Condition
Unlimited: Cycling, swimming, running with increasing distances
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.
Stand in front of a wall with your training leg stretched with your heel on the floor and with the ankle bent so that the forefoot rests on the wall. Press your pelvis against the wall so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand with a small spiked ball under your foot and run the ball around under the sole of your foot while pressing your foot against the ball.
Sit on a chair and place the ankle of the injured leg on the opposite knee. One hand holds the ankle while the other hand slowly bends the toes upwards (you may feel a stretch under the foot). Hold the tension for at least 10 seconds. Then bend your toes downwards to the maximum and hold the stretch for 10 seconds.
Kneel down and support your toes. Lower your buttocks so that they are pressed down towards your lower leg, bending your toes to the maximum. Hold the tension for at least 10 seconds. Lift the buttocks and return to the starting position.
Put your foot up on a stool. Then bend your knee and ankle to the maximum and bring your upper body down towards your thigh to increase the pressure on your knee and ankle. Hold the tension for at least 10 seconds. Then straighten your body and stretch your knees and ankles and return to the starting position.
Coordination
5 minutes of each training session
Balance on two legs on the seesaw. Initially support with your hand against the wall. Later, balance on one leg without support. Later, try to hold 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
Stand on both front feet on a step with your heel over the edge. Slowly stand up on your toes with your weight on your healthy leg. Slowly lower yourself down onto the training leg as far as you can go, tightening the calf muscle. Use the healthy leg to get back on your toes. Support with a hand on the wall if necessary. The exercise is performed alternately with the knee stretched and bent. The load can be increased by putting on a backpack and gradually increasing the ballast in the backpack.
Stand on one leg in front of a wall. Support the wall with your hands if necessary. Slowly go up on tiptoe. Hold the tension for a few seconds and slowly bring your foot back to the starting position
Sit on the floor with your leg straight. Wrap an exercise band around the forefoot (sole of the foot) and hold the exercise band in your hand. Slowly stretch your foot to tighten the elastic band. Hold the tension for a few seconds and slowly return your foot to the starting position.
Attach an exercise band at hip height. Stand with your back against the attachment of the exercise band. Wrap the exercise band around your stomach/chest. Stand on the training leg and jump forwards and land on the other leg to tighten the elastic band. Return to the starting position. Alternate between the right and left leg.
Attach an exercise band at hip height behind you. Stand with both legs on a stool with the resistance band around your hips. Make a full lunge and land on both feet in front of the stool.
