PT Guide
http://physicaltherapistguide.webstarts.com/
Exercises for Ankle and Foot
This is the echo pump, all you are going to do is pull your toes up towards your head as far as you can till you feel a good stretch and then point, flex and point, nice and easy, three sets of ten for a total of thirty. This is the towel crunch, you want to get a towel stretched out in front of you on a smooth surface like a tile and you are just going to push up your feet there pulling the towel underneath your toes to at least fifty a piece.
This is the three way heel raise, for the first one, you are going to point your feet directly forward and you come up on your tip toes and slowly back down and then next, you are going to turn your heels out and come up again, nice and smooth and then for the last one, you are going to turn your toes out, same thing coming out, three sets of ten for a total of thirty for each direction.
This exercise is a four position for ankle exercise, you are just going to point the toe down, you are going to do three sets of ten for a total of thirty there, the next one you are going to do is an eversion, you are going to wrap it around your opposite foot just like that and then you are going to come out to the side, make sure you are not turning at the hip, you are not rotating the leg out but you are actually just moving the ankle there so the toes are pointed out.
The next one is an eversion, resistance, you are going to put your foot on the opposite side, cross your legs there and then you are going to point your toes inward, again you are not rotating at the hip but you are just moving the ankle, you may have to have some way to secure it or someone to hold it down like this and you are going to pull the toes up towards the head there and you are going to do three sets of ten for a total of thirty on each direction.