Post-Op Foot and Ankle Exercise
HSS Rehabilitation
General Post-op Foot and Ankle Program - Right
Phase 1
Hip Abduction
Purpose:
- Strengthens your hip and buttock muscles
Starting Position:
- Lie on your left side with your left leg bent and the right leg straight in line with your upper body.
- Keep your hips slightly rolled forward.
Action:
- Tighten your abs and lift your top leg towards the ceiling, keeping your knee straight
- Lower your leg back down to the starting position.
Tips:
- Tighten your abs and avoid arching your low back..
- Avoid rolling your pelvis back.
Perform 3 sets of 10 repetitions, 1 time per day
Clamshell
Purpose:
- Strengthens your hip and buttock muscles
Starting Position:
- Lie on your left side with both knees together and your heels in line with your hips.
Action:
- Tighten your abs and rotate your top knee up while keeping your feet together.
- Return to the starting position.
Tips:
- Avoid rolling your pelvis back
- Avoid squeezing your buttocks together.
Perform 3 sets of 10 repetitions, 1 time per day
Figure 4 Stretch
Purpose:
- Improves the flexibility of your hip muscles
Starting Position:
- Sit with your feet flat on the floor.
- Cross your right ankle on top of your opposite thigh.
- Place one hand on your right ankle and your other hand on the inside of your right knee.
Action:
- Press your right knee down with your hand and slowly lean forward until a gentle stretch is felt.
- Hold as instructed.
Tips:
- Push down on your right knee to increase the stretch.
Perform 2- 3 times, 1 time per day
Calf Raise - Seated
Purpose:
- Strengthens your calf muscles
Starting Position:
- Sit with your feet flat on the floor.
Action:
- Raise your heels off the floor, keeping your weight between your first and second toes.
- Lower your heels back down to the ground and repeat.
Tips:
- Keep your weight between your first and second toes.
- Lean your forearms on your thighs for more resistance.
Perform 3 sets of 10 repetitions, 1 time per day
Toe Flexion (Marbles)
Purpose:
- Strengthens the muscles of your foot
Starting Position:
- Sit with your feet flat on the floor.
- Place a few marbles on a towel in front of you.
Action:
- Pick one marble up at a time by curling your toes.
- Place the marble back down and repeat using different toes.
Tips:
- Avoid just placing the marbles between your toes to pick them up.
- If your foot cramps, use a tennis ball to massage the bottom of your foot.
Perform for 1 minute, 2-3 times per day
Windshield Wipers
Purpose:
- Strengthens the muscles of your foot and ankle
Starting Position:
- Sit with your feet flat on the floor.
- Make a fist with both of your hands and place them between your knees.
Action:
- Rotate your foot in and out, while keeping your big toe down on the ground.
Tips:
- Avoid spreading your knees and heels apart as you perform this exercise.
Perform 3 sets of 10 repetitions, 1 time per day
Hip Extension- Prone- at Edge of Bed
Purpose:
- Strengthens your buttock muscles
Starting Position:
- Lean your upper body over the edge of a bed with your knees bent and your upper back rounded.
Action:
- Bend your right knee to a 90 degree angle.
- Tighten your abs and buttocks, and lift your right leg towards the ceiling, keeping your knee bent.
- Return to the start position.
Tips:
- Keep your pelvis level.
- Do not allow your low back to arch
Perform 3 sets of 10 repetitions, 1 time per day
Phase 2
Mini-Squat for Dorsiflexion
Purpose:
- Improves your ankle range of motion
Starting Position:
- Stand facing a stable object with your feet hip width apart.
Action:
- Slowly bend your hips and knees, letting your knees travel forward over your first and second toes.
- Hold as instructed.
- Return to the starting position and repeat.
Tips:
- Keep equal pressure between the base of your toes and heel.
- Hold on for support, as needed.
Hold for 3 seconds. Perform 25 times, 2-3 times per day
Calf Stretch with Hip Flexor Stretch
Purpose:
- Stretches your calf and hip muscles
Starting Position:
- Stand in front of a wall with your left leg forward and right leg back.
- Place your hands on the wall for support.
Action:
- Keeping your right knee straight and your heel on the ground, lean forward and bend your left knee until you feel a stretch in your calf.
- Hold as instructed, then repeat.
Tips:
- Keep your heel on the ground throughout the entire stretch.
- Tuck your pelvis under you to add a stretch to the front of your hip.
Perform 2- 3 times, 1 time per day
Calf Stretch with Knee Bent
Purpose:
- Stretches your calf muscle
Starting Position:
- Stand in front of a wall with your left leg forward and right leg back.
- Place your hands on the wall for support.
Action:
- Lean forward and bend your right knee, keeping your heel on the ground, until you feel a stretch in your calf.
- Hold as instructed.
Tips:
- Keep your heel on the ground throughout the entire stretch.
Hold for 30 seconds. Perform 3 times on each side, 1-2 times per day
Calf Stretch with Big Toe Extension
Purpose:
- Stretches your calf muscle and improves the mobility of your big toe
Starting Position:
- Stand in front of a wall with your left leg forward and your right leg back.
