Video 1 - Calf stretch
Position yourself standing with one leg in front of the other, legs shoulder-width apart and your hands resting on a wall. Lunge forwards while keeping your back knee straight. Ensure that both feet point forwards and your back heel remains on the ground.
Video 2 - Heel rockers
Position yourself sat up with your feet flat on the floor. Rock your feet from heel to toe working on increasing the height you achieve as you go.
Video 3 - Resisted ankle ROM dorsiflexion
Position yourself sat up in bed or in a chair. Place theraband with tension on it or a weight around the middle of your foot. Bring your toes up towards your knee so your ankle is bending and only your heel is touching the floor/bed. Hold, before slowly lowering your foot back to the floor.
Video 4 - Resisted ankle ROM eversion
Position yourself sat up in bed or in a chair. Place theraband with tension on it or a weight around the middle of your foot. Bring your toes and top half of your foot outwards to the side. Only your heel should be touching the floor/bed. Hold, before slowly lowering your foot back to the floor.
Video 5 - Resisted ankle ROM inversion
Position yourself sat up in bed or in a chair. Place theraband with tension on it or a weight around the middle of your foot. Bring your toes and top half of your foot inwards. Only your heel should be touching the floor/bed. Hold, before slowly lowering your foot back to the floor.
Video 6 - Resisted ankle ROM plantarflexion
Position yourself sat up in bed or in a chair. Place theraband with tension on it or a weight around the middle of your foot. Start with your toes towards you and your ankle bent up. Point your toes away from you, hold, before slowly returning to a bent ankle position.
Video 7 - Ankle ROM eversion
Position yourself lying on your back or sat up in a chair with some theraband around your forefoot. Adjust the theraband so that the direction of pull is from the inside. Start with your ankle inwards. Finish with your ankle outwards.
Video 8 - Ankle ROM inversion
Position yourself lying on your back or sat up in a chair with some theraband around your forefoot. Adjust the theraband so that the direction of pull is from the outside. Start with your ankle outwards. Finish with your ankle inwards.
Video 9 - Ankle ROM plantarflexion
Position yourself lying on your back or sat up on a chair with some theraband around your forefoot. Adjust the theraband so that the direction of pull is from your knee. Start with your ankle upwards. Finish with your ankle downwards.