How to do it
No equipment needed - just a bit of space.
Sit on a chair with your injured foot lifted slightly off the floor, or sit on the floor with the leg out in front of you.
- Imagine your big toe is a pencil.
- Slowly 'write' each letter of the alphabet in the air, from A to Z, making the letters as large as you comfortably can.
- Move from the ankle, keeping the rest of your leg still.
Form cues
- Big, slow letters - the aim is full range in every direction.
- Only your foot and ankle move; your knee stays quiet.
- A little discomfort at the end of range is fine; sharp pain is not.
Common mistakes
- Making tiny letters that barely move the ankle.
- Swinging the whole leg to form the letters.
Safety: Stop and message your physio if pain sharply increases, or the ankle locks or gives way.