Resisted Ankle Plantarflexion
Loop the elastic band around the ball of your foot and hold the ends in your hand. Without pulling on the band, point your toes forward and then slowly return to the starting position.
Repeat 10 times.
Standing on the ground, raise up onto your toes and then slowly lower yourself back to the ground.
Repeat 10 -15 times, 3 times a day.
Sit on a chair so that your feet do not touch the floor. Use your big toe to write each letter of the alphabet. Use only your foot and ankle, and keep your movements small.
Do 2 sets.
Achilles Tendon Stretches
Stand on a low step or curb, on the balls of your feet. Lower your right heel toward the ground as far as possible and hold for at least 15 seconds.
Repeat on each side for 15 seconds, for 10 minutes.
While standing and leaning against a wall, place one foot back behind you and bend the front knee until a gentle stretch is felt on the back of the lower leg. Your back knee should be straight the entire time.
Hold for 30 seconds and repeat on other side.