Warm Up/ Range of Motion

Complete the alphabet 2x

Complete the below motions in succession for 45 seconds then rest



Complete the above exercise for 3 sets


Complete the above exercise for 3 sets

Complete the above exercise for 3 sets

Complete the above exercise for 3 sets

Complete the above exercise for 12-15 repetitions for 3 sets

Stretches




Hold for 5-10 seconds and repeat 2 to 4 times





Weight Bearing Progression


Side to side weight bearing on a pillow
Keep affected leg on pillow and sway back and forth to increase weight on the affected side
Stop if you feel pain
Progress slowly increase weight by 5-10 percent as tolerated


Forward step weight bearing on pillow
Keep affected foot in front and on a pillow.
Slowly increase pressure on the affected foot
Stop if you feel pain
Progress slowing increasing weight 5-10% as tolerated

Decrease Swelling and Pain

Elevate and Ice the affected foot
Remember to not let the ice come in direct contact with bare skin
Wrap ice in cloth or towel
Ice after exercise or prolonged walking/activity (20 minutes)

As with any exercise program stop if you feel pain