LOWER-LEG EXERCISES |
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LOWER-LEG EXERCISES
SET 1: TOE RAISES
Do this while leg is stiff and painful, after clearance from your doctor.
Position: Stand on the floor, feet comfortably apart.
Weight Used: None.
Action: Rise up onto the balls of the feet as far as possible.
Immediately lower yourself to the beginning position.
Repetitions: 20 to 25 times, 3 or 4 times a day.
SET 2: ADVANCED TOE RAISES
Begin these exercises when leg is no longer stiff.
EXERCISE 1
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Position: Stand on the edge of a step or other elevated structure so that your heels stretch below the level of your toes.
Weight Used: None.
Action: Rise on the balls of your feet, and immediately lower yourself to the starting position.
Repetitions: 20 to 25 times, 3 or 4 times a day.
EXERCISE 2
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Begin when able to perform Exercise 1 successfully.
Position: Stand on the edge of an elevated structure on one foot only, with the heel lower than the toes.
Weight Used: None.
Action: Rise on the ball of your foot, and immediately lower yourself to the starting position.
Repetitions: 20 to 25 times for each foot, 3 or 4 times a day.
EXERCISE 3
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Begin when able to perform Exercise 1 successfully.
Position: Stand on the edge of an elevated structure on one foot only, with the heel lower than the toes.
Weight Used: Hold a weighted object (5 to 10 pounds) in either hand.
Action: Rise on the ball of the foot and lower yourself as in
Exercise 1.
Repetitions: 20 to 25 times for each foot, 3 or 4 times a day.
SET 3: HEEL WALKING
EXERCISE 1
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Begin at the same time as Set 2.
Position: Stand on the heels, keeping toes as high off the ground as possible. Use a firm, smooth surface. Wear shoes with good solid heels.
Weight Used: None.
Action: Walk, continuing to keep toes as high as possible. Take short, choppy steps. Walk this way as long as possible, up to 2 minutes or about 100 feet.
Repetitions: 4 or 5 times a day.
EXERCISE 2
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Begin when Exercise 1 is completed successfully.
Position: As in Exercise 1, stand on the heels, keeping toes as high off the ground as possible. Use a firm, smooth surface. Wear shoes with good solid heels.
Weight Used: 5- to 10-pound ankle weights.
Action: Same as Exercise 1. You may also do this exercise "walking" up a hill or incline, with or without weights (see Figure 37).
Repetitions: 3 to 5 times a day.
SET 4: ISOMETRIC ANKLE "WRESTLING"
EXERCISE 1
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Begin as soon as pain has decreased enough to permit light exercise.
This may be as soon as 1 day after injury.
Position: Sit comfortably, and place one ankle over the other.
Weight Used: None.
Action: Press outward with both ankles so that your feet are firmly pressing against each other. Hold for 10 seconds. Relax for 10 seconds.
Repetitions: 5 times for each leg, 3 or 4 times a day.
EXERCISE 2
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Begin when leg is less stiff and painful than in Exercise 1.
Position: As in Exercise 1, sit comfortably and place one ankle over the other.
Weight Used: None.
Action: Begin as in Exercise 1. When ankles are pressed firmly, rotate the front of feet away from each other and back to the starting position (see Figure 38). Make each rotation last 10 full seconds.
Repetitions: 10 times for each leg, 3 or 4 times a day.
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