Guidance on the amounts of each exercises you should aim to do are provided, but let pain be your guide and only do as much as you can within the amounts given.
Aim to do the exercises three times a day.
Ankle and foot range of movement exercises
Starting position: sit on the floor or on a bed with your legs straight out and your toes pointing towards the ceiling.
Repeat each of these exercises 10 times:
- Point your foot up and down within a comfortable range of movement.
- Turn your foot inwards so that your toes are pointing towards your other foot and then move back to the starting position.
- Turn your foot outwards so that your toes are pointing away from your other foot and then move back to the starting position.
Ankle stretch
Sit with your legs straight out in front of you. Put a towel/bandage around the foot of your injured leg and pull it towards you. You should feel a stretch in the back of your calf.
Hold this for up to 30 seconds and repeat 3 times
