After you regain muscle control, it’s time to build strength. This helps you put full weight on your leg. For best results, warm up and stretch before starting. If your injury is recent, wait until swelling and pain decrease before doing this exercise.
Tie the ends of a piece of elastic tubing into a large, strong knot. Place the knot behind a door and close the door securely.
Sit in a chair and slip the other end of the tubing around the heel of your injured leg.
Slowly pull your heel toward you. Hold for 10 seconds. Then return to your starting place without releasing all of the tension.
Repeat 5 times.