1. Ankle Range of Motion (Alphabet Exercise) - Restore flexibility and joint mobility. Sit or lie down with your leg extended. Use your big toe to “draw” the alphabet in the air. Move slowly and control each motion, using your ankle — not your whole leg.
2. Towel Stretch - Improve flexibility and prevent stiffness in your Achilles tendon and calf. Sit with your injured leg straight in front of you. Loop a towel around the ball of your foot and gently pull it toward you. Hold for 15–30 seconds, then relax.
3. Calf Raises - Strengthen calf and ankle muscles for stability. Stand with your feet hip-width apart, near a wall or chair for balance. Slowly lift your heels off the floor, standing on your toes. Hold for 3 seconds, then lower back down.
4. Single-Leg Balance - Restore proprioception (body balance awareness) and stability. Stand on your injured leg with your knee slightly bent. Try to maintain balance for 30 seconds without support. To increase difficulty: close your eyes or stand on a soft surface (e.g., pillow).
5. Resistance Band Eversion and Inversion - Strengthen inner and outer ankle ligaments. Sit with your leg extended and wrap a resistance band around your foot. Turn your foot outward against the band’s resistance. Turn your foot inward against the band’s pull.
Start slow — avoid pain or swelling after exercises. Apply ice after sessions if discomfort occurs. Progress to more advanced balance and strengthening exercises as healing continues. Always follow your physiotherapist’s advice for your recovery stage.
Address - #10-41 Mount Elizabeth Novena Specialist Centre 38 Irrawaddy Road Singapore 329563
Phone - 67348168
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Visit - https://www.footandankledoc ...
