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&'Jts Center
Medical
ANKLE ALPHABET Slowly rotate foot/ankle clockwise and
Using your ankle and foot only, trace the counterclockwise. Gradually increase range
letters of the alphabet_. Perform A through of motion. Avoid pain.
z.

Repeat _ _ times . Repeat _ _ times

Do _ _ sessions per day Do __ sessions per day

SINGLE LEG TOE CURLING RANGE OF MOTION

With foot resting on towel, slowly bunch Plantar/Dorsillexion
towel up as your curl toes. .Relax leg. Gently bend and straighten
ankle. Move through full range of motjon.
Avoid pain.

Repeat _ _ times
Do __ sessions per day

RANGE OF MOTION
Inversion/Eversion Repeat _ _ times
With leg relaxed, gently turn ankle/foot out. Do _ _ sessions per day
Move through full range of motion. Avoid
pain. SITTING TOE RAISE
Raise toes off floor. Keep heels on floor.

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ANKLE CIRCLES .
 Tu.11~ts Medical
Center
TOWEL STRETCH Stand facing the wall. Put involved foot
Place towel by your bed at night. Before behind the other. .Turn foot in slightly.
arising in the morning, use a towel to stretch Bend knee and initiate a sitting position until
calf muscles and plantar fascia. Place towel stretch is felt in Achilles tendon.
around you while feeling a comfortable
stretch in calf. With the other hand, pull the
towel so that you are extending your toes
toward you until a stretch is felt in the area
of your foot. Hold stretch for 30 seconds.
Repeat 2-3 times prior to arising from bed.

PLANTAR FASCIA WALL STRETCH

Place toes on the wall while keeping
forefoot on the floor. Keep heel on the floor
GASTROC STRETCH
and your knee straight. Lean hips toward
Stand facing the wall. Put involved foot
wall until stretch is felt in arch area.
behind the other. Turn foot in slightly.
Keep knee straight and heel on the floor.
Lean forward until a comfortable stretch is
felt in the calf.

PLANTAR FASCIA STAIR STRETCH

Standing with ball of foot on stairs, reach for
bottom step with heel until stretch is felt in
arch of foot. Hold for 30 seconds.

SEATED HAMSTRING STRETCH

Tuck foot near groin with opposite leg
straight. Lean forward until stretch is felt in
back of thigh. Hold for 30 seconds.

SOLEUSSTRETCH