1. Begin with Range of Motion Exercises - Start once the pain and swelling have reduced: Rotate your foot slowly in both directions (10 reps each). Write the alphabet in the air using your big toe. Sit with your leg straight, loop a towel around your foot, and gently pull towards you (hold 15–30 seconds).
2. Add Stretching for Flexibility - Stretching helps restore mobility: Stand facing a wall, place your hands on the wall and extend one leg behind you. Keep the heel on the ground and lean forward (hold 30 seconds). Slight bend in back knee while doing calf stretch to target Achilles.
3. Begin Strengthening Exercises - Once mobility improves, begin strength training: Sit and use your toes to scrunch a towel placed on the floor.
4. Proprioception & Balance Training - These exercises retrain your body’s ability to sense joint position: Balance on one leg for 30 seconds. Progress by closing eyes or standing on a pillow. Helps challenge stability and strengthens supporting muscles.
5. Functional & Sport-Specific Drills (Only when pain-free) - Build strength and coordination for daily or sports activities: Heel Raises and Toe Walks, Side Hops, Agility Ladder Drills, Jogging to Running Progressions.
Always warm up first. Avoid pain during exercises.Progress gradually. See a physiotherapist if you have ongoing instability, pain, or swelling.
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