Phase 1

1. Mobility Exercises Time required: 20 minutes

Ankle Circles 2-3 sets of 10 reps each direction

Starting Position

• Sit with your leg straight.
• Support your lower leg with a pillow, allowing your foot to float.

Movement

• Draw a circle with your big toe.
• Make the circle as large as comfortable.
• Perform circles in both clockwise and counterclockwise directions.

Alphabet Writing 2 sets of full alphabet

Starting Position

• Sit comfortably with your leg extended.
• Ensure your foot is free to move in all directions.

Movement

• Use your big toe to "write" each letter of the alphabet in the air.
• Move slowly and focus on controlled motions.

Toe Flexion and Extension 3 sets of 15 reps

Starting Position

• Sit with your leg extended.
• Keep your foot relaxed.

Movement

• Curl your toes downward.
• Then extend your toes upward as far as comfortable.
• Repeat the motion smoothly.

Seated Calf Stretch 3 sets of 30-second holds

Starting Position

• Sit with your leg extended.
• Loop a towel or band around the ball of your foot.

Stretch

• Gently pull the towel towards you.
• Feel the stretch in your calf muscle.
• Hold for 30 seconds, then relax.

Afternoon Routine

Continue your rehabilitation with these exercises to improve strength and proprioception.

1. Strengthening Exercises Time required: 25 minutes

Ankle Pumps 3 sets of 20 reps

Starting Position

• Sit or lie down with your leg extended.

Movement

• Point your toes downward (plantar flexion).
• Then flex your foot upward towards your head (dorsiflexion).
• Move smoothly without jerking.

Towel Scrunches 2 sets of 10 reps

Setup

• Place a small towel on the floor.
• Sit with your foot flat on the towel.

Movement

• Use your toes to scrunch the towel towards you.
• Release and repeat.

Single-Leg Balance 3 sets of 30-second holds

Safety First

• Stand near a stable surface for support.

Movement

• Stand on your affected foot.
• Maintain balance for 30 seconds.
• Use support if necessary.

Resisted Dorsiflexion 3 sets of 15 reps

Equipment Needed

• Use a resistance band.

Setup

• Secure one end of the band to a stable object.
• Loop the other end around your foot.

Movement

• Pull your foot towards you against the band's resistance.
• Slowly return to the starting position.

Phase 2

1. Strengthening Exercises Time required: 25 minutes

Heel Raises 3 sets of 15 reps

Starting Position

• Stand upright with feet hip-width apart.
• Hold onto a stable surface for balance if needed.

Movement

• Slowly raise your heels off the ground, standing on your toes.
• Hold the position for a second.
• Slowly lower your heels back to the starting position.

Resistance Band Plantarflexion 3 sets of 15 reps

Equipment Needed

• Use a resistance band.

Setup

• Secure one end of the band to a stable object.
• Loop the other end around the ball of your foot.

Movement

• Push your foot downward against the band's resistance (plantarflexion).
• Slowly return to the starting position.

Single-Leg Balance with Eyes Closed 3 sets of 20-second holds

Safety First

• Ensure you have a stable surface nearby for support if needed.

Movement

• Stand on your affected foot.
• Close your eyes and maintain balance for 20 seconds.
• Open your eyes and rest for 30 seconds before repeating.

Resistance Band Dorsiflexion 3 sets of 15 reps

Equipment Needed

• Use a resistance band.

Setup

• Secure one end of the band to a stable object at waist height.
• Loop the other end around the top of your foot.

Movement

• Pull your foot upward towards your shin against the band's resistance (dorsiflexion).
• Slowly return to the starting position.

2. Stretching Exercises Time required: 15 minutes

Calf Stretch 3 sets of 30-second holds

Starting Position

• Stand facing a wall with your hands on the wall at shoulder height.
• Step one foot back, keeping it flat on the ground.

Stretch

• Lean forward, bending your front knee while keeping your back knee straight.
• You should feel a stretch in the calf of your back leg.
• Hold for 30 seconds, then switch legs.