Stretch 1 - Gastroc stretch

Stand facing the wall, around 1 foot away and bring one leg backwards.

Keeping your back leg straight and heel on the ground, lean forward bending your front knee.

Hold as prescribed.

Stretch 2 - Soleus stretch

Stand facing the wall, around 1 foot away and bring one leg backwards.

Keeping your back leg slightly bent and heel on the ground, lean forward bending your front knee.

Hold as prescribed.

Repeat on opposite side.

Repeat as prescribed.

Will help:

Achilles tendinopathy

Achilles repair

Calf tear

Plantar fasciitis

Tibialis Posterior Syndrome

Seated on a chair, place a towel on the floor.

Fold the towel by curling your toes.

Repeat as prescribed.

Indications:

Plantar fasciitis

Achilles tendinopathy

Tibialis Posterior Syndrome

Tibial Nerve entrapment

Standing on one leg, curl your toes.

Indications:

Plantar fasciitis

Achilles tendinopathy

Tibialis Posterior Syndrome

Tibial Nerve entrapment

Seated with one leg resting on the opposite knee.

Place a resistance band around the upper foot and hold the band with the foot on the floor.

Push your upper foot upward against the resistance.

Indications:

Plantar fasciitis

Achilles tendinopathy

Medial ligament ankle sprain

Tibialis tendon injury

Flexor tendons injuries

Cuboid syndrome

Post ankle/foot fracture

Seated, place a resistance band around your foot and hold the ends of the band with your hands.

Push the band away from you, keeping your knee straight and without moving your knee.

Repeat as prescribed.

Indications:

Plantar fasciitis

Achilles tendinopathy

Lateral ligament ankle sprain

Fibular tendons injuries

5th Metatarsal fracture

Cuboid syndrome

Post ankle/foot fracture/surgery