Muscle Strengthening Exercises
Place a ball between your feet. Now, apply some pressure into the ball with the front and inner aspect of your feet and hold for 10-30 seconds and then relax your muscles.
Place a towel between your feet as shown. Next, apply some pressure into the towel with the front and inner aspect of your feet and hold.
Sit with your involved leg straight, now cross your other leg over. Place a towel between your feet. Apply pressure into the towel with the outer aspect of your feet. Try to maintain the equilibrium.
Place your hand on the outer aspect of your foot and hold as you attempt to press the foot into the hand. Try to maintain the equilibrium.
Place your hand on the inner side of your foot and hold as you attempt to lift the foot into the hand. Try to maintain the equilibrium.
Place your hand on the sole of your front foot and hold as you attempt to press the foot into the hand. Try to maintain the equilibrium.
Press the ball of the foot into the wall with a moderate contraction, hold for 10 seconds
While standing, hold and take a minimal support of chair or table. Rise up on your toes as you lift your heels off the ground.
While standing on one leg (Other Knee Flexed), raise up on your toes as you lift your heel off the ground.
ECCENTRIC HEEL RAISES – CALF RAISES
(1) While standing, raise up on your toes
(2) as you lift your heels off the ground.
(3) Next, bend the non-target leg.
Then, (4) lower your heel back down.
While standing on one leg, raise up on your toes as you lift your heel off the ground.
Start with feet flat on the floor, shoulder-width apart and parallel to each other. Raise heels off the ground and contract calf muscles. Repeat raises with toes pointed in. Repeat again with toes pointed out.
While performing this exercise, always hold on to the hand railing. Stand on one step of the stair with your toes only, keep your heels hanging off the edge. Toes should be pointing inward. Next, lower your heel below the step, and then rise back up onto your toes.
While performing this exercise, always hold on to the hand railing. Stand on one step with your toes only, keep your heels hanging off the edge. Toes should be point outward. Next, lower your heel below the step, and then rise back up onto your toes.
Start by lying on your side with the target ankle on top. You should be lying so that your foot and ankle are off the edge of the bed or table. Next, move your ankle and foot upwards towards the ceiling as shown
Start by lying on your side with the target ankle on the bottom. You should be lying so that your foot and ankle are off the edge of the bed or table. Next, move your ankle and foot upwards towards the ceiling as shown.
Sit with feet flat on floor. Place hands between knees to prevent hip movement (see 1st image). Begin movement by pulling feet inward toward each other by sliding them on the floor. You should feel the arch of your foot raise without letting the ball of your foot lift off the floor and keep toes relaxed. Begin this exercise with foot on slippery surface such as hardwood or tile floor with a towel under forefoot. Progress to a friction surface then to band resisted movement.
While sitting on chair, tie an resistance band to your foot and press your foot upward and downward. Be sure to keep your heel in contact with the floor during the exercise.
Sit with leg straight on the bed, place band loop around your target foot. While holding the other end of the band in your hand point your foot down against resistance.
While sitting on chair, tie an resistance band to your foot, hook the band under your opposite foot and hold it up in your hand. Next, draw the band outwards to the side. Be sure to keep your heel in contact with the floor the entire time.
While sitting on chair, cross your legs and , tie an resistance band to your foot, hook it under your opposite foot and hold it up in your hand. Next, draw your foot inward. Be sure to keep your heel in contact with the floor the entire time.
While sitting on chair, tie one end of an resistance band to your foot and the other end to a heavy object such as table or bed. Now move your foot upward. Be sure to keep your heel in contact with the floor the entire time.
While sitting on chair, tie an resistance band to your foot, hook it under your opposite foot and up to your hand. Next, draw the band upwards with the target foot as shown. Be sure to keep your heel in contact with the floor during the exercise.
Lye on the floor or bed while facing upward. Anchor one end of the resistance band in a fixed object such as door (tie a knot in the band and close the door on the band so that the knot is on the other side of the door). Pull back until there is tension on the band. Once there is some tension, move your ankle so that your toes and foot pull back and upwards towards pointing to the ceiling. Return to neutral position and repeat.
All band exercise should be done slowly and in controlled manner. Do not let the band “bounce” back. A. Plantarflexion- Keep your knee straight. Wrap band around “ball of foot” and press it away as far as possible and slowly return to neutral position. B. Dorsiflexion: keep knee straight. Start in neutral position and pull band back toward you as far as possible. Pause and return slowly. C.Inversion: start in neutral position and bring band toward your midline without bending or twisting knee. D. Eversion: start in neutral position and press band out without bending or twisting knee.
Resistance Loop Sidesteps Stand in a quarter squat position with your feet shoulder width apart and put resistance loop around ankles Moving to the left push with the right leg while stepping laterally with the left bring the right foot back to the starting position and continue for the prescribed number of repetitions Repeat while moving to the left Keep chest up and back flat. Keep knees pushed apart and toes pointed straight forward. Keep tension on the resistance loop at all times. Do not let feet come together