Authors

Dr Keran Sundaraj MBBS, MSc (Trauma), FRACS, FAOA

After an injury or surgery, a targeted exercise program will help you return to activity sooner. If prescribed by Dr Sundaraj, this structured program is designed to help you achieve this.

These exercises are best repeated 3-4 times per day. To help with loosening up the muscles, a hot shower or water bath may be helpful. Ice packs can be used for 5 minutes after each session to help with swelling. In general, these exercises should feel like a stretch rather than being overly painful.

Ankle Range of Motion

This is designed to regain the motion in your foot and ankle. Whilst sitting in a chair, write each letter of the alphabet in the air. Lead with your big toe. In order to avoid moving your entire leg, you can place the heel on the ground.

Towel Curls

This is designed to exercise the toes. Sit in a chair with a small towel in front of you. Grab the centre of the towel with your toes and curl the towel toward you. Repeat 10 times.

Heel Cord Stretch

This is designed to stretch the gastrocnemius-soleus complex (calf muscle). Stand facing a wall with the unaffected leg forward with a gentle bend in the knee. The affected leg is behind, with the knee straight. Both heels should be flat on the floor. Press your hips forward toward the wall. You should feel this as a stretch in the heel. This can be repeated with both legs slightly bent, allowing for more ankle flexion. Repeat 10 times.

Ball Roll

This is designed to massage the plantar fascia ligament, which runs on the sole. Whilst sitting on a chair, run a golf ball or similar sized, firm ball under the arch of the affected foot. This can be continued for 2 to 4 minutes.

Towel Stretch

This is designed to stretch the gastrocnemius-soleus complex (calf muscle). Whilst sitting on the floor, place your legs out in front. Loop a towel around the ball of your affected foot. Now grasps the ends of the towel in your hands. Next, pull the towel toward yourself, holding the stretch for 30 seconds. You should feel this as a stretch in the heel. Repeat 10 times.