Exercise Appendix (2–3x/week)
Soleus-focused calf raises (bent-knee heavy slow)
3–4 sets, 8–12 reps
• Stand on a step with knees bent about 20–30 degrees.
• Lower your heels slowly below the step to feel a stretch.
• Push up onto your toes while keeping knees bent.
• Move slowly (2–3 seconds up, 2–3 seconds down).
Gastrocnemius calf raises (straight-knee)
3–4 sets, 10–12 reps
• Stand tall on a step with knees straight.
• Drop your heels slowly below the step.
• Push up onto your toes, keeping legs straight.
• Control the movement slowly throughout.
Tibialis posterior (resisted inversion/heel raises with ball between
heels)
3 sets, 12–15 reps
• Place a small ball between your heels.
• Press the ball gently inward with both heels.
• Lift your heels off the ground while keeping the ball squeezed.
• Lower slowly back down with control.
Foot strength (short-foot, toe yoga, towel curls)
2–3 rounds, 30–45 sec each
• Short-foot: While standing, pull the ball of your foot toward your heel without curling toes.
• Toe yoga: Lift big toe while keeping others flat, then reverse.
• Towel curls: Place a towel on the floor and scrunch it toward you with your toes.
Hips/core (side planks, clamshells, banded abductions, glute
bridges)
2–3 sets
• Side plank: Lie on side, lift hips off ground, hold position.
• Clamshell: Lie on side with knees bent, lift top knee while keeping feet together.
• Banded abductions: With a resistance band above knees, step sideways slowly.
• Glute bridge: Lie on back, bend knees, lift hips up, squeeze glutes.
Mobility (ankle dorsiflexion rocks, calf stretching)
30–45 sec each
• Dorsiflexion rocks: Stand with one foot forward, rock knee over toes while heel stays down.
• Straight-knee calf stretch: Place hands on wall, back leg straight, push heel into ground.
• Bent-knee calf stretch: Bend back leg slightly, keep heel on ground, lean forward.
Optional: Relaxed strides
4–6 strides (10 sec), 1–2x/week
• Only once fully pain-free.
• On grass or track, jog into a relaxed 10-second stride.
• Walk back and repeat after recovery.
• Avoid consecutive days.
