Condition
Unlimited: Cycling, swimming.
Stretching
10 minutes of each training session
Stand with your arms supporting a wall and with the training leg stretched backwards so that it tightens the calf muscle. Slowly bend the knee of the training leg so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Attach an exercise band to a heavy chair leg. Sit on the floor with your leg straight with the outside of the training foot next to the chair leg. Wrap the exercise band around your forefoot (inside). Slowly turn your foot sideways towards the other foot to tighten the elastic band. Hold the tension for a few seconds and slowly move the foot back to the starting position. Do not rotate the knee.
Stand on your left leg. Bend your right knee and grasp the ball of your right foot with your left hand. Slowly pull upwards so that the ankle is maximally stretched and the heel comes towards the buttock and the foot is brought over behind the healthy leg so that the outside of the shin is increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Sit on a chair and place the ankle of your injured leg over the opposite knee. Hold the ankle with one hand, whilst using the other hand to slowly bend your toes upwards (you may feel a stretch under your foot). Hold the stretch for at least 10 seconds. Then bend your toes downwards as far as possible and hold the stretch for 10 seconds.
Stand upright. Stretch your ankle and touch your toes to the floor so that they bend backwards as much as possible. Hold the outer position for 10 seconds. Then put your toes on the floor so that they bend forwards as much as possible. Hold the outer position for 10 seconds.
Sit on a chair with a ball under your foot. Roll the ball forwards and backwards and from side to side. Later, replace the ball with a tennis ball.
Coordination
5 minutes of each training session
Stand on one leg on the floor. Look forwards and keep your knee slightly bent. Initially, support your hand against the wall. Later, make the exercise more difficult by closing your eyes.
Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try holding it later balance with your eyes closed.
Stand on your toes with knees bent. Put your weight on the tips of your toes and keep your balance. Initially, support yourself with one hand against the wall.
Strength
45 minutes of each training session
Sit on a chair with your legs straight. Hold an exercise band in both hands. Place the elastic band around the heel, sole of the foot and all toes. Bend your ankle upwards as much as possible by pulling the elastic band. Hold the outer position for 10 seconds. Then slowly stretch your foot so that the elastic is stretched. Hold the tension for a few seconds and then bend your ankle upwards to reach the starting position.
Sit on a chair. Hold an exercise band in both hands. Place the elastic band around your big toe. Bend your big toe upwards as much as possible by pulling the elastic band. Hold the outer position for 10 seconds. Then slowly bend your big toe downwards as much as possible to stretch the elastic. Hold the tension for a few seconds and then bend your big toe upwards to reach the starting position.
Sit/stand with bare toes on a tea towel. Pull the tea towel together with your toes.
Stand with your legs straight with your front foot on a doorstep. Go up on your toes. Hold the tension for a few seconds. Slowly return to the starting position. Make the exercise more difficult by putting on a backpack with increasing load.
Stand with slightly bent knees with your forefoot on a doorstep. Stand on your toes while maintaining the bend in your knees. Hold the tension for a few seconds. Slowly return to the starting position. Make the exercise more difficult by putting on a backpack with increasing load.