15 Mins, Once in the morning, Do exercises daily until the pain is gone for 24 hours. Continue for 1 week before switching to the supportive conditioning program.
Foot Circles: Why? Restores ankle flexibility.
Lie on your back with one leg extended flat on the floor and the other bent toward the chest. Clasp your hands behind your knee while you circle the foot clockwise 30x. Meanwhile, keep the other foot on the floor with toes pointed straight toward the ceiling. Reverses the direction of the circling foot and repeat. Change sides and repeat. Make sure the knee stays absolutely still, with the movement coming from the ankle and not from the knee.
Point Flexes: Why? Strengthens flexion & extension muscles.
Stay in the same position on your back with one leg extended and the other bent. Bring the toes back toward the shin to flex, then reverse the direction to point the foot. Switch legs and repeat 20x.
Supine Calf W/ Strap: Why? Reintegrates all the muscles from the hip to the ankle.
Lie on your back, with knees bent and feet flat on the floor about hip-width apart. Use a belt or strap with a loop in it to encircle the ball of the foot. Tighten your thigh while pulling the toes back with the strap. Keeping the leg straight, hoist it to about a forty-five degree angle. The thighs of the straight and bent legs should be even. Relax your shoulders. Hold for 30 seconds. Repeat on the other side.
Hamstring Stretch W/ Strap: Why? Reintegrates all the muscles from the hip to the ankle.
Lie on your back, with knees bent and feet flat on the floor about hip-width apart. Use a belt or strap with a loop in it to encircle the arch of the foot. Pull the entire leg toward your body, keeping it straight and the thigh tight. Be sure not to pull the leg too far (that is, do not allow the buttocks to lift off the floor). Hold for 30 seconds.
Static Extension: Why? Tackles hip rotation, so no more disruption to knee and ankle function.
Kneel on a block or chair with hands on the floor under the shoulders. Leg you back and head relax toward the floor and shoulder blades come together. Relax. There should be a pronounced arch in your back. Keep your elbows straight, and shift your hips forward 6-8 inches so that they are not aligned with the knees. Hold for 1 to 2 minutes.
Air Bench: Why? Puts the hips, knees and ankles into extension while they are aligned and under load.
The best way to get into this position is to stand with your back to the wall. Press your hips and the small of your back into it while walking the feet forward while simultaneously sliding down into a sitting position. Stop when you’ve reached roughly a 90 degree angle. The knees should be over the ankles, not the toes (You shouldn’t be able to see the toes). If you feel pain in the kneecaps, raise your body up the wall to relieve the pressure. Press the low back and midback against the wall to feel the quadriceps working along the top of the thigh. Hold for 1 to 3 minutes. The exercise can be a bit of a struggle, but you do not have to be fit to do it. If you feel like it is too much of a workout, then try it for only a few seconds and build up to 1 minute. Walk around for a minute after this exercise.