Condition
Unlimited: Cycling, swimming.
Stretching
10 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.
Attach an exercise band to a sturdy chair leg. Sit on the floor with your leg stretched out, with the outside of your foot against the chair leg. Place 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.
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.
Stand upright. Stretch your ankle and touch your toes to the floor so that they bend backwards as much as possible. Hold the position for 10 seconds. Then put your toes on the floor so that they bend forwards as much as possible. Hold the 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 leg stretched out. Hold an exercise band in both hands. Place the band around your heel, the sole of your foot and all your toes. Bend your ankle upwards as far as possible by pulling on the band. Hold the position for 10 seconds. Then slowly stretch your foot so that the elastic band is stretched out. Hold the stretch for a few seconds, then bend your ankle upwards to return to the starting position.
Sit on a chair. Hold an exercise band in both hands. Place the band around your big toe. Bend your big toe upwards as far as possible by pulling on the band. Hold the 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 or stand with your bare feet on a tea towel. Pull the tea towel together with your toes.
Stand with your legs straight, with the balls of your feet on a doorstep. Rise onto your toes. Hold the position for a few seconds. Slowly return to the starting position. Make the exercise more challenging by wearing a rucksack with increasing weight.
Stand with your knees slightly bent, with the balls of your feet on a doorstep. Rise onto your toes whilst keeping your knees bent. Hold the position for a few seconds. Slowly return to the starting position. Make the exercise more challenging by wearing a rucksack with increasing weight.