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