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[dunghuynh2227]

Hello guys , i did tibias LL for 6 months and ballerina foot is gone. But My feet can not go futher than that. I want to ask pp who did tibias over 1 year : what are your exercise to make your achille tendon back to the normal ROM. Thanks

[Great321]

I'm not back to 100% normal but these 3 exercises have helped me a lot:

1. standing on a calf stretch board for as long as you can, 3 times a day
https://www.google.com/search?rlz=1C1CHBF_deDE770DE770&q=calf+stretch+board&tbm=isch&source=univ&sa=X&ved=2ahUKEwiuv6_w18bnAhUPWsAKHSorC8QQsAR6BAgJEAE&biw=1280&bih=578


2. Heel drop (as a warm-up for number 3)
(this one is called the heel drop, the woman in the video goes down a bit too fast, my PT told me to go down very slowly as far as possible and then quickly up again and slowly down again and so on)




3. at-stretch
(I don't recommend doing it on a ladder, rather on a staircase and while she only does it with one foot, you should alternate between both feet) <- I find this one the most effective but really go as down as possible

[dunghuynh2227]

Thank you