1. Straight-leg calf stretch

Standing upper calf stretch:

1. Stand tall with one leg in front and one behind as far as comfortable.
2. The front leg should have a bend in the knee, while the stretched leg should be kept completely straight.
3. Lean forward gently to increase the stretch felt in the straight leg. Stretch should be felt in the upper calf on the back leg. Hold stretch for 20-30 sec before alternating.

Safety information:

• Keep the heel down on the stretched leg at all times.

2. Bent-leg calf stretch

Lower calf stretch:

1. Stand with one leg forward and and slightly bent.
2. Keep forefoot supported at the bottom of foot.
3. Apply a upward force to foot lifting foot upwards while stretching calf, pushing knee forward slowly.
4. Hold 20-30 seconds & repeat.
5. Repeat opposite side.

3. Seated towel calf stretch

Seated towel calf stretch:

1. Seated tall with your legs straight in front of you
2. Hold a towel or band around the top of your foot, keeping your arms straight
3. While maintaining a flat back, gently pull your foot towards you using the towel
4. You should feel a stretch in the calf muscle
5. Hold for 20-30 sec before alternating legs

Safety information:

Do not round your back as you are seated

4. Ankle range of motion

• Leading with your big toe, use your foot to write each letter of the alphabet in the air.

Ankle Range of Motion:

1. Seated tall, holding the back of your knee to stabilize it.
2. Use your foot to write each letter of the alphabet in the air.
3. Lead the movement with your big toe.
4. Repeat for the desired number of repetitions before alternating legs.

Safety information:

• Avoid any movement in the knee and hip joints.

5. Ankle isometrics: Plantar Flexion/Dorsi flexion /Inversion/Eversion

Ankle Range of Motion:

1. Seated tall, holding the back of your knee to stabilize it.
2. Use your foot to write each letter of the alphabet in the air.
3. Lead the movement with your big toe.
4. Repeat for the desired number of repetitions before alternating legs.

Safety information:

• Avoid any movement in the knee and hip joints.

6. Towel crunches

Towel pick up:

1. Seated, try grabbing the towel with your toes and picking it up.
2. Drop the towel and repeat.

Safety information:

• Careful not to rotate hips or arch back.
• Don’t lean back.
• Keep your weight evenly distributed.

4. Ankle eversion

• Progression: adding load/banded

Ankle Eversion:

1. Foot range of motion exerciset.

5. Calf raises (standing & seated)

• Progression: adding load; single-leg

Calf Raises:

1. Feet shoulder width apart, heels off edge. Inhale, elevate heels and return to starting position.
2. Use weights for additional strength resistance (make sure standing on stable & secure platform when performing exercise, stepper is used for demonstration purpose only) maintain slow and controlled motion.

Safety information:

• Careful not to rotate hips or arch back.
• Keep your weight evenly distributed.

Single-leg balance:

Single leg balance on airex:

1. Standing, balance on one leg on an airex.
2. Flex arms laterally to shoulder height.
3. Maintain hip position and posture.

Safety information:

• Don’t arch back or rotate hips.

Progression; eyes open, eyes closed / turning head side to side/unstable surfaces:

Single leg balance + toe taps:

1. Place three cones around you - one in front, one to your side and one behind you.
2. Standing tall with your hands on your hips, and one foot slightly off the ground.
3. You should maintain a slight bend in the leg you are standing on.
4. Once you have got your balance, progress by slowly tapping the cone in front of you softly, thereafter the cone on the side and finally tapping the cone behind you with your toes as you continuously maintain your balance.
5. Repeat for the desired number of repetitions. Once complete, repeat on the other leg.

Tandem walking:

Single leg balance + dumbbell pass:

1. Keeping your back tall, chest up and holding a dumbbell/similar.
2. Go onto one leg and keep a slight bend in your knee as you try to maintain your balance.
3. Next, slowly start passing the dumbbell behind you from one hand to the other to challenge your balance some more.
4. Continue for the desired number of repetitions before changing sides.

Heel/Toe walking:

Toe walking:

1. Walk tall with both legs straight, and all your body weight on your toes.
2. The muscles of the upper calves should be working as you walk.
3. Repeat for the desired number of repetitions.