1. Ankle Alphabet
Sit with your leg extended and trace the alphabet with your toes.
2. Toe Taps
While sitting or standing, gently tap your toes on the floor.
3. Towel Stretch
Sit on the floor with your legs straight, loop a towel around the ball of your foot, and gently pull towards you to stretch your calf.
4. Calf Raises
Stand with your feet hip-width apart, rise onto your toes, and then lower back down.
5. Seated Calf Stretch
Sit with your legs extended, loop a towel around the ball of your foot, and gently pull your toes towards you.
6. Plantar Flexor Stretch
Sit on the edge of a chair with your feet flat on the floor, then lift your toes while keeping your heels on the ground.
7. Dorsiflexor Stretch
While seated, point your toes downward and then flex them back towards your shins.
8. Resistance Band Exercises
Perform gentle exercises like dorsiflexion and plantarflexion with a resistance band.
9. Towel Scrunches
Sit with your foot on a towel, scrunch the towel toward you using your toes, and then release.
10. Heel Slides
While sitting, slide your heel along the floor towards your body, then slide it back out.
11. Leg Lifts
While lying on your back, lift your injured leg a few inches off the ground.
12. Standing Calf Stretch
Stand facing a wall, place your hands on the wall, and step one foot back, keeping the back knee straight and the heel on the ground.
13. Side-to-Side Leg Swings
Hold onto a stable surface and swing your leg gently side to side.
14. Ankle Circles
Rotate your ankle clockwise and counterclockwise while seated.
15. Proprioception Exercises
Stand on one leg with support and gradually progress to balancing without support to improve ankle stability.