When you experience a foot or ankle injury, you want to get back on your feet as quickly as possible. Your physical rehabilitation therapist may recommend a series of exercises that help you recover and return to your daily life.
A rehab coach or therapist will help you exercise and stretch safely. These are some exercises and steps you can take to ensure that your ankle and feet are on the fast track to recovery.
Calf Raises
A calf raise is a move that helps build strength in your calf muscles. These muscles are important for walking, running, and other activities that put stress on your feet and ankles.
To do a calf raise, you will need to find something stable that you can hold on to for balance. This could be a countertop, a chair, or a wall. Raise your heels so you're standing on your toes. Hold this position for a few seconds before lowering back down. Repeat.
Supported Lunge
Lunges are a great way to stretch and exercise your legs. They also help improve balance. Additionally, a rehab specialist will determine how much weight will be helpful for you to take on when you complete this exercise.
To do a supported lunge, stand in front of a chair. Place your hands on the back of the chair for support. Step forward with one leg and bend both knees to lower your body toward the floor. Stand back up and repeat.
Picking Up Items With Toes
This may sound like a silly exercise, but it's actually quite helpful. Picking up small items with your toes helps improve the range of motion in your feet. To do this exercise, you will need a small towel or washcloth. Place the towel on the floor in front of you. Pick it up with your toes and then place it back on the ground.
Foot Rolling
Foot rolling is a simple but effective way to massage your feet and relieve tension. You can do this exercise with a tennis ball, a golf ball, or a special foot roller.
To roll your feet, sit in a chair and place the ball under one foot. Apply pressure with your foot to roll the ball back and forth. Move the ball around to different areas. A rehab provider may also perform other types of pressure massages on your feet to assist your recovery.
Contact Your Physical Rehab Specialist
If you have any questions regarding your exercises or stretches, be sure to contact your physical rehab provider. They can help you ensure that you are doing the exercises correctly and can help modify them if needed.
