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Foot Rolls

  • Sitting in chair, place tennis ball (or similar object) under foot
  • Roll the ball forward and backward under your foot, applying pressure as tolerated
  • Repeat as instructed
Sets: 1
Reps: 1 min
Sessions: 2 Everyday
Resistance: As Tolerated

Plantar Fascia Stretch in Standing

  • Place ball of foot on edge of stair or step
  • Slowly let heel drop down and stretch sole of foot
Sets: 1
Reps: 2
Sessions: 2
Hold Time: 20s

Gastroc Stretch in Standing

  • Stand facing wall
  • Place one foot in back with knee straight
  • Maintain heel on ground and make sure your feet are pointed straight
  • Lean into wall until you feel a stretch
Sets: 1
Reps: 2
Sessions: 2
Hold Time: 20s

Soleus Stretch Standing

  • Stand facing wall
  • Place one foot in back, making sure to keep your foot pointed forward and heel on the ground
  • Slowly lean into wall, bending your back knee until a stretch in felt
  • Hold as instructed
Sets: 1
Reps: 2
Sessions: 2
Hold Time: 20s

Foot/ Toe Flexion Pick Up

  • Curl toes of foot
  • Pick up objects from ground (marbles, tissue, coins)
  • Place object in opposite hand
Sets: 1
Reps: 20
Sessions: 2

Resisted Plantar Flexion

  • Place band around foot
  • Point toes downward, repeat as directed
Sets: 2
Reps: 30
Sessions: 2
Resistance: As Tolerated

Resisted Inversion

  • Place band around foot
  • Move toes and foot inward, repeat as directed
Sets: 2
Reps: 30
Sessions: 2
Resistance: As Tolerated