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Exercises

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Balance and Stability

Dorsiflexion

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Kneeling

Start in an upright kneeling position with your toes tucked under. Slowly lower your body weight down onto your heels to increase the stretch. Use a pillow under your knees to ease the pressure if nee ...more

Wall Lean

Stand facing a wall or chair-back in a lunge stance with your right foot behind. Keep your right heel on the ground and arch your right foot slightly. Lean your body weight forward until you feel a ...more

Elevated heel drop

Find a step with handrails to support your body. Stand on a step facing up the stairs. Drop the right heel off the edge of the step, keeping your knee very slightly bent. Put your body weight over ...more

Seated foot flat

Sit in a chair with your right foot flat on the floor. Slide the foot under the chair as far as you can, keeping the heel and toes on the floor. Feel the stretch in the back of the ankle. Hold and re ...more

Cross Leg Ankle Stretch

Sit with your right leg crossed over your left knee so that you can grasp your right foot with your hands. Use your left hand to bend the right toes and ankle down as if pointing your toes. Feel the s ...more

Seated resistance band lift

Sit on a chair with a strap or resistance band around your foot. Pull your toes up towards your knee. Feel the stretch in the back of the ankle. Hold the stretch and repeat as advised by Ascend Physi ...more

Ankle Circles

In a sitting or lying position. Turn your ankle in circles left and right, up and down. Draw the alphabet in the air with your ankle. Repeat as advised by a Ascend Physical Therapy & Wellness therap ...more