Exercising Lower Extremity Non-Weightbearing Stretching

 

Stretching Excercise

Position/Activity/Rx

Inversion

Sitting with legs extended and toes pointing up.  Attempt to turn your feet so that their bottoms are facing each other. Hold that position for 5 counts then return to starting position.  Repeat 10 times or do 2 sets of 5 reps with a different exercise between sets.

Eversion

Sitting with legs extended as in above attempt to turn your feet so  that their bottoms are   facing away from each other repetitions or 2 sets of 5 reps with a different exercise between sets

Plantarflexion

Sitting with legs extended and toes pointing up attempt to bend your foot forward so your toes are pointed straight ahead  and hold it forward  for 5 counts then return your foot to the starting position. Repeat this 10 times or do two sets of 5 in each set with a different exercise between sets.

Dorsiflexion

Sitting with legs extended attempt to bend foot back toward your knees and hold this position for 5 counts before returning to the  starting position. Repeat the 10 times or do two sets of 5 reps in  each set with a different exercise between set.  

Circumduction

This is a stretching exercise that combines inversion, eversion,  plantar flexion and dorsi flexion.  While sitting with legs extended make a large slow circle with your foot and toes in a clockwise direction. Do this 5 times and then repeat the circle 5  times in a counter clockwise direction.