Individualized, Compassionate, Quality Care
Google Review Widget
Connie P.
Connie P.
verified
Read More
Heather has been fantastic in listening to me and adjusting therapy...
Heather H.
Heather H.
verified
Read More
Karin is an excellent therapist. She explains why each exercise...
David T.
David T.
verified
Read More
Great staff in a great facility made for a great...

Newsletter Video, January 2022

Exercises of the Month for the Foot & Ankle

Disclaimer: Before you try these or any other exercises, consult with your physical therapist or physician first.

Ankle ABC’s


Instructions

  • Warm Up
  • Draw the letters of the alphabet with your big toe
  • Go through the alphabet 2x on the left and right ankles

Heel Raise For Calf Strengthening


Instructions

  • Standing with the knees straight and on balance (hold onto something for stability)
  • Raise your heels off the ground as demonstrated
  • Repeat 10 times
  • Perform 3 sets

Calf Stretch


Instructions

  • Stand facing wall and place your hands on it
  • Place one foot in back making sure to keep your foot pointed forward
  • Slowly lean into wall until stretch is felt, making sure to keep your heel on the ground
  • Hold for 30 seconds
  • Repeat 2x per side

Single Leg Stance Eyes Open – Arms at Side, Then Arms Out


Instructions

  • Stand with arms at your sides, then when comfortable, extend your arms out to the sides
  • Lift knee of one leg to 90 degrees if possible
  • Head facing forward and eyes open
  • Hold for 10-30 seconds
  • Repeat 2-3 times

IMPORTANT: make sure that you are near something you can grab onto, if necessary.


Single Leg Stand Eyes Closed


Instructions

  • Stand with arms at your sides, then when comfortable, extend your arms out to the sides
  • Lift knee of one leg to 90 degrees if possible
  • Head facing forward
  • Close Eyes
  • Hold for 10-30 seconds
  • Repeat 2-3 times

IMPORTANT: make sure that you are near something you can grab onto, if necessary.


Single Leg Stance on a Pillow or Similar Soft Surface


Instructions

  • Stand with arms at your sides on a pillow, then when comfortable, extend your arms out to the sides
  • Lift knee of one leg to 90 degrees if possible
  • Head facing forward and eyes open
  • Hold for 10-30 seconds
  • Repeat 2-3 times

IMPORTANT: make sure that you are near something you can grab onto, if necessary.


Signs & Symptoms Checker: Cold, Flu, Allergies, COVID-19


Facebook
Twitter
LinkedIn
Contact Us Today For Your 5 Star Experience