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Stretching Exercises

Foot and Ankle Exercises: Bent-Knee Calf Stretch

Screen Shot 2016-02-17 at February 17,2016 11.52.38 AMThis exercise is designed to stretch and strengthen your feet and ankles. Before beginning the exercise, read through all the instructions. While exercising, breathe normally and don’t bounce. If you feel any pain, stop the exercise. If pain persists, inform your healthcare provider.
· Stand an arm’s length away from a wall. Place the palms of your hands on the wall. Step forward about 12 inches with your ______ foot.
· Keeping toes pointed forward and both heels on the floor, bend both knees and lean forward. Hold for ______seconds. Relax.
Repeat ______ times. Do ______ sets a day.

 

Foot and Ankle Exercises: Ankle Circles

Screen Shot 2016-02-17 at February 17,2016 11.52.46 AMThis exercise is designed to stretch and strengthen your feet and ankles. Before beginning the exercise, read through all the instructions. While exercising, breathe normally. If you feel any pain, stop the exercise. If pain persists, inform your healthcare provider.
Sit straight-legged on the floor or other firm surface.
Resting your ______ calf on a rolled-up towel, use your foot to draw circles in both directions or write the letters of the alphabet in the air.
Continue for ______ seconds. Do ______ times a day.

 

Foot and Ankle Exercises: Single-Leg Heel Raise

Screen Shot 2016-02-17 at February 17,2016 11.52.51 AMThis exercise is designed to stretch and strengthen your feet and ankles. Before beginning the exercise, read through all the instructions. While exercising, breathe normally and don’t bounce. If you feel any pain, stop the exercise. If pain persists, inform your healthcare provider.
Stand, using a sturdy chair or counter for balance only. Lift your left foot and stand with your weight on the other foot.
Rise up on your toes, then lower back onto your heel.
Repeat 10 times. Do 3 sets a day.