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Place a folded pillow between your feet. Next, apply some pressure into the pillow with the front and inner aspect of your feet and hold for 5 seconds. Relax and repeat 10 times total. Do this 3 times per day.

Sit so feet are stretched out in front of you. Tie a resistance band around both feet. Heels stay together while the toes away from each other against the resistance of the band. Complete this 10 times holding for 5 seconds each time. Do this 3 times per day.

Inversion- with one foot next to the other, rock the left foot in toward the right foot without motion in the joint

Eversion- cross your feet at the ankles and press the right side of the right foot into the side of the left foot, rock you left foot out to the side into the opposite foot without motion in the joint.

Plantar Flexion- press the right foot into the ground, like pressing on a pedal without motion in the joint.

Dorsiflexion- hold the left ankle in a neutral position, with opposite foot placed on top, press the top of your left foot into the bottom of your right without motion in the joint.

Complete 10 times in each direction, hold for 5 seconds each time. Complete 3 times per day.

While seated with feet on the floor, press your toes into the floor so that your heels raise up off the floor. Then, relax to allow your heels to lower and then lift your toes off the floor as your heels press into the floor. Hold for 2 seconds each time and repeat 10 times total. Complete 3 times per day.

Use a stretch band to create tension with the ankle dorsiflexed. Then resist the force and places ankle into plantar flexion pointing your toe downwards. Hold for 5 seconds and repeat 10 times total. Complete 3 times per day.

Place the elastic band over the ball of the foot. Step on the band with the unaffected foot. Lift the toes of your affected foot up against the resistance of the band. Hold for 5 seconds each time and repeat 10 times total. Complete 3 times per day.

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