Dorsiflexion and Plantar Flexion
Sit with injured foot hanging off bed or chair. Slowly point foot up towards knee. Hold for 5 seconds and slowly return to starting position. Slowly point toe downward and away from knee. Hold for 5 seconds and slowly return to starting position.
Inversion/Eversion
Sit with injured foot hanging off bed or chair. Slowly turn the sole of the foot inward. Hold for 5 seconds and slowly return to starting position. Slowly turn sole of foot outward. Hold for 5 seconds and return to starting position.
Heel Raises
Stand with both feet shoulder width apart. Rise up on toes, lifting heels as high as possible. Hold for 5 seconds and slowly return to starting position.
Heel Cord Stretch
Stand facing wall, injured foot back, uninjured foot forward, toes facing wall. Keep injured foot heel flat and slowly bend front leg, keeping injured leg straight. Lean hips forward with back straight until stretch is felt. Hold for 5 seconds and slowly return to starting position.
Plantar Fascia Stretch
Stand with ball of injured foot on wall. Lean hips forward with back straight until stretch is felt. Hold for 5 seconds and slowly return to starting position.
