Range of Motion Exercises

ANKLE PUMPS – AP

Move your foot up and down at your ankle joint as shown in the image

EVERSION – SUPINE

While lying down on your back, bend your ankle to move your foot outward or away from your midline as shown. Relax and repeat.

INVERSION – SUPINE

While lying down on your back, bend your ankle to move your foot inward or towards the midline of your body as shown. Relax and repeat.

TOE FLEXION AND EXTENSION

Curl your toes downward and then upward and repeat. Do controlled movements.

Toe yoga

1. Lift your big toe without lifting the other 4 or rolling your ankle outward.

2. Lift your 4 small toes without lifting your big toe or rolling your ankle inward.

Toe Spreading for Foot intrinsic strenthening

1. Stand on your feet where you are bearing weight on your feet.

2. Actively try to spread your toes apart while looking at them.

Toe Abduction/Adduction

Sit on a chair with knee stacked above ankle

1. Abduction – Spread toes as far apart from each other as possible. The toes may lift off the floor.

2. Adduction – Push toes together

ANKLE ABC’s

While in a seated position, write out the alphabet in the air with your big toe.

Your ankle should be moving as you perform this.

TOES RAISES – DORSIFLEXION – BILATERAL

Start with your feet on the ground.

Next, raise up both forefeet and toes as shown as you bend at your ankle. Keep your heels on the ground the entire time.

HEEL RAISE – CALF RAISE – BILATERAL

Start with your entire foot on the ground.

Than raise up your heels as you press your toes down. Keep your toes on the ground, the entire time.

TOWEL CURLS – TOWEL SCRUNCHES

While seated, put a towel below your feet and draw it back towards you using your toes. Curl your toes inward.

Be sure to keep your heel in contact with the floor the entire time.

TOWEL SLIDES – EVERSION

While seated, use a towel and slide it with your foot across the floor in an outward direction. Be sure to keep your heel in contact with the floor the entire time.

TOWEL SLIDES – INVERSION

While seated, use a towel and slide it with your foot across the floor in an inward direction.

Be sure to keep your heel in contact with the floor the entire time.

Seated Heel Raises

Start: Seated in chair, with upright posture and feet flat on floor.

Movement: Raise both heels off the floor as high as possible, keeping toes in contact with floor.

End: Lower heels back to floor.

MARBLE PICK UPS

Place several marbles, dice or other small items on the floor and pick them up using your toes as shown. Place them in a cup or bowl and repeat.