Start by sitting with your foot flat on the
floor and pushing it outward against an immovable object such as the wall or
heavy furniture. Hold for about 6 seconds, then relax.
After you feel comfortable with this, try
using rubber tubing looped around the outside of your feet for resistance.
Push your foot out to the side against the tubing, then count to 10 as you slowly bring your foot back to the middle.
Isometric opposition exercises
While sitting, put your feet
together flat on the floor.
Press your injured foot inward against
your other foot. Hold for about 6 seconds, then relax.
Next, place the heel of your other foot on top of
the injured one and push down with the top heel while trying to push up with
your injured foot. Hold for about 6 seconds, then relax.