The spring ligament supports the medial longitudinal arch of the foot. Keeping your toes pointed forward, put your injured foot on the other foot. Be sure to make and go to all appointments, and call your doctor if you are having problems. Stop doing the exercises if you experience any pain beyond mild discomfort. endobj <> Foot and Ankle Clinics. Your good leg should be straight and supported on the floor. Do eight to 12 repetitions once or twice a day. Keeping the thigh muscles tight and your leg straight, lift your affected leg up so that your heel is about 12 inches off the floor. 1-3 Significant changes in foot alignment will occur after spring ligament rupture which can be measured with standard X-rays. However, if there is a complete rupture of the anterior tibiofibular ligament, it usually occurs along with a dislocation or fracture in the syndesmosis joint. Push your injured against your other foot. American journal of roentgenology. Your other leg should be bent, with that foot flat on the floor. [4][2], Get Top Tips Tuesday and The Latest Physiopedia updates, The content on or accessible through Physiopedia is for informational purposes only. Although posterior tibial tendon dysfunction is the main cause of flat foot deformity, It should be noted that flat foot deformity cant result from the failure of the posterior tibial tendon alone, the medial soft tissue structures must also fail to develop the deformity.[2]. See how long you can hold your balance while standing on a pillow with your eyes closed. Symptoms of a wrist sprain are: Pain. If you're in this situation, your therapist may set these goals for you: Improve how well you move your joint. Sit on the floor and try to point your toes up toward the ceiling. stream Sprained ankle exercises are incredibly important after an injury. It's also called increasing your "range of motion." Management of the sprained ankle. Continue to hold for twenty seconds. Bend your thumb downward where it meets your palm, then straighten it. Place the ice pack on your knee for 20 minutes at a time. Repeat 8 to 12 times. You only need to feel a mild to moderate stretch on your calf muscle. Al-Mohrej OA, et al. Elevate your knee above your heart while you keep an ice pack on. endstream Make sure to keep your hips level as you do this. American Academy of Orthopaedic Surgeons: Sprained Ankle, Knee Surgery, Sports Traumatology, Arthroscopy: Management of Acute Lateral Ankle Ligament Injury in the Athlete, Harvard Health Publishing: Recovering From an Ankle Sprain, Archives of Orthopaedic and Trauma Surgery: Treatment of Acute Ankle Ligament Injuries: A Systematic Review, Michigan Medicine: Sprained Ankle: Rehabilitation Exercises. Spring ligament tears cause the head of the talus to collapse, straining the calcaneounavicular ligament and eventually total collapse of the medial longitudinal arch. Read more: 6 Vitamins and Nutrients to Make Your Tendons and Ligaments Strong. (2000). Hold for 5 seconds. Grade III tears are also usually treated conservatively unless associated with injuries to the anterior cruciate ligament or posterior cruciate ligament. Can present with loss of power in ankle movement secondary to pain. Wrap in a wet tea towel, or better still, use a cold therapy compression wrap. Our team thoroughly researches and evaluates the recommendations we make on our site. Bend your knee and bring your heel up toward your buttock. This is a simple elastic band that you can get from a sporting goods store, online, or a physical therapists office. These ligaments are important as they prevent excessive eversion of the ankle (eversion trauma). Weakness. Wrapping your ankle will stabilize it and help . Try to ice your joint as much as you can to help your blood circulate better. Your affected leg should be straight. The exercises may be suggested for a condition or for rehabilitation. All exercises should be done on a daily basis to maximize results and to quickly get you back on your feet. Orthop J Sports Med 2019;7: 2325967119828953. 7 0 obj Isolated reconstruction of the posterior tibial tendon prese As the ankle heals, they also begin a series of rehabilitation exercises to strengthen the outer ankle muscles and to maximize balance. Tighten the thigh muscles of your affected leg by pressing the back of your knee down into the towel. Follow us on these external social media sites that will open in a new browser window. Treatment. The most common type of tear is a slow progressive tear that results from an adult-acquired flat foot, but it is possible to tear a Spring Ligament from running or landing from a fall. ", American Academy of Orthopaedic Surgeons: "Sprains, Strains and Other Soft-Tissue Injuries," "Anterior Cruciate Ligament (ACL) Injuries. Weeks 4-6. Sutter Health/Mills Peninsula