Extensor Tendonitis of Foot
Weeks 1-2
STEP 1 STEP 2
Seated Ankle Pumps
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright with one leg straight forward.
Movement
Slowly pump your ankle, bending your foot up toward your body, then pointing your toes away
from your body, and repeat.
Tip
Make sure to move your foot in a straight line and try to keep the rest of your leg relaxed.
STEP 1 STEP 2
Supine Ankle Inversion and Eversion AROM
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back with one leg bent and your other leg straight.
Movement
Rotate the foot of your straight leg inward, then outward, and repeat.
Tip
Make sure to keep the rest of your leg relaxed and focus the movement on your ankle during the
exercise.
STEP 1 STEP 2
Towel Scrunches
REPS: 2 | SETS: 1 | HOLD: 1 MINUTE | DAILY: 1 | WEEKLY: 7
Setup
Begin in a staggered standing position with your forward foot resting on a flat towel, and the knee
slightly bent.
Movement
Keep your back knee straight. Use your toes to scrunch up the towel.
Tip
Make sure to keep the rest of your foot in contact with the ground.
STEP 1 STEP 2
Supine Hamstring Stretch
REPS: 3 | SETS: 1 | HOLD: 20 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back with one leg straight and the other leg bent.
Movement
Bring your knee toward your chest and grab the back of your thigh with both hands. Slowly
straighten your knee until you feel a stretch in the back of your thigh and hold.
Tip
Make sure to keep your back flat on the floor during the stretch.
STEP 1
Seated Calf Towel Stretch
REPS: 3 | SETS: 1 | HOLD: 20 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting tall on the floor with your leg straight in front of you, holding a towel that is looped
around the bottom of your foot.
Movement
Gently pull the towel towards your body until you feel a stretch in the back of your calf. Hold this
position.
Tip
Be sure to keep your leg straight and do not let your knee bend.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.
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STEP 1 STEP 2
Ankle Dorsiflexion with Resistance
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting tall on the ground with one knee bent and the other leg straight with a band looped
around the top of your foot. The band should be anchored near the floor in front of you.
Movement
Bend your foot up against the band, raising your toes towards the ceiling.
Tip
Make sure to only move at your ankle and try to keep your knee still.
STEP 1 STEP 2
Ankle and Toe Plantarflexion with Resistance
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright on the floor with one knee bent, and your other leg straight with a resistance
band around your foot and toes, holding the ends in each hand.
Movement
Bend your foot away from your body and curl your toes downward. Relax, then repeat.
Tip
Weeks 3-4 Make sure to keep your back straight during the exercise.
STEP 1 STEP 2
Ankle Inversion with Resistance
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting tall on the ground with one knee bent and the other leg straight with a band looped
around the ball of your foot. The band should be anchored near the floor out to the same side of
your leg.
Movement
Pull your foot inward against the band. Slowly return to the starting position and repeat.
Tip
Make sure to only move at your ankle and try to keep your knee still.
STEP 1 STEP 2
Ankle Eversion with Resistance
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting tall on the ground with one knee bent and the other leg straight with a band looped
around the ball of your foot. The band should be anchored near the floor out to the opposite side
of your leg.
Movement
Pull your foot outward against the band. Slowly return to the starting position and repeat.
Tip
Make sure to only move at your ankle and try to keep your knee still.
STEP 1 STEP 2
Squat
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with your feet slightly wider than shoulder width apart.
Movement
Bending at your knees and hips, squat down until your knees are close to a 90 degree angle, then
straighten your legs and repeat.
Tip
Make sure to keep your back straight and do not let your knees bend forward past your toes.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.
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STEP 1 STEP 2
Standing Heel Raise
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your feet shoulder width apart.
Movement
Slowly raise both heels off the ground at the same time, then lower them down to the floor.
Tip
Make sure to keep your upper body still and avoid gripping with your toes.
STEP 1 STEP 2
Standing Toe Raises at Chair
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding onto a stable surface in front of you for support.
Movement
Slowly raise the balls of your feet off the ground as far as you can, then lower them back to the
floor and repeat.
Tip
Make sure to keep your heels on the ground and maintain your balance during the exercise.
STEP 1
Single Leg Stance
REPS: 5 | SETS: 1 | HOLD: 30 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your feet together and arms resting at your sides.
