After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.
This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
Strength: Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable. Keeping these muscles strong can relieve foot and ankle pain and prevent further injury.
Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
Target Muscles: The muscle groups of the lower leg are targeted in this conditioning program, as well as the tendons and ligaments that control movement in your feet. These include:
- Gastrocnemius-soleus complex (calf)
- Anterior tibialis (shin)
- Posterior tibialis (center of calf)
- Peroneus longus (outside of lower calf)
- Peroneus brevis (outside of lower calf)
- Soleus (calf)
- Dorsiflexors (ankle)
- Plantar flexors (ankle)
- Invertors (ankle)
- Evertors (ankle)
Length of program: This foot and ankle conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your feet and lower legs. Performing the exercises three to five days a week will maintain strength and range of motion in your foot and ankle.
Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
Repetitions 2 sets of 10 Main muscles worked: Gastrocnemius-soleus complex Equipment needed: None Step-by-step directions
Tip Do not arch your back. |
Repetitions 2 sets of 10 Main muscles worked: Soleus Equipment needed: None Step-by-step directions
Tip Keep your hips centered over both feet. |
Repetitions 1 Main muscles worked: Plantar fascia ligament Equipment needed: Golf ball Step-by-step directions
Tip Sit up tall and keep your foot toward your chair. |
Repetitions 2 sets of 10 Main muscles worked: Gastrocnemius-soleus complex Equipment needed: Hand towel Step-by-step directions
Tip Sit up tall and keep your legs straight. |
Repetitions 2 sets of 10 Main muscles worked: Gastrocnemius-soleus complex Equipment needed: Chair for support Step-by-step directions
Tip Do not bend the knee of your working leg. |
Repetitions 2 sets Main muscles worked: Dorsiflexors, plantar flexors, invertors, evertors Equipment needed: None Step-by-step directions
Tip Keep the movements small, using just your foot and ankle. |
Repetitions 20 Main muscles worked: Plantar flexors Equipment needed: 20 marbles Step-by-step directions
Tip Do not place the marbles too far out in front or to the side. |
Repetitions 5 Main muscles worked: Plantar flexors Equipment needed: Hand towel Step-by-step directions
Tip You can make this exercise more challenging by placing a weight on the edge of the towel. |
Repetitions 3 sets of 10 Main muscles worked: Anterior tibialis, gastrocnemius-soleus complex Equipment needed: Use an elastic stretch band of comfortable resistance Step-by-step directions
Tip Keep your leg straight and heel on the floor for support. |