HOME EXERCISE PROGRAM

Created by Druga Danut  Mar 30th, 2023 View videos at www.HEP.video

Total 12

Plantar Fascia Stretch Repeat 3 Times

Hold 20 Seconds
Use a towel to stretch your plantar fascia by
wrapping it around your heel and toe as Complete 5 Sets
shown. Perform 3 Times a Day

Gently pull the toes back while the heel holds

the towel down.

Perform as tolerated.
Tennis Ball Raises

Place a tennis ball between both heels and

squeeze the ball. Raise up on your toes. Focus
on even distribution of your weight on your feet
and keeping the ball between the heels without
dropping it.
Toe Series - Flexion/Extension Repeat 10 Times
Complete 1 Set
Sit with knee stacked above ankle
Perform 1 Times a Day
1) Flexion - Curl toes down toward floor
2) Extension - Lift toes up toward ceiling
Single leg heel raises

Stand on one foot on flat ground, holding on to

a sturdy object/wall. Raise up slowly onto to
your toes as high as you can. Lower slowly.

Kneeling Anterior Tibialis Stretch Repeat 10 Times

Hold 10 Seconds
Sit back on (fully plantarflexed) foot & ankle
Ankle inversion Repeat 10 Times
Hold 5 Seconds
ankle inversion
Complete 2 Sets
While seated, step on one side of band (not Perform 4 Times a Week
loop side) with resting leg and cross working
leg over the other (ankle over knee). Position
band as shown by using the loop over the foot
to be exercised.

Strengthen: bring your forefoot upward toward

to ceiling and move the foot as though
attempting to look at the sole.

Ankle Inversion with T-Band Repeat 20 Times

Complete 1 Set
Ankle Inversion
While seated, cross one leg over the other Perform 2 Times a Day
(ankle over knee). Position band using a loop
over the foot to be exercised, and other foot
"stands" on the band. Bring your forefoot
upward to ceiling and move the foot as though
attempting to look at the sole
Wall sits soleus Hold 45 Seconds
Complete 5 Sets
While maintaining contact with the wall, hold a
seated position and raise heels as knees are Perform 3 Times a Week
bent. The position at the ankles should also be
held as an isometric contraction.

Toes Under Repeat 2 Times

Hold 30 Seconds
Standing, tuck toes under to stretch the muscle
in the front of the shin. To apply a greater Complete 1 Set
stretch, bend the opposite knee more. Perform 2 Times a Day
Ankle DF mobilization Repeat 5 Times
Perform 2 Times a Day
With affected foot on step, band around ankle
and step on other end. Keeping toes pointed
forward, lunge forward bending your knee,
keeping the knee over the toes and hips
square. Oscillate at end point to increase
mobility.

Downward Dog Repeat 2 Times

Hold 5 Seconds
Start on your hands and knees. Then push up
into downward dog. Maintain shoulders out of Complete 1 Set
ears and hips pulled back. Pedal the feet to
increase the stretch.
BOSU Tilts Repeat 20 Times
Hold 1 Second
Stand with your feet at hip width on the BOSU.
Slightly tilt your weight back and forth so that Complete 1 Set
your toes point down and then up. Alternate Perform 1 Times a Day
between these two positions in a controlled
manner and repeat.