Bend your foot up and down at your ankle joint as shown. Repeat 10 times, holding for 3 seconds and complete 3 times per day.
Move your ankle in a circular pattern one direction for 10 repetitions and then reverse the direction. Complete this 3 times per day.
While in a seated position, write out the alphabet in the air with your big toe. Complete the whole alphabet 1 time and do this 3 times per day.
While seated, place your foot on a half foam roller or a board that can pivot and your hand on your knee as shown. Bend your ankle side-to-side while rocking the foam roller. Do not let your knee move side-to-side. Only your ankle and foot should be moving. Repeat 10 times, holding for 3 seconds at a time. Complete 3 times per day.
While seated, place your foot on a half foam roller or a board that can pivot as shown. Bend your ankle forward then back while rocking the foam roller. Repeat 10 times, holding for 3 seconds each time. Complete 3 times per day.
Keep the heel of your back foot in contact with the ground at all times during the stretch. Lean forward and bend both knees, driving your back knee over your toes on the same foot. Repeat 2 times holding for 10-15 seconds each time. Complete the stretch 3 times per day.
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