Movement
Lift one foot off the floor, balancing on your other leg. Maintain your balance in this position.
Tip
Try not to move your arms away from your body or let your weight shift from side to side.
STEP 1 STEP 2
Gastroc Stretch on Wall
REPS: 3 | SETS: 1 | HOLD: 20 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position in front of a wall.
Movement
Place your hands on the wall and extend one leg straight backward, bending your front leg, until
you feel a stretch in the calf of your back leg and hold.
Tip
Weeks 5-6 Make sure to keep your heels on the ground and back knee straight during the stretch.
STEP 1 STEP 2
Side Stepping with Resistance at Ankles
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with a resistance band looped around your ankles. Bend your knees
slightly so you are in a mini squat position.
Movement
Slowly step sideways, maintaining tension in the band.
Tip
Make sure to keep your feet pointing straight forward and do not let your knees collapse inward
during the exercise.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.
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STEP 1 STEP 2
Single Leg Stance on Foam Pad
REPS: 10 | SETS: 1 | HOLD: 30 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position on a foam pad with your feet together and arms resting at
your sides.
Movement
Lift one foot off the pad, balancing on your other leg. Maintain your balance in this position.
Tip
Try not to move your arms away from your body or let your weight shift from side to side.
STEP 1 STEP 2
Forward Step Down
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing on a step with your hands on your hips.
Movement
Balance on one leg and lower your other leg forward off the step to the floor. Lightly touch the
floor with your heel then return to the starting position and repeat.
Tip
Make sure to maintain your balance during the exercise and do not let your knee collapse inward.
STEP 1 STEP 2
Single-Leg Romanian Deadlift With Dumbbell
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with one hand grasping a dumbbell and your other hand resting at your
waist.
Movement
Balancing on the leg opposite the dumbbell, bend at your hips and slowly tilt your body forward
while extending your other leg backward. Then, return to the starting position and repeat.
Tip
Make sure to keep your back straight. Do not let your knee collapse inward during the exercise.
Keep your elbow on the dumbbell side relaxed throughout the exercise.
STEP 1 STEP 2 STEP 3
Standard Lunge
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with your hands resting on your hips and your feet shoulder width apart.
Movement
Keeping your trunk upright, step forward and lower your body toward the ground into a lunge
position, then carefully return to the starting position. Repeat with the other leg.
Tip
Make sure to keep your trunk steady. Do not let your front knee collapse inward or move forward
Weeks 7-8 past your toes as you lunge.
STEP 1 STEP 2
Single Leg Bridge
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back with both knees bent and your feet resting on the floor.
Movement
Straighten one leg, keeping it in line with your other leg, then tighten your abdominals and lift your
hips off the floor into a bridge position. Then lower yourself back down, and repeat.
Tip
Make sure to keep your abdominals tight and do not let your hips rotate during the exercise.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.
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STEP 1 STEP 2
Single-Leg Quarter Squat
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position. Lift one foot off the ground.
Movement
Bend slightly at your knee and hip into a mini squat position, then straighten your leg and repeat.
Tip
Make sure to keep your back straight during the exercise and maintain your balance. Your knee
should not move forward past your toes.
STEP 1 STEP 2 STEP 3
Crossover Lunge
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position.
Movement
Take a large step diagonally backward, crossing your leg behind and to the side of your stance
leg, then lower down into a lunge position. Step back to the starting position and repeat on the
opposite side.
Tip
Make sure to keep your trunk facing forward during the exercise. Do not let your front knee bend
forward past your toes or collapse inward as you lunge.
STEP 1 STEP 2
Standing Single Leg Heel Raise
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position.
Movement
Lift one foot off the ground to balance on your other foot. When you are balanced, slowly raise
your heel off the ground, then lower it back down and repeat.
Tip
Make sure to maintain your balance during the exercise and do not let your ankle rotate to either
side.
STEP 1 STEP 2
Full Plank with Hip Flexion/Adduction Knee Drive on Floor
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin on hands and knees. Raise yourself into a high plank position.
Movement
Bring one knee toward your opposite elbow, then return it back to the start and repeat with your
other leg. Repeat.
Tip
Make sure to keep your core muscles engaged, back straight, and shoulders over your hands.
Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.
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