Erica Gustafson, PT, MPT egustafson@summitortho.com

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View Previously Assigned Exercises Last Updated January 22, 2024, 12:29 pm

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      Education Sheet General

      Sessions per day: every other day

      Description: Patient Education/Instructions:


      Notes:
      On Amazon
      "prostretch"
      "ankleboard"

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        Seated Ankle Gastroc Stretch with Towel

        Sets: 1
        Repetitions: 2, hold for 20s
        Sessions per day: 2
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          Seated Ankle Soleus Stretch With Towel

          Sets: 1
          Repetitions: 2, hold for 20s
          Sessions per day: 2
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            Ankle Active Range of Motion Dorsiflexion and Plantarflexion

            Sessions per day: 3-4

            Notes:
            Try to repeat for a minute
            Do while ELEVATED (ankle above chest) if able
            Try to keep elevated 10-15 minutes at least 3 times a day for swelling reduction
            While elevated: perform ankle pumps, ankle circles, alphabet, toe curls intermittently

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              Standing Gastroc Stretch

              Sets: 2-3
              Repetitions: HOLD 30 sec
              Sessions per day: 3

              Notes:
              Knee straight. Heel down. Toes forward. (you are stretching the back leg)

              Variations:
              Add steps to the right and left with your good foot (while involved side that is being stretched remains planted)

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                Soleus Stretch on Chair

                Sets: 1-2
                Repetitions: 20-30
                Sessions per day: 2-3

                Notes:
                drive the knee forward and back
                Left foot on step

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                  Foot Doming

                  Sets: 1
                  Repetitions: 10-15
                  Sessions per day: On days when not working/every other day

                  Notes:
                  Focus on doming, keep toes flat on ground

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                    Theraband Ankle Plantarflexion

                    Sets: 1
                    Repetitions: Do until fatigue
                    Sessions per day: 1-2

                    Notes:
                    Use blue band, keep heel flat

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                      Bridging #5 Extended leg

                      Sets: 1
                      Repetitions: 5-10 each leg or fatigue
                      Sessions per day: 1-2

                      Notes:
                      Bridge up to top with both legs and then extend one out. Keep hips level

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                        Tandem Stance

                        Sets: 2
                        Repetitions: goal: at least 30 sec
                        Sessions per day: 1-2

                        Notes:
                        stand still as long as you can
                        L behind R