Loosen the wrap if toes start to turn blue or feel cold. Range of Motion Exercises Help you regain normal ankle motion. Sit with your knee straight and hold the foot position as long as possible. Do as frequently as possible for the first 3-10 days. Pullback Flex your foot back toward your body.
Exercises Loosen tight leg muscles.
Tightness makes it hard to use stairs, walk, run and jump. Hold each exercise 15 seconds at a gentle stretch. Sit with your knee straight and towel looped around the ball of your foot. Slowly pull back until you feel your upper calf stretch. Place injured foot behind the other with the toes pointing forward.