexors.
You should feel this exercise at the top of your foot and toes
Equipment needed: 20 marbles
Step by step directions:
Sit with both feet flat and place 20 marbles on the floor in front of you.
Use your toes to pick up one marble at a time and place into a bowel.
Repeat until you have picked up all the marbles.
8- Towel curls
Main muscles worked:
Planterflexors.
You should feel this exercise at the top of your foot and toes.
Equipment needed: Hand towel
Step by step directions:
Sit with both flat feet and place a small towel on the floor in front of you.
Grab the center of the towel with your toes and curl the towel toward you.
Relax and repeat.
9- Ankle Dorsiflexion/Planter flexion
Main muscles worked: Anterior tibialis, Gastrocnemius-soleus complex.
You should feel this exercise at your calf, shin,the back of your heel, and the top of yourfoot
Equipment needed: Hand towel
Step by step directions:
Sit on the floor with your legs straight out in front of you.
For dorsiflexion,anchor the elastic band on a chair or table leg, then wrap it around your foot.
Pull your toes toward you and slowly return to the start position.Repeat 10 times
For Planter flexion, Wrap the elastic band around your foot and hold the ends in your hand.
Gently point your toes and slowly return to the start position.Repet 10 times.