Health Services: "Tendon & Ligament Tears or Sprains. Keep your knees straight and continue pointing forward until you feel discomfort. Early passive ROM exercises are very important, as is preventing excessive anterior and/or posterior tibia translation. Repeat six times over the course of one exercise session. JFIF ` ` C You will need a pillow for this exercise. ", MyHealthAlberta: "Achilles Tendon Injury: Physiotherapy and Rehab.". If you suspect that you might have an ankle sprain, you should visit your doctor immediately. However, no loss of function occurs. Repeat 10 times, and build up to 20 times. Put a book or other small object on the floor. Most people can start ankle rehabilitation exercises within three days after the ankle injury, if its not too severe. Apply cross-friction massage to the injured ligaments after the acute phase. 2014Creps J. Ligamentous Tests. All of this includes working out at home as well as at the gym. For recommended treatments, please consult with your health care provider. Exercises Here are some examples of exercises for you to try. Remember, you only want a moderate stretch and no pain. Kaminiski TW, et al. 3. You can grab the doorway if you need support. Then repeat ten times. When refering to evidence in academic writing, you should always try to reference the primary (original) source. Hold for about 6 seconds, then rest for up to 10 seconds. Repeat 3 times. Initially, the R.I.C.E. Repeat this 3 times, holding for 30 seconds. existing content (from article directories or other blogs from your niche)? While a serious tear could require surgery, don't make an appointment for the operating room just yet. Rule J, Yao L, Seeger LL. % Repeat ten times. You will need a small pillow for this exercise. Place your feet about shoulder-width apart. Retain muscle strength. Treatment is usually with ice, a knee brace, and physical therapy . stream Then raise your heel with your toes still on the floor. Recent anatomic study of the deltoid ligament has revealed that the tibiospring ligament, or tibio-calcaneonavicular (TCN) ligament, is one of the most consistently Mattacola CG, et al. Depending on the severity of the sprain, your ankle can take anywhere between two to 12 weeks to recover and you may require crutches, a cast or a brace. Repeat 10 times at first, and build up to 20 times. These bones include: The triangular shoulder blade, called the scapula The bony knob at the top of the scapula, called the acromion The collarbone, called the clavicle The breastbone, called the sternum Acute isolated spring ligament injuries (without posterior tibial tendon involvement) are uncommon, they result in acquired flat foot deformity. A physical examination can identify a spring ligament injury using the Neutral Heel lateral push test. Pijnenburg ACM, et al. You can learn more about how we ensure our content is accurate and current by reading our. Hold for twenty seconds. Manske RC, Prohaska D. Rehabilitation following medial patellofemoral ligament reconstruction for patellar instability. Massaging your ankle after a sprain may help reduce pain and swelling, but you also want to be careful. very low-impact therapeutic exercises can be added. Use the toes as a pencil and trace all the letters of the alphabet one at a time. While sitting on the floor, hook your toes and upper foot into the band. A single misstep can lead to an ankle sprain with torn ankle ligaments. And try to keep your knee moving in a straight line with your middle toe. Holding on to the end of the band, turn your ankle out. Tibial nerve pain and neuropathy can also occur due to the increased load on the inner foot. A spring ligament injury refers to stretching, partial or complete tear of the spring ligament complex that acts as a static stabilizer of the medial longitudinal arch 1. Cranial cruciate ligament disease is the most common canine orthopedic injury. You might also use an elastic bandage and learn how to do compression wrapping to support your injured ankle. R.I.C.E. It can also help prevent permanent damage and problems that come and go. Rehab gets you back to full speed. Keeping your foot flat on the floor, start pushing it outward, against the wall. Hold this position for 30 to 60 seconds. (1998). Electrotherapy In severe cases, your physio may use ultrasound or TENS for pain relief. Sit with your affected leg straight and supported on the floor or a firm bed. Most of the time, the ankle flips over so that the bottom of the foot is facing inward. The spring ligament is the main static supporter of the medial longitudinal arch. Then release the towel and repeat. <> ", American Physical Therapy Association: "Benefits of Physical Therapy. 