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.
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.
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.
Sit on a chair with a ball under your foot. Roll the ball back and forth and from side to side. Later, replace the ball with a tennis ball.
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.
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.
