Things You'll Need:
- Towel
- Chair
- Table
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Step 1
Lie down on a flat comfortable surface and place a rolled up towel underneath the calf muscle of your leg. The towel will act as a pivot for the exercise in Step 2.
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Step 2
Keep your knee straight as you pull your toes towards your body and hold for five seconds before releasing. Repeat at least 10 times on each leg daily.
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Step 3
Sit straight on a hard chair with your feet planted firmly on the ground comfortably apart. Be sure to keep your back straight and your stomach tight when performing the exercise described in Step 4.
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Step 4
Turn the side of your foot outward away from you and then flat against the floor before turning the side of your foot in toward your other foot. Hold each position for five seconds and repeat with both feet. Do this about 5 times on each foot and consider adding ankle weights to increase resistance.
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Step 5
Stand up straight with your hands resting on a table as you push up on your toes, pushing the foot off the ground and back down to the floor. This exercise will increase ankle flexibility and strengthen calf muscles at the same time. Hold each toe point for five seconds and repeat five times.
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Step 6
Place your forearms against a wall and bend both your knees. The left foot toes should be almost touching the wall and the right foot should be out behind you as though you are walking.
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Step 7
Roll your right foot out placing the body weight on it as you lean your body forward and straighten out your back leg. Keep the ankle on the floor as you hold this position for five seconds. Repeat five times on each leg.
