OOPS REHABILITATION
ANKLE FOOT TOES - MODERATE

Massage & Mobility

Perform all exercises only to mild pain. 
Massage Kneading

Use when swelling persists more than one week after onset.

Using thumbs, knead into swollen area in a circular motion for 10 seconds, using a moderate pressure, even to moderate discomfort.
Then move to the adjacent spot. Continue until you have worked over the whole area of swelling. 
Repeat twice per day 

Plantar & Dorsi Flexion Stretching

Alternate this exercise with Inversion-Eversion as next.

Sit with foot resting on heel.
Pull foot up at ankle (PF) until discomfort. Hold 10 seconds.
Point ankle down to discomfort.
Hold 10 seconds.
Repeat 20x every 2 hours.
Inversion /Eversion Stretching

Alternate this exercise with Plantar-Dorsiflexion as previous.

Sit with foot resting on heel.
Twist ankle outward. Hold 10 seconds.
Twist inward.
Hold 10 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 10 second.
Repeat 5x every 2 hours, for each affected joint.
Toe tendon Glides

Actively curl toes down to discomfort and then up to discomfort. Hold 10 second.
Repeat 5x every 2 hours.

Mobility & Strengthening

Perform all exercises with mild effort and mild additional pain. For strengthening use a  red theraband or thin strip of bicycle tube. Apply the exercise band so it pulls tight from the beginning of the movement.
Alphabets

Hold foot off floor. Draw all letters of the alphabet with whole foot so that ankle proscribes every curve and angle, as well as you can.
Repeat 5x daily.

Continue this until you can draw the alphabet accurately. 
DorsiFlexion Strength

Sit with foot resting on heel. Loop band around forefoot and secure in closed door or loop around other foot 
Pull foot up at ankle until discomfort or as far as can against band.
Hold 10 seconds.
Repeat 10 times.
Repeat 3 sets per day.
PlantarFlexion Strength

Sit with foot resting on heel. Loop band around ball of foot and hold other end firmly. Point ankle down to discomfort or as far as can against band.
Hold 10 seconds.
Repeat 10 times

Repeat 3 sets per day
Inversion Strength

Anchor band in door and loop around forefoot. 
Twist and turn foot inward on band.
Hold 10 seconds.
Repeat 10 times.
Repeat 3 sets daily.
Eversion Strength

Anchor band in door and loop around fore-foot.
Twist foot out and up on band.
Hold 10 seconds.
Repeat 10x.
Repeat 3 sets daily.

EVERY 2 OR 3 DAYS RETURN TO ANKLE FOOT ASSESSMENT TO CHECK ON YOUR IMPROVEMENT, AS BY THE LINK BELOW, AND, AS FUNCTION IMPROVES, FOLLOW THE GUIDE TO ADVANCE YOUR REHABILITATION.

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