The Achilles tendon is often short (high-heels wearers please note!) and/or tight. This video shows some tips for dealing with a troublesome Achilles. If just stretching, you can ignore the massage bit at the start – if you need it your therapist will have done this already (and you’ll know about it!). You may also be asked to do calf stretches as they are often tight as well.
Plantar fasciitis is inflammation of the plantar (bottom) aspect of the foot. It usually gives pain after getting out of bed or a chair and gradually eases with weight-bearing movement. It’s sometimes likened to having a large stone in your shoe. Here are some exercises to help.
After an ankle sprain or fracture, it’s important to work on ankle strength and mobility. Here are some good exercises for this. Also, don’t forget balance exercises too – proprioception is affected after injury and ankle stability is a major part of balance.
After an ankle sprain (inversion), the Peroneal (Fibularis) muscles and tendons can become shortened and tight. This is a great exercise for ankle mobility.