Condition
Unlimited: Cycling, swimming, aqua jogging
Stretching
15 minutes of each training session
Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Stand facing a wall with your training leg stretched out, heel on the floor, and with your ankle bent so that the ball of your foot rests against the wall. Press your pelvis against the wall to gradually stretch your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Stand on your left leg. If necessary, use your left hand to support yourself against the wall. Bend your right knee and wrap your right hand around the big toe side of your forefoot, so that the ankle is stretched and turned slightly outwards, bringing your heel towards your buttock and creating a gradual stretch along the inside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Stand on your left leg. Bend your right knee and grasp the little toe side of your right foot with your left hand. Slowly pull upwards so that the ankle is stretched as far as possible and the heel moves towards your buttock, bringing the foot behind your good leg so that you feel a gradual stretch along the outside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
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.
Lie on your back on the floor with your lower leg resting on a stool or chair. Let your foot hang freely. Move your foot up and down and from side to side.
Coordination
5 minutes of each training session
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 balancing with your eyes closed.
Strength
40 minutes of each training session
An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, facing the resistance band. Loop the resistance band around the top of your foot (the instep). Slowly bend your foot upwards so that the band tightens. Hold the position for a few seconds, then slowly return your foot to the starting position
Stand on both feet. Step the working leg forward by a foot’s length. Keeping the heel on the floor, lift the forefoot and toes of the working leg towards the ceiling. Hold the position for a few seconds, then lower the foot back down.
An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the inside of your training foot against the leg of a chair. Loop the exercise band around the front of your foot (on the outside). Slowly turn your foot out to the side so that the band tightens. Hold the stretch for a few seconds and slowly return your foot to the starting position. Do not rotate the knee.
An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the outside of your training foot aligned with the leg of the chair. Loop the exercise band around the front of your foot (on the inside). Slowly turn your foot inwards towards your other foot so that the band tightens. Hold the tension for a few seconds and move slowly the foot back to the starting position. Do not rotate the knee.
Sit on the floor with your leg stretched out. Place a cushion under your calf. Bend and stretch your foot without resistance.