Exercise library

Ankle & foot exercises

Rehab for ankle sprains, Achilles pain and foot problems.

Single-exercise guides and staged recovery programmes, each drafted to a shared house style and clinically reviewed by an HCPC-registered physiotherapist.

Individual exercises

Sit to Stand ControlBuilds confidence and functional strength for everyday transfers.Lower limbEarly rehabView details

Heel RaisesBuilds calf and ankle strength by rising onto the toes in a slow, controlled way.AnkleStrength phaseView details

Ankle PumpPointing and flexing the foot repeatedly to reduce swelling and maintain ankle mobility soon after injury.AnkleEarly rehabView details

Ankle AlphabetTracing letters of the alphabet with the foot in the air to gently restore ankle range in every direction.AnkleEarly rehabView details

Resisted Ankle EversionA band pulling the foot inward while the peroneal muscles resist, key for lateral ankle stability.AnkleStrength phaseView details

Single Leg Balance on FoamStanding on one leg on an unstable surface, retraining ankle proprioception for sport and uneven ground.AnkleReturn to functionView details

Calf Stretch (Gastrocnemius)A straight-knee wall stretch lengthening the calf, easing tightness that loads the Achilles tendon.AnkleMobility phaseView details

Eccentric Heel DropSlowly lowering the heel below step level, the standard evidence-based loading exercise for Achilles tendon pain.AnkleStrength phaseView details

Heavy Slow Calf RaiseA slow, heavily loaded heel raise through full range, the strength end of a staged Achilles loading programme.AnkleStrength phaseView details

Seated Calf Raise (Soleus)A heel raise performed sitting with the knee bent, which shifts the load onto the soleus, the deeper calf muscle that takes most of the strain during running.AnkleStrength phaseView details

Recovery programmes

Staged home-exercise programmes for conditions in this area.

Ankle & footAchilles tendinopathy exercises

A staged exercise programme for Achilles tendinopathy from a HCPC-registered physiotherapist - load the tendon safely and rebuild your running tolerance.

12 exercises Ankle & footAnkle sprain exercises

A staged exercise programme for a sprained ankle from a HCPC-registered physiotherapist - early movement, balance retraining, and a safe return to sport.

9 exercises

Self-checks for this area

Quick movement tests you can try at home to see what your symptoms might point towards. A guide, not a diagnosis.

Single-Leg Calf Raise CheckThe strength and endurance of the calf and the Achilles tendon

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Using these exercises safely

This is general information only. Please do not start these exercises without guidance from a physiotherapist who has assessed you. Stop if pain is sharp or does not settle, and seek advice. Using them without an assessment is at your own risk.

A few general rules that apply to every exercise and programme in this library:

Build up gradually. Start with the easier end of what is suggested and add more only when it feels comfortable.
Some muscle soreness during or after is normal - up to about 3 or 4 out of 10 that settles within a day is fine.
Sharp pain, pain that spreads down a limb, pain that wakes you at night, or pain that is clearly worse the next morning means stop and get it checked.
Do not push through pain to 'earn' progress. Slow, steady loading is what builds tissue tolerance.
These are general exercises, not a substitute for a personal assessment. If you are not sure what is wrong, or things are not improving, book an assessment.

If your symptoms are severe, spreading, or you feel unwell, see a doctor rather than starting exercises.

Not sure which exercises are right?

Get a plan built for you

Book an online assessment with an HCPC-registered physiotherapist and get a rehab plan matched to your condition and stage.

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