In this article, I would like to share the foot and ankle exercises given by NHS podiatry.
1. Heel Cord Stretch
2. Heel Cord Stretch with Bent Knee
3. Golf Ball Roll
4. Tower Stretch
5. Calf Raises
6. Ankle Rage of Motion
7. Marble Pickup
8.Towel Curls
9. Ankle Dorsiflexion/Plantar Flexion

The exercise are focusing on the following muscles:
Gastrocnemius and Soleus muscles
posterior tibial
​Introsis muscles
Click to view and download this handout.

There is also a list of shoes recommended:
Brooks GTS/Arial
Brook Transcend/Beast
New Balance 860/990/990V3
Mizuno Inspire
Saucony Ommni
Asic gel Kayano/GC2000
lick here to edit.

This week's exercise shared by my physio is Posterior Lunge

• A single leg bodyweight exercise targeting the muscles of the hips and glutes, quadriceps, hamstrings, adductors and Soleus. 
• Resistance bands and weights are optional to increase resistance and develop muscle mass and strength. 
  
• Functional exercise which means it trains a movement pattern that you use in everyday life. 
  
• A hip mobility exercise that strengthens as well as stretches.
  

Type: Strength
 

• Main Muscle Worked: Glutes, Hamstrings, Adductors, Calves
• Equipment: Body Only
• Level: Beginner - Advanced

Benefits 
 

• Targets all lower limb muscles. Upper body if using weights. 
  
• Single leg element challenges your balance
  
• Can be used as a warm up prior to cardio exercises ie running or cycling
  
• Progressed with use of resistance bands, weights or as a plyometric exercise (jumping) to increase cardiovascular capacity, balance and coordination ​
  

Recently I have been back to my physiotherapy appointment.
It took me quite some time to get the point why I have to get my heads-down in a slump position for the  sciatic nerve exercise along my leg. Its incredible to find out if my head is not heading down, my brain only connect to get reaction along my neck.
I also learned another exercise to stretch my femoral nerve which is more on the side of my leg. 
Anyway, my notes of these two exercise are recorded as following:

Neural mobility SLUMP for Sciatic Nerve Stretch
Sit down on a chair or a stool. Put your hands together behind your back, allow your lower back to slouch and bend your head forward.
Slowly straighten one leg as you pull your toes towards you and maintain the position when you feel a gentle stretch. Repeat 10 times
Then repeat ex as above, but move the foot in and outwards (moving from the ankle, not rotating the whole leg). Repeat 10 times
Alternative way: to have the toes move up and down then ankle to move left and right while having the leg at stretch position.
Prone knee bend glide for Fermoral Nerve Stretch
Lie on your side with your your bottom knee bent in front of you to protect your back.
Reach back and grasp your top ankle and gently pull your ankle towards your buttocks (bending the knee).
Move your knee back without arching your back until you feel a stretch in the front of your thigh.
Now move your head down (so your chin touches your chest) and then up (so chin moves away from chest).
Repeat the head movement 10 times.
Rest and repeat 3 times, spread out during the day