FOOT EXERCISE

Heel Cord Stretch : Stand facing a wall with your unaffected leg forward with a slight bend at the knee. Your affected leg is straight and behind you, with the heel flat and the toes pointed in slightly. Keep both heels flat on the floor and press your hips forward toward the wall. Hold this stretch for 30 seconds and then relax for 30 seconds. Repeat.

Heel Cord Stretch with Bent Knee: Stand facing a wall with your unaffected leg forward with a slight bend at the knee. Your affected leg is behind you, with the knee bent and the toes pointed in slightly. Keep both heels at on the floor and press your hips forward toward the wall. Hold the stretch for 30 seconds and then relax for 30 seconds. Repeat 


Ball Roll: 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.

Towel Stretch: 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 3 times. 


Calf Raises: 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 oor 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. 


Ankle Range of Motion: 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 big toe.

Marble Pickup: Sit with both feet at 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 bowl. Repeat until you have picked up all the marbles.

Towel Curls: Sit with both feet at 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.

Ankle Dorsifexion/Plantar Flexion: Sit on the floor with your legs straight out in front of you. For dorsifexion, 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 plantar 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. Repeat 10 times.