- Place your hands on the wall for support.
Action:
- Lean forward until you feel a stretch in your calf
- Then, bend your right knee, while raising your heel off the ground, keeping pressure between your first and second toes.
- Hold as instructed.
Tips:
- Keep pressure through your first and second toes.
- Avoid pushing into pain.
Hold for 3 seconds. Perform 25 times, every 1-2 hours per day
Long Toe Flexor Stretch
Purpose:
- Stretches the muscles of your foot and ankle
Starting Position:
- Stand facing a wall.
- Place your hands on the wall for support.
- Place the toes of your right foot up against the wall with your heel down on the ground.
Action:
- Bend your right knee towards the wall until you feel a gentle stretch.
- Hold as instructed.
Tips:
- You may feel the stretch in your toes, arch of your foot or Achilles.
Hold for 20-30 seconds. Perform 2- 3 times, 2-3 times per day
Calf Raise
Purpose:
- Strengthens your calf muscles
Starting Position:
- Stand facing a stable surface with your feet hip width apart and toes pointed forward.
- Place your hands on the wall for support.
Action:
- Tighten your abs.
- Keeping your knees straight, raise your heels off the floor.
- Slowly lower your heels back to the ground.
Tips:
- Keep your weight between your first and second toes.
Perform 3 sets of 10 repetitions, 1 time per day.
Tandem Stance
Purpose:
- Improves your balance
Starting Position:
- Stand tall with your feet together near a stable surface.
Action:
- Tighten your abs by bringing your belly button towards your spine.
- Slide your right foot back directly behind your left heel.
- Stand tall and avoid swaying side to side.
- Hold as instructed.
Tips:
- If needed, use the counter for light support.
Hold for 20-30 seconds. Perform 2- 3 times, 1 time per day
Modified Side Plank
Purpose:
- Strengthens your core and hip muscles
Starting Position:
- Lie on your right side with your knees bent.
- Prop yourself up on your forearm with your elbow beneath your shoulder.
Action:
- Tighten your abs and buttocks.
- Keeping your knees together, push down through your right forearm and lift your body into a straight line.
- Hold as instructed.
Tips:
- Keep your back straight.
- Don't rotate your upper body or let your hips drop.
Hold for 20-30 seconds. Perform 2- 3 times, 1 time per day.
Phase 3
Sitting on Heels
Purpose:
- Improves the flexibility of your ankle
Starting Position:
- Begin on your knees with your ankles pointed and toes on the ground.
Action:
- Sit your buttocks back towards your heels.
- Grasp your toes and gently pull towards you until you feel a gentle stretch in the front of your lower leg.
- Hold as instructed.
Tips:
- Gently rock side to side to increase the stretch.
Hold for 30 seconds. Perform 2- 3 times, 1-2 times per day
Squat
Purpose:
- Strengthens your buttock and thigh muscles
Starting Position:
- Stand with your feet hip width apart.
Action:
- Tighten your abs while keeping your elbows bent and hands close to your chest.
- Sit your hips back and bend your knees, allowing your chest to lean forward slightly.
- Press through your feet to straighten your knees and return to a standing position.
Tips:
- Keep your knees out over your toes and your chest up.
- Keep your abs tight and your low back in a neutral position.
Perform 3 sets of 10 repetitions, 1 time per day
Calf Raise- Eccentric
Purpose:
- Strengthens your calf muscles
Starting Position:
- Stand facing a stable surface with your feet hip width apart and toes pointed forward.
Action:
- Tighten your abs.
- Keeping your knees straight, raise your heels off the floor, keeping your weight between your first and second toes.
- Stay up on your toes and raise your left foot off of the ground, without letting your right heel drop.
- Slowly lower your right heel down to the ground.
Tips:
- Use your arms to unweight your body if you cannot control the motion.
- Hold on for support, as needed.
Perform 3 sets of 10 repetitions, 1 time per day
Calf Raise- Unilateral
Purpose:
- Strengthens your calf muscles
Starting Position:
- Stand facing a stable surface with your feet hip width apart and toes pointed forward.
Action:
- Tighten your abs.
- Bend your left knee to 90 degrees
- Keeping your right knee straight, raise your right heel off the floor, keeping your weight between the first and second toes.
- Slowly lower your heel back to the ground.
Tips:
- Keep your weight between your first and second toes.
- Use your arms to unweight your body if you cannot perform the motion.
- Hold on for support, as needed.
Perform 3 sets of 10 repetitions, 1 time per day
Lateral Band Walks
Purpose:
- Strengthens the muscles on the sides of your hips
Starting Position:
- Stand with a resistance band around your ankles and your feet hip width apart.
Action:
- Tighten your abs and hinge slightly at your hips.
- Side step to the right then repeat in the opposite direction.
Tips:
- Keep your knees out over your toes and avoid swaying side to side.
Perform 3 sets of 10 repetitions, 1 time per day