Tras una lesión o una intervención quirúrgica, un programa de acondicionamiento físico te ayudará a retomar tus actividades cotidianas y a disfrutar de un estilo de vida más activo y saludable. Seguir un programa de acondicionamiento bien estructurado también te ayudará a volver a practicar deporte y otras actividades recreativas.

Se trata de un programa de acondicionamiento físico general que ofrece una amplia variedad de ejercicios. Para garantizar que el programa sea seguro y eficaz para ti, debes realizarlo bajo la supervisión de tu médico. Consulta con tu médico o fisioterapeuta qué ejercicios te ayudarán mejor a alcanzar tus objetivos de rehabilitación.

Strength: Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable. Keeping these muscles strong can relieve foot and ankle pain, prevent further injury, and promote lower limb health and stability.

Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and aid in joint mobility and muscle health.

Target Muscles: The muscle groups of the lower leg are targeted in this conditioning program, as well as the tendons and ligaments that control movement in your feet. These include:

• Gastrocnemius-soleus complex (calf)
• Anterior tibialis (shin)
• Posterior tibialis (center of calf)
• Peroneus longus (outside of lower calf)
• Peroneus brevis (outside of lower calf)
• Plantar fascia (bottom of foot)

Length of program: This foot and ankle conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your feet and lower legs. Performing the exercises 3 to 5 days a week will maintain strength and range of motion in your foot and ankle.

Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.

Estiramientos: Tras el calentamiento, realiza los ejercicios de estiramiento que se muestran en la página 1 antes de pasar a los ejercicios de fortalecimiento. Cuando hayas terminado los ejercicios de fortalecimiento, repite los ejercicios de estiramiento para dar por finalizado el programa.

No ignores el dolor: no deberías sentir dolor mientras haces ejercicio. Consulta a tu médico o fisioterapeuta si sientes algún dolor mientras haces ejercicio.

Ask questions: If you are not sure how or how often to do an exercise, or if something does not feel right, contact your doctor or physical therapist.

Repetitions 2 sets of 10
Days per week 6 to 7

Músculos principales que se trabajan: complejo gastrocnemio-sóleo
Deberías notar este estiramiento en la pantorrilla y hasta el talón

Material necesario: Ninguno

Instrucciones paso a paso

• Ponte de pie frente a una pared, con la pierna sana hacia delante y ligeramente flexionada por la rodilla. La pierna afectada debe estar estirada y detrás de ti, con el talón apoyado en el suelo y los dedos de los pies ligeramente hacia dentro.
• Mantén ambos talones apoyados en el suelo y empuja las caderas hacia delante, en dirección a la pared.
• Hold this stretch for 30 seconds, then relax for 30 seconds. Repeat.

Consejo: No arquees la espalda.

Estiramiento del tendón de Aquiles

Repetitions 2 sets of 10
Days per week 6 to 7

Main muscles worked: Soleus
You should feel this stretch in your calf, the sides of your ankle, and into your heel

Material necesario: Ninguno

Instrucciones paso a paso

• Stand facing a wall with your unaffected leg forward with a slight bend at the knee. Your affected leg is behind you, with the knee bent and the toes pointed in slightly.
• Mantén ambos talones apoyados en el suelo y empuja las caderas hacia delante, en dirección a la pared.
• Hold the stretch for 30 seconds, then relax for 30 seconds. Repeat.

Tip Keep your hips centered over both feet.

Heel cord stretch with bent knee

Repetitions 1
Days per week Daily

Main muscles worked: Plantar fascia 
You should feel this exercise along the bottom of your foot

Equipment needed: Golf ball (other options: tennis ball or frozen water bottle)

Instrucciones paso a paso

• Sit on a stable chair with both feet planted on the floor.
• Roll a golf ball under the arch of your affected foot for 2 minutes.

Tip Sit up tall and keep your foot toward your chair.

Golf ball roll

Repetitions 2 sets of 10
Days per week 6 to 7

Músculos principales que se trabajan: complejo gastrocnemio-sóleo
Deberías notar este estiramiento en la pantorrilla y hasta el talón

Equipment needed: Hand towel

Instrucciones paso a paso

• Sit on the floor with both legs out in front of you. You may also do this exercise while sitting in a chair.
• Loop a towel around the ball of your affected foot and grasp the ends of the towel in your hands.
• Keep your affected leg straight and pull the towel toward you.
• Hold for 30 seconds, then relax for 30 seconds. Repeat.

