OOPS REHABILITATION
ANKLE FOOT TOES - STRONG

Massage  Mobility Strengthening

Perform all exercises only to moderate pain. For toes, continue as previous (Moderate).
Massage
For ongoing swelling repeat as previous.

Frictions
Use for adhesions or scarring e.g post surgery or laceration.

Supporting the index finger between thumb and middle finger, massage deeply across the line of scarring or pain, moving down the length of the scar.
Repeat 5 times
Repeat 3 sets per day.

Standing DorsiFlexion.

Stand well-balanced with feet apart. Pull the ball of each foot alternately off floor. Hold 5 seconds. Repeat each foot 10 times.
Do 3 sets per day.
After one week, or when easy, increase holding time to 10 seconds. 
Anterior Ankle Stretches

Standing at a wall or bar and leaning through hands. 
Place effected leg backward with top of toes and foot resting on the floor.
Drag foot against floor until feeling a stretch along top of foot and front of ankle. 
Hold 10 seconds.
Repeat other leg.
Repeat 5 - 10 x twice daily.
Calf Stretch

Stand with balls of feet on step. Keeping knees straight, raise up on toes.
Hold 10 seconds.
Lower weight down through heels until calf or back of ankle is tight.
Hold 30 seconds.
Repeat 5x daily.
Calf Stretch Plus

Stand with ball of one foot on step. Keeping knees straight and all weight on that foot, raise up on toes. Hold 10 seconds.
Lower weight down through heels until calf or back of ankle is tight.
Hold 30 seconds.
Repeat 5x daily.

AFTER PERFORMING THESE EXERCISES FOR ONE MONTH, IF YOU CONTINUE HAVING PAIN OR STIFFNESS, YOU ARE ADVISED TO SEEK ADVICE FROM A PHYSIOTHERAPIST OR A DOCTOR.

ONCE YOU ARE PERFORMING THE STRONG EXERCISES BEGIN RE-TRAINING OR RETURNING TO WORK PROGRAM especially for Walking, Running and Stairs. 

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Ankle Foot Assessment 

ReTraining