OK so after the ‘having a leg like a little old man’ moment I had I am into day 2 of the exercises the physion gave me.
Here’s briefly what I have to do. Please don’t do any of these without asking your Physio first.
1: Toes back and forward (x 15) Simple, I have to sit on the bed, feet over the edge and try and move my foot toward me and away from me.
2: Rotate my foot (x15) 5 times one way, five time the other way.
3: Calf stretches with rubber band (x5) pull my foot back toward me using the band, hold for 10 seconds.
4: Side of foot lift (x15) feet on the floor, life one side of my foot off the floor, then the other.
5: Point foot in, then out (x15) try and turn my foot in then out.
6: Foot slide (x15) foot placed on the floor, then slide my heel back toward me, foot flat on the floor through out, repeat.
7: Kneed down (x10) sit flat on the bed and push the back of my knee down onto the bed and hold.
8: Leg lifts (x10) rolled up towel under my knee, life my leg up , toes back toward me, and hold for 5 seconds, lower slowly.
9: Tow wiggles (through out the day) along with moving the foot.
Even on day 2 I can feel a bit of a difference, my foot is loosening up, and keeping it raised is bringing the swelling down and make it more mobile.
I still have the leg of a little old man, but that’s a battle for another day.
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