1993 Dec;161(6):1241-4. Risk Factors. Ankle injury increases the risk of re-injury by about fifty percent, so it is extremely important to stretch and strengthen the ankle with exercises for a sprained ankle. 3. Listen to your own body, and follow your doctors advice. They may also treat your injury with heat or cold, or suggest you try a whirlpool bath. It helps you improve how well your injured joint moves and eases your pain. Lift the lower part of your affected leg and straighten your knee by tightening your thigh muscle. I know that When to start exercises for ankle sprains, legacy.aofas.org/footcaremd/how-to/foot-injury/Pages/How%20to%20Care%20for%20a%20Sprained%20Ankle.aspx, legacy.aofas.org/footcaremd/how-to/foot-injury/Pages/How-to-Ankle-Sprain-Strengthening-Exercises.aspx, ncbi.nlm.nih.gov/pmc/articles/PMC3718356/, journals.lww.com/jbjsjournal/subjects/Pain%20Management/Abstract/2000/06000/Treatment_of_Ruptures_of_the_Lateral_Ankle.2.aspx, jamanetwork.com/journals/jama/article-abstract/2598769, legacy.aofas.org/footcaremd/conditions/ailments-of-the-ankle/Pages/Sprained-Ankle.aspx, bjgp.org/content/bjgp/57/543/793.full.pdf, Is It a Sprain or a Strain? Place a small towel on the floor in front of you while you sit in a hard chair. Physical medicine and rehabilitation. Repeat 8 to 12 times. (2013). References:Magee D. Orthopedic Physical Assessment. 4 0 obj Standing quadriceps stretch: Stand and place one hand against a wall or hold the back of a chair for balance. <> If at any time your ankle or foot starts to swell, stop sprained ankle exercises and rest. Heel Slides. This information does not replace the advice of a doctor. Your email address will not be published. cross-sectional area measurements of the affected tendon or ligament and any discrete lesions seen. That is usually the journal article where the information was first stated. Yes, you can tear the spring ligament. Rehabilitation Exercises. Tighten the thigh muscles of your affected leg by pressing the back of your knee down into the towel. endstream endobj 181 0 obj <>/Metadata 13 0 R/OCProperties<>/OCGs[189 0 R]>>/PageLabels 176 0 R/PageLayout/OneColumn/Pages 178 0 R/PieceInfo<>>>/StructTreeRoot 20 0 R/Type/Catalog>> endobj 182 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageC]/Properties<>/XObject<>>>/Rotate 0/StructParents 0/Tabs/S/Type/Page>> endobj 183 0 obj <>stream As there was a high clinical suspicion of spring ligament rupture the patient underwent surgical exploration where a complete tear of the spring ligament was found in addition to a tear of the anterior part of the deltoid ligament. <> Your goals are to achieve full range of motion. Summary. For many people, the rest period is about three days. Start with both feet resting on the wall. Conservative and postoperative rehabilitation of isolated and combined injuries of the medial collateral ligament. Ankle joint. or Foot and ankle clinics. I've detailed 4 steps that will help you recover regardless of the severity of your sprain. Once you have a good range of motion and can comfortably bear weight on your sprained ankle, its time for the next step strengthening exercises. Returning to regular daily life and events is the purpose of these exercises for a sprained ankle. Wrap a towel or strap around the ball of your foot. Healthline only shows you brands and products that we stand behind. . Be sure to have something for support. The alignment of your hips, knees, ankles and feet will be observed in both standing and sitting. Wearing high heels could mean serious joint issues in the long-term. The spring ligament, also called the calcaneonavicular ligament, is a collections of ligaments in the medial and plantar foot that wraps around and supports . Stretching your Achilles tendon is the next set of exercises to take up as soon as you can. Sit on the floor and try to point your foot forward toward the ground by only moving your ankle. The Health Encyclopedia contains general health information. They can be started when standing is possible without increased pain or swelling. He or she will be able to assess the severity of the sprain and recommend a treatment plan accordingly. Hold for 6 seconds, then rest for up to 10 seconds. 