Massage & Mobility
Perform all exercises only to mild pain.
Massage Stroking
For reducing swelling.Using the flat hands, stroke firmly as comfortable from below swelling, up to leg.Repeat stroking around all aspects of swollen foot or ankle, for five minutes.Repeat every two hours / 5 x daily.Continue until swelling is resolved.
Plantar & Dorsi Flexion Ranging
Alternate this exercise with Inversion-Eversion as next.
Sit with foot resting on heel.Pull foot up at ankle (PF) until discomfort. Hold 1 seconds.Point ankle down to discomfort. Hold 1 seconds.Repeat 20x every 2 hours.
Inversion /Eversion Ranging
Alternate this exercise with Plantar-Dorsiflexion as previous.
Sit with foot resting on heel.
Twist ankle outward. Hold 1 seconds.Twist inward. Hold 1 seconds.Repeat 20x every 2 hours
Passive Toes
Put foot up on opposite knee.Hold toe between thumb and index finger, below joint. Move toe down to discomfort, then up to discomfort. Hold each way 1 second. Repeat 10x every 2 hours, for each affected joint.
