Stretch Exercises:

Achilles and Ankle Stretch:
Start in a kneeling position. Lift one knee so the toes are even with the knee of the other leg. Lift the heel of the bent leg until it's elevated about a half inch. While you lower the heel, lean forward on your thigh. Hold 10 to 20 seconds. Repeat 5 to 10 times.

Achilles Stretch:
Stand arm's length from a wall and lean forward on your hands. Move one foot forward and one foot back a bit. Keep the heel of the back foot flat on the floor. Stretch forward until you feel the stretch in the back of the knee. Hold for 10 seconds. Unlock the back knee, bend it toward the wall until you feel the stretch above the knee. Hold for 10 seconds. Repeat 8 to 10 times.

Ankle Circles:
Sit on the floor or in a chair. Remove shoes and socks. Moving only your ankle, draw circles. Repeat 10 to 20 times.

Drawing The Alphabet:
Sit on the floor or in a chair. Remove shoes and socks. Moving only your ankle, draw the alphabet on the floor. Do the entire alphabet once.

Ankle Tilt:
Stand next to a support (i.e. counter or table), with your feet shoulder width apart. Hold onto the support. Slowly bend and rotate your knees laterally and downward until you are standing on the side of your ankle. Hold for 10 seconds. Slowly rotate your knees in the other direction until you are on the other side of your ankle. Repeat 10 to 20 times.

Ankle and Calf Stretch:
Sit back in a chair with your feet flat on the floor. Keeping your heels on the floor, lean forward in the chair. If necessary, push your knees down. Hold for 45 seconds. Repeat 5 to 10 times.

Achilles Tendon:
Kneel on the floor. Inhale as you shift one foot slightly forward. Keep the foot flat. Exhale and lean forward. Hold that stretch and relax. Repeat 10 times.

Wobble Board:
A wobble board (balance board) is a very useful device for stretching and strengthening your ankles and for improving balance.

A wobble board is a circular piece of plywood and a round ball. The plywood should be about three-quarters of an inch thick and two feet around. The ball should be about the size of a softball.

Set the plywood on the ball near a counter or a table. Hold onto the counter and balance on the board with your feet about shoulder width apart. Begin moving, at first very slowly: see-saw and pivot as feels good.

Strengthening Exercises:

Toe Raises:
Stand with the balls of your feet and your toes on a thick book (i.e. phone book). Hold onto a support. Lower your heels to the floor slowly. Raise yourself slowly as far as you can. Hold for 8 to 10 seconds. Repeat 15 to 20 times.

Walking on Heels:
While standing, lift your toes off the ground. Start walking, on just your heels. Take 10 to 20 steps.

Toe Scrunch:
Place a towel on the floor near your chair. Sit down, placing the toes of one foot on the towel. Use your toes to scrunch up the cloth. Keep your heels flat on the floor. Repeat 10 to 20 times.

Balancing:
Standing, lift one foot and balance yourself. If necessary, hold onto a support. Hold the position for up to a minute. Repeat 4 to 6 times.

Stretch Cord Variations:
For this exercise, you need a stretch cord. Use a piece of cord that's roughly four feet long. Place the knot outside a door and close the door securely. Sit on a chair. Cross one leg on top of the other. Put the end of the cord around the ball of the foot on the crossed leg. Position yourself so that the cord has moderate tension.

Inversion -
The cord is around the ball of the foot on the crossed leg. Rotate your foot inward so the cord is pulled tighter. You want to feel moderate resistance. Hold for 10 to 15 seconds. Repeat 10 to 15 times.

Eversion -
Cross the other leg over. Place the cord on the outside of the foot. Rotate your foot outward. You want to feel moderate resistance. Hold for 10 to 15 seconds. Repeat 10 to 15 times.

Extension -
Position your chair straight back. Place the cord over the top of the foot and extend your ankle back, against the resistance. Hold for 10 to 15 seconds. Repeat 10 to 15 times.

Wobble Board:
A wobble board (balance board) is a very useful device for stretching and strengthening your ankles and for improving balance.

A wobble board is a circular piece of plywood and a round ball. The plywood should be about three-quarters of an inch thick and two feet around. The ball should be about the size of a softball.

Set the plywood on the ball near a counter or a table. Hold onto the counter and balance on the board with your feet about shoulder width apart. Begin moving, at first very slowly: see-saw and pivot as feels good.

Moving Sideways:
Establish a straight line and then walk along it sideways. Cross one foot in front of the other. Do 205 steps one way, then return.