1.Laterally (most commonly injured): Anterior Talofibular Ligament, Posterior Talofibular Ligament, Calcaneofibular ligament 2.Medially (less commonly injured): Superficial and Deep Deltoid Ligaments 3.Syndesmotic: See "High Ankle Sprain" rehabilitation guideline General ROM/strength present at the beginning of rehabilitation is highly variable As you get stronger, try doing it only with the support of one or two fingers. Supervised exercises for adults with acute lateral ankle sprain: A randomised controlled trial. ", University of California, San Francisco: "Anterior Cruciate Ligament Injury (ACL). Slowly bend the injured knee while sliding your heel across the floor toward you. Stop if you begin to feel pain in your ankle. These exercises are simple motions you can do up to 5 times per day that can help you maintain your range of motion and flexibility in your ankle. Balance for as long as you can, working your way up to 60 seconds. It is common for a clinician to refer for imaging to rule out other conditions associated with a Spring ligament injury, such as midfoot arthritis and Posterior Tibial Tendonitis. Keep your knees straight and continue pointing backward until you feel discomfort. Do not attempt this exercise if you feel you might not have been able to do it before your ankle was injured. Now braces are used. 2023 Kaiser Foundation Health Plan, Inc. We are unable to switch you to this area of care. Blood flow restriction (BFR) training with high-intensity exercise is not effective for ACL reconstruction recovery. Bend your affected knee but keep the other leg straight in front of you. There are several grades of ankle sprains ranging from grade one to grade three depending on severity. Use these balance centered sprained ankle exercises on finishing your rehabilitation. Tie your resistance band around a heavy object such as a desk or table leg. Try to hold this for 20 to 30 seconds. There are more than 200,000 of these a year. Stand with your hands in front of you, resting against a wall, countertop, or chair back for support. If you keep up with your therapy, you'll get back quicker to the activities you love to do. With the resistance band tied around a heavy object, hook the inside of your foot into the band. Differenial diagnosis include superficial deltoid ligament tear but it cant be differentiated from spring ligament insufficiency clinically. Your therapist will design a plan to meet your individual goals, challenges, and needs. Weakness to the Posterior Tibial Tendon can place extra stress on the Spring ligament leading to attenuation and stretching of the Spring Ligament, resulting in a slow progressive tear. Stretches 1 Band/towel stretch Sit on the floor with your legs stretched out in front. Grade II - This rib sprain is moderate and occurs when the ligament stretches too much. Verywell / Ben Goldstein. <> In the case of a benign sprain (partial tear of the ligament), a non-operative treatment is generally prescribed. We Recommend Health For non-athletes, doctor-prescribed home exercises alone may be just as good as a supervised exercise program. Bend and then straighten the last two joints of your affected finger. This is not medical advice and we recommend a consultation with a medical professional such as James McCormack before trying any of these exercises. A 2007 study of 102 people who had sprained ankles showed no major difference to recovery after one year from a supervised exercise program compared to standard care with unsupervised home exercises. test. Register. 2) The calcaneal fibular ligament (CFL), which connects the fibula (outer leg bone) to the calcaneus (heel bone) below. Tighten your belly muscles by pulling your belly button in toward your spine. Keeping your back heel flat on the floor, slowly bend the knee of your good leg until you feel a moderate stretch in the calf on your injured side. Rest for up to 10 seconds between repetitions. A tear to the medial collateral ligament in the knee can cause pain, swelling, and a lack of stability in the knee. Apply cold for 10 mins every hour initially, reducing the frequency as your symptoms improve. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/Annots[ 37 0 R 38 0 R 39 0 R 40 0 R 41 0 R] /MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Dont use the band if there is any pain, or if your ankle feels wobbly. endstream endobj startxref Take your injured foot and step over the object. Your doctor may ask you to do physical therapy before an operation. Hold your knee straight. I give my consent to Physiopedia to be in touch with me via email using the information I have provided in this form for the purpose of news, updates and marketing. 4. endobj Keeping your foot on the floor, slowly move your knee from side to side for 2 to 3 minutes. You can place a weighted object like a soup can on the towel to make the exercise more challenging. Repeat ten times. But dont be discouraged if you cant. With your hands on a wall, countertop, or chair back, lift up your good leg behind you so that your weight rests on the leg with the injured ankle. %PDF-1.5 First and second degree sprains are typically managed with conservative treatment. The spring ligament functions as static restraint of the medial longitudinal arch, it supports the head of the talus from planter and medial subaxation against the body weight during standing. The treatment after a knee injury mainly depends on the severity of the injury and therefore the type of sprain. =%YDEL%pC~/x_;?