Here are some examples of exercises for you to try.

 

The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

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You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

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Calf stretch (knee straight)

1.Sit with your affected leg straight and supported on the floor. Your other leg should be bent, with that foot flat on the floor.
2. Place a towel around your affected foot just under the toes.
3. Hold one end of the towel in each hand, with your hands above your knees.
4. Pull back gently with the towel so that your foot stretches toward you.
5. Hold the position for at least 15 to 30 seconds.
6. Repeat 2 to 4 times a session, up to 5 sessions a day.

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Calf stretch (knee bent)

1.Sit with your affected leg straight and supported on the floor.
Your other leg should be bent, with that foot flat on the floor.
2.Place a pillow or foam roll under your affected leg.
3.Place a towel around your affected foot just under the toes.
4.Hold one end of the towel in each hand, with your hands
above your knees.
5.Pull back gently with the towel so that your foot stretches
toward you.
6.Hold the position for at least 15 to 30 seconds.
7.Repeat 2 to 4 times a session, up to 5 sessions a day.

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Ankle dorsiflexion

1.Sit with your affected leg straight and supported on the floor.
Your other leg should be bent, with that foot flat on the floor.
2.Keeping your affected leg straight, gently flex your foot back
toward your body so your toes point upward. Then slowly
relax your foot to the starting position.
3.Repeat 8 to 12 times.

Resisted ankle plantar flexion

1.Sit with your affected leg straight and supported on the floor.
Your other leg should be bent, with that foot flat on the floor.
2.Place an elastic band around your affected foot just under
the toes.
3.Hold each end of the band in each hand, with your hands
above your knees.
4.Keeping your affected leg straight, gently flex your foot
downward so your toes are pointed away from your body.
Then slowly relax your foot to the starting position.
5. Repeat 8 to 12 times

Resisted ankle dorsiflexion

1.Tie the ends of an exercise band together to form a loop. Attach one end of the
loop to a secure object, like a table leg, or shut a door on it to hold it in place.
(Or you can have someone hold one end of the loop to provide resistance.)
2.While sitting on the floor or in a chair, loop the other end of the band over the
top of your affected foot.
3.Keeping your knee and leg straight, slowly flex your foot toward you to pull
back on the exercise band, and then slowly relax.
4.Repeat 8 to 12 times.