Tip Sit up tall and keep your legs straight.

Towel stretch

Repetitions 2 sets of 10
Days per week 6 to 7

Músculos principales que se trabajan: complejo gastrocnemio-sóleo
Deberías notar este ejercicio en la pantorrilla

Material necesario: una silla para apoyarse

Instrucciones paso a paso

• Ponte de pie con el peso repartido uniformemente entre ambos pies. Agárrate al respaldo de una silla o a la pared para mantener el equilibrio.
• If you are doing two-legged raises, keep both feet on the floor. If you are doing one-legged raises, lift your unaffected foot off of the floor so that all of your weight is placed on your affected foot. Keep the leg(s) you are standing on straight.
• Raise both heels (for two-legged raises) or just the heel of your affected foot (for one-legged raises) as high as you can, then lower.
• Repeat.

Tip Your doctor may have you start off doing two-legged raises. As your condition improves, you may transition to placing more weight on your affected foot, with the goal of eventually being able to lift your unaffected foot completely off the floor so all of your weight is on your affected foot.

One-legged calf raises

Repetitions 2 sets
Days per week Daily

Main muscles worked: All ankle musculature
You should feel this exercise at the top of your foot and throughout your ankle

Material necesario: Ninguno

Instrucciones paso a paso

• Sit down so that your feet do not touch the floor.
• Use your foot to write each letter of the alphabet in the air. Lead with your big toe.

Tip Keep the movements small, using just your foot and ankle.

Ankle range of motion

Repetitions 20
Days per week Daily

Main muscles worked: Plantar flexors
You should feel this exercise at the top of your foot and toes

Equipment needed: 20 marbles (You may use cotton balls instead of marbles)

Instrucciones paso a paso

• Sit with both feet flat and place 20 marbles on the floor in front of you.
• Use your toes to pick up one marble at a time and place into a bowl.
• Repeat until you have picked up all the marbles.

Tip Do not place the marbles too far out in front or to the side.

Marble pickup

Repetitions 20
Days per week Daily

Main muscles worked: Plantar fascia
You should feel this exercise at the top of your foot and your toes

Equipment needed: Hand towel

Instrucciones paso a paso

• Sit with both feet flat and place a small towel on the floor in front of you.
• Grab the center of the towel with your toes and curl the towel toward you, then relax. Repeat.

Tip You can make this exercise more challenging by placing a weight on the edge of the towel.

Towel curls

Repetitions 3 sets of 10
Days per week 3

Main muscles worked: Anterior tibialis, gastrocnemius-soleus complex
You should feel this exercise at your calf, shin, the back of your heel, and the top of your foot

Equipment needed: Use an elastic stretch band of comfortable resistance

Instrucciones paso a paso

• Sit on the floor with your legs straight out in front of you. You may also complete this exercise while sitting in a chair.
• For dorsiflexion, anchor the elastic band on a chair or table leg, then wrap it around your foot. Pull your toes toward you and slowly return to the start position. Repeat.
• For plantar flexion, wrap the elastic band around your foot and hold the ends in your hand. Gently point your toes and slowly return to the start position. Repeat.

Tip Keep your leg straight and heel on the floor for support.

Ankle dorsiflexion/plantar flexion

Repetitions 3 to 5
Days per week 6 to 7

Main muscles worked: Anterior tibialis, gastrocnemius-soleus complex
This should be performed wearing comfortable footwear, preferably walking shoes

Equipment needed: A stable support surface, such as a chair or countertop

Instrucciones paso a paso

• Stand next to a support surface and place both hands on the surface, with both feet on the floor. 
• Keeping both knees straight, lift one foot in the air, balancing on the affected leg.
• Remove your hands from the support surface, replacing them as needed to prevent loss of balance.
• Hold a single leg balance for up to 30 seconds, using occasional support as needed. Repeat. 

Tip: Complete without shoes for a greater challenge.

Single Leg Balance