Inward bend: Sit in a chair, feet together and flat on the floor, so your big toes and heels touch. Turn your injured foot inward while resisting with your other foot. Hold 5 to 10 seconds. Repeat 5 to 10 times.
Outward bend: Now, you’ll move your foot outward. Use a nearby wall or even a couch to provide resistance. Hold for 5 to 10 seconds. Repeat 5 to 10 times.