^ &ynx=^O}i6e$IM[?JqoE[' T0GL/O{cDo E>u0-[`exG!n8'f A2E1 @Z2W||({;jOo@8)3D~?Sa|<5kc_m NK:y2 zl;t~$Svf[$oY%l?b(b]o 1.; RuB/zt8ta.yWTd)HPe9(\_P-%r7s $zI{pPyw5ctQ &P_* ]]xy.b. van Dijk CN. Stand on your injured foot, lift the other foot off the floor behind you, and try to maintain your balance. These help to further strengthen the ankle by putting more weight on it. DOI: Fallat L, et al. <>>> Be sure to have something available for support. The Spring Ligament (Plantar Calcaneonavicular ligament) is positioned on the underside of the foot connecting the calcaneus bone to the navicular bone. With your other hand, hold the base of your thumb and palm steady. Sit or stand and hook the inside of your foot into the end of the band. 2006-2023 Healthwise, Incorporated. Do not put the foot you are raising on the stair step. This type of sprain doesnt occur as often as a sprain, Compression wrapping is primarily used to help alleviate swelling and offer support for a sprain, strain, or other injury. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Gross anatomy The spring ligament complex has three components: superomedial ligament forms a sling, suspending/articulating against the head of the talus Exercises for torn ankle ligaments will help you strengthen and rehabilitate your injured ankle. Even if your ankle isnt sprained, your foot will wobble around a lot and youll constantly need to correct your balance. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. Continue to turn your foot until you feel discomfort. Place the exercise ball between your middle back and the wall. As the Spring Ligament is instrumental to the stability of the arch of the foot, if it becomes torn, it can lead to a visible reduction in the medial arch height of the foot, causing a flat foot deformity. Tighten the muscles on the back of your bent leg (hamstring) by pressing your heel into the floor. Moderate sprain: A part of the ligament tore. Rupture or deficiency of the spring ligament is a pivotal step in the progression of the collapsing flatfoot deformity. This causes damage to ligaments on the outside of the ankle. You should seek treatment even for minor sprains. During the physical exam, your doctor is likely to: Inspect your knee for swelling, pain, tenderness, warmth and visible bruising Check to see how far you can move your lower leg in different directions Push on or pull the joint to evaluate the integrity of the structures in your knee Imaging tests All rights reserved. Ease off the exercises if you start to have pain. Hold for about 6 seconds, then rest for up to 10 seconds. $.' %%EOF This ankle strengthening exercise involves stepping from side to side. Refer to physiotherapy - Heel raise and theraband exercises 12 weeks Check clinical progress Discharge if all well Tendo-Achilles Lengthening (Open/Hoke) Postop: Below knee backslab NWB 2 weeks or Full below knee POP, split & allow Weight bearing Foot elevation 7 to 10 days Follow-up: Slide your heel back by bending your affected knee as far as you can. How Long Should You Wait to Exercise a Sprained Ankle? Stand on the sprained ankle foot only. slide 1 of 10, Knee flexion with heel slide. Hold on to the back of a chair or a wall for balance. hVmO0OG e[%D>T86{O;Wsz^>kSBA~1L`7pupB+0k sJM';a>>=%rJNTeV1-\_*J,L/j1QDaGg(B==!Bt(`ew6qZ~f!y*wN-5, XL (n.d.). Advanced conservative treatment of complete acute rupture of the lateral ankle ligaments: Verifying by stabilometry. Sit next to a wall. One of the most common knee ligament injuries is to a ligament called the ACL (anterior cruciate ligament). National Athletic Trainers Association position statement: Conservative management and prevention of ankle sprains in athletes. Treatment Posterior tibial nerve flossing Foot intrinsic exercises Compression with a knee sleeve or ACE bandage and the range-of-motion exercises will also help reduce swelling. patients with spring ligament insufficiency reported tenderness in anterior to the medial malleolus or between the sustentaculum tali and the navicular bone while patients with posterior tibial tendon insufficiency reported tenderness posterior and inferior to the medial malleolus. The main functions of the spring ligament are to support to the foot and stabilize the longitudinal arch of the foot, which allows a . Ligaments attach bone to bone, and alongside the Posterior Tibial Tendon, the Spring Ligament maintains the arch height of the foot. Extend your leg out and trace the letters of the alphabet in the air with your big toe. writing content is time consuming and boring. Hold for about 6 seconds, then rest for up to 10 seconds. An ankle sprain occurs when your ligaments are stretched beyond their limits, causing them to tear. Recovery time depends on the severity of the sprain, your age, and your general physical health. The ones most likely to get injured are in your ankles, knees, and wrists. Strains. The new articles are unique and pass the copyscape Permanent images should be kept in the form of hard copy prints and/or digitized records. You may need to use exercise equipment like bikes and treadmills. Try to hold this for a few seconds at first. 