Foot & Ankle Home Exercise Program
This program restores flexibility, strength, and balance to the foot and ankle — the progression used in physical therapy after sprains, fractures, and tendon problems. Warm up for 5–10 minutes first. Stretch before and after the strengthening work, and progress the balance exercises as you feel steadier.
Face a wall with the affected leg straight behind you and the heel flat. Press your hips toward the wall until you feel a stretch in the upper calf.
Same position as above, but slightly bend the back knee while keeping the heel down. This targets the deeper (soleus) calf muscle near the Achilles.
Sit with the leg straight. Loop a towel around the ball of the foot and gently pull it toward you until you feel a stretch in the calf and arch. Excellent first thing in the morning.
With the leg supported and foot in the air, slowly "write" each letter of the alphabet with your big toe. This moves the ankle through its full range.
Hold a chair and rise onto the balls of both feet as high as comfortable. Lower slowly. Progress toward one leg as you get stronger.
With a band around the top of the foot and anchored in front, pull your toes up and toward you against the resistance, then return slowly.
With a band looped around the forefoot and anchored to the opposite side, turn the sole of the foot outward against the band, then return slowly.
Sit with the foot flat on a towel. Use your toes to scrunch and pull the towel toward you. Marbles picked up with the toes work well too.
Seated, roll a golf ball or frozen water bottle under the arch of your foot. Especially helpful for plantar fasciitis and arch soreness.
Stand on the edge of a step on the balls of both feet. Rise up on both legs, shift your weight to the affected leg, then lower that heel slowly below the step over 3–4 seconds. Use the good leg to return to the top — never push up with the sore side. Add a backpack with weight once 3 × 15 is easy.
Same as above with the knee bent about 30° throughout, which loads the soleus. Do both versions each session. Tendon soreness during the exercise is expected; it should not worsen day to day.
Sit and cross the affected foot over the other knee. Pull the toes back toward the shin until you feel a stretch in the arch, and confirm the fascia is taut with your other thumb. Hold, then release. Do this before getting out of bed and after sitting.
With the band anchored to the outside of the foot, turn the sole inward against it (inversion); then loop the band under the ball of the foot and point the foot down against it (plantarflexion). Together with the dorsiflexion and eversion exercises this completes the four-direction ankle program.
Stand on the affected leg near a counter for safety. Hold your balance for 30 seconds. Progress by closing your eyes or standing on a pillow or cushion.
Stop and call the office at (513) 354-3700 if any exercise causes sharp pain, new swelling, numbness, or symptoms that worsen into the next day. This general program is patient education and does not replace an individualized plan from Dr. Pettit or your physical therapist. If you are recovering from surgery, follow your specific post-operative protocol first.
