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Single Leg Eccentric Heel Raise

Raise your heels on both sides. Lift one foot and very slowly lower your heel on the involved side. You may choose to do this on a step to work through the entire range of motion 

Repeat 15 times.

Perform 3 sets. 

Perform this exercise 2 times per day. 


Hip Stability 3-Way

Standing on one foot and keeping both knees extended move the opposite leg straight back behind you, diagonally and straight out to the side. Try to keep your spin in neutral position and only use your hip for the movement. Remember to keep both knees extended during this exercise. 

Repeat 10 times on each leg. 

Perform 3 sets on each side.

Perform this exercise 2 times per day. 


Gastroc Stretch On Slant Board

Standing with the involved leg back on a slant board, keep your knee straight and lean against a wall and bring your hips forward until you feel a stretch in your calf on the involved leg. You should feel no pain, only a gentle stretch.

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform 1 set. 

Perform this stretch 2 times per day.


Soleus Stretch On Slant Board

Standing with the involved leg back on a slant board, keep your knee slightly bent and lean against a wall and bring your hips forward until you feel a stretch in your lower calf on the involved leg. You should feel no pain, only a gentle stretch.

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform 1 set. 

Perform this stretch 2 times per day.


Seated Toe Extension Stretch

Seated with your involved leg crossed over the other leg, use your hand to pull your big toe backwards until you feel a stretch on the bottom of the foot. 

Hold this position for 20 seconds. 

Repeat 5 times. 

Perform 1 set. 

Perform this exercise 2 times per day. 


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