1173185, Flat Foot Deformity Secondary to Posterior Tibial Tendon Insufficiency. Follow-up care is a key part of your treatment and safety. This helps soften scar tissue. No matter how you got hurt, physical therapy will likely play a key role in your comeback plan. <> The goal of treatment and rehabilitation is healing of the tendon or ligament to the extent that normal athletic activity can be resumed without re-injury. Place a pillow between the outside of your knee and the wall. Put your hands slightly behind your hips for support. Lift the lower part of your affected leg and straighten your knee by tightening your thigh muscle. Depending on the brace design, it can also reduce swelling in the early stages. Use your injured leg to raise yourself up, bringing your other foot level with the stair step. An August 2013 study published in the Archives of Orthopaedic and Trauma Surgery found that most cases of ankle sprains can be treated without surgery. Now repeat the basic balance exercise with your eyes closed. Sit down with your leg stretched out in front of you. Again, try to work up to 30 seconds and 1 minute, if you can. The American Academy of Family Physicians suggest applying an ice pack to the sprain for 10-20 minutes at a. Sit on the floor with your leg stretched out in front of you. We avoid using tertiary references. A sprained ankle, also known as a twisted ankle or rolled ankle, is an injury where sprain occurs on one or more ligaments of the ankle. The fibers tend to tear, but the ligament in this grade does not completely tear. 3 0 obj Repeat 8 to 12 times. Turn your foot outward, away from your other leg, by only moving your ankle. A person may have swelling or mild pain. Keep both heels flat and press your hips forward. All rights reserved. While still in the single leg stance, lift your heel off the ground and stand only on your toes and the ball of the injured foot. <>/Metadata 1249 0 R/ViewerPreferences 1250 0 R>> Your doctor will determine the best type of brace to use and prescribe an exercise program to suit your specific needs. endobj Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. The ulnar collateral ligament, or UCL, is the lament of many throwing athletes and overhead workers. You should be able to slip your hand in between the floor and the small of your back, with your palm touching the floor and your back touching the back of your hand. Spring ligament instability. Read more, Physiopedia 2023 | Physiopedia is a registered charity in the UK, no. Weeks 7-16. Exercises include step-ups and modified lunges. When youre stronger, do this without holding on. Sit with your affected leg bent. The most specific finding of a ligament tear is a fluid-signal filled discontinuity of the ligament on T2-weighted sequences, representing a tear through the full thickness of the spring ligament. spring ligament rehab exerciseswhat core aesthetic are you uquizwhat core aesthetic are you uquiz Short-arc quad slide 4 of 10 Lie on your back with your knees bent over a foam roll or a large rolled-up towel. National Center for Biotechnology Information. Acute ankle sprain: Conservative or surgical approach? Alongside the Posterior Tibial Tendon, the Spring Ligament plays a vital role in maintaining the structural integrity of the foot. Stand with your back facing a wall. While sitting, keep your foot pressed flat on the floor. For example, knee ligaments connect your thighbone to your shinbone, forming a joint, which lets you walk and run. Sit in a chair and place the injured foot on the floor. In the first few days, you should ice your knee to help relieve inflammation and pain. Hold for sixty seconds. Physical therapy could be your ticket to recovery. Slowly slide the foot back into the starting position. An MRI is the best scan to identify a Spring Ligament injury. Tendonitis Getting Worse with Rest Why and What to Do? Stand facing a wall or in front of a countertop and put your hands on it for support. Sit in a chair with your foot flat on the floor. Stand on the uninjured foot and brace yourself on a sturdy object. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. (n.d.). Diagnosis. They may include riding on a stationary bike or extending and flexing your leg. With these exercises youre retraining and improving the signals between your ankle and your brain. Then hook your other foot around your ankle to help pull your heel even farther back.