If you have no improvement after one week, contact your physician.
This patient handout was produced by the Camino Medical Group Department of Orthopedics for the purpose of better assisting
our patients with their recovery. It is important that you follow the directions your physician has prescribed in order to benefit from
the rehabilitation process.
T H E A L P H A B E T S
Exercise 1
1. While seated with the edge of the heel on the floor,
draw the entire alphabet one letter at a time by
moving the injured ankle and using the great toe as
the “pen”.
2. Do two sets of (A-Z), two to three times a day.
D S H I E L D W I P E R
Exercise 2
1. Sit with the foot flat on the floor and facing straight
ahead.
2. Rotate the affected foot to mimic a windshield wiper
blade: Pivot the foot outward and touch the inside
edge of the foot to the floor (A)
3. Rotate it inward and touch the outside of the foot to
the floor (B).
4. Do two sets of 10 to 15
repetitions, two to three
times a day.
S I N G L E L E G S TA N D
p a r t i a l w e i g h t - b e a r i n g
Exercise 4
1. Stand while placing one
hand on a table.
2. Shift some of the weight to
the injured foot for 15
seconds.
3. Increase the time spent on
the injured foot by 15
seconds until you can stand
for 45 seconds.
4. Gradually increase the
amount of weight supported
by the injured foot until full
body weight is used.
5. Do two sets of 10 to 15
repetitions, two to three
times a day.
E V E R S I O N A N D I N V E R S I O N I S O M E T R I C S
Exercise 5
Eversion
1. (A) Stand and place the outside of the injured foot
against a table leg or door jamb.
2. Push outward with the foot for 2 to 3 seconds.
3. Do two sets of 10 to 15 repetitions, two to three times a
day.
E X E R C I S E B A N D - E V E R S I O N A N D I N V E R S I O N
Exercise 6
Eversion
1. Sit with the involved leg straight.
2. Tie a loop in an elastic exercise band(Theraband*) and attach the other
end to a heavy object such as a table leg.
3. Place the loop around the ball of the foot (A).
4. Rotate (evert) the foot away from the table leg and return to the starting
position (1 repetition).
5. Do not rotate the leg to do the exercise.
6. Do two sets of 10 to 15 repetitions, two to three times a day.
Inversion
1. (B) Reverse the position of the exercise band.
2. Rotate (invert) the foot inward, away from the table leg.
3. Do two sets of 10 to 15 repetitions, two to three times a day.
G A S T R O C N E M I U S S T R E T C H
Exercise 7
1. Place the injured foot behind the uninjured foot and
keep the back knee straight, with the heel firmly
planted on the floor.
2. Lean forward against a wall so that you feel a stretch
in the calf farthest from the wall.
3. Hold for 30 seconds.
4. Do two sets of 10 to 15 repetitions, two to three times
a day.
E U S S T R E T C H
Exercise 8
1. Stand with the injured foot in front of the other foot.
2. Bend the knee of the back foot and lower your body
toward the floor without letting the back heel rise off
the floor.
3. You should feel the stretch in the lower calf of the
back leg.
4. Do two sets of 10 to 15 repetitions, two to three times
a day
S I N G L E L E G S TA N D S TA N D I N G
C A L F R A I S E ( f u l l w e i g h t - b e a r i n g )
Exercise 9
Single-leg stand
1. Stand with the injured foot
on the floor and the other
leg bent at the knee and off
the floor (as shown for the
standing calf raise).
2. Maintain full weight on
injured leg for 30 seconds.
3. Do two sets of 10 to 15
repetitions, two to three
times a day.
Standing Calf Raise
1. Raise up on the ball of the
injured foot
2. Return the heel to the floor.
3. Weight is supported only on
the injured side.
4. Do two sets of 10 to 15 repetitions, two to three times
a day.
S I N G L E L E G S TA N D W I T H A
T O W E L
Exercise 10
1. Roll a towel into a strip 4
inches wide, 1 to 2 inches
high, and 12 to 18 inches
long.
2. Stand with the injured ankle
on the towel as for the
single-leg stand (exercise 4).
3. Hold for 30 seconds.
4. Do two sets of 10 to 15
repetitions, two to three
times a day.
L AT E R A L S T E P
Exercise 11
1. Place a rolled towel on the ground and stand with
both feet to one side of the towel (A).
2. Step over the towel with the injured ankle (B) and
remain on one foot (C).
3. Reverse the process and step over the towel in the
opposite direction.
4. Increase speed as pain will allow.
5. Do two sets of 10 to 15 repetitions, two to three
times a day.
L AT E R A L B O U N D
Exercise 12
1. Place a rolled towel on the ground and stand with
both feet to one side of the towel (same as Lateral
Step starting position).
2. Hop over the towel and land on the right foot.
3. Then, hop back over the towel and land on the left
foot.
4. Gradually increase speed and height of bound as
comfort allows.
4. Do two sets of 10 to 15 repetitions, two to three
times a day.
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