Ankle Alphabet: Sit, extend leg, trace alphabet with big toe. Repeat 2-3 times for gentle ankle movement in all directions.
Knee Motion: Sit, foot flat, sway knee side to side for 2-3 mins. Relaxes ankle ligaments with gentle stretches.
Towel Scrunches: Sit, towel on floor, grab with toes, scrunch and release 8-10 times for foot strength without pain.
Towel Stretch: Sit, leg out, towel around foot, pull back for 15-30 sec stretch. Mild to moderate calf stretch.
Standing Calf Stretch: Stand, injured foot back, good foot forward, lean forward for 30 sec stretch, repeat 3 times.
Heel Raise: Stand, rise on toes, lower, repeat 10-20 times for moderate stretch. Progress to injured side only.
One-Leg Balance: Lift good leg, lean on injured leg with support. Hold for 20-30 sec, progress to no support. Strengthen balance.