1Heel Raise
- Position yourself on either a step or the ground as discussed with your Physiotherapist.
- With straight knees, lift the heels up to an elevated position.
- Take the unaffected foot off the step and slowly lower the heel of the standing leg back to the starting position.
- Repeat lifting the heels always with both feet and lowering on the affected side.
On flat or step
2Single Leg Bridge [Elevated]
- Position yourself near a stable elevated surface (e.g., a bench or step) and place one heel on it while keeping the other leg extended.
- Lie back and ensure your elevated knee remains at a 30° angle.
- Press through the heel on the elevated surface, lifting your hips until your body forms a straight line from your shoulders to the elevated knee.
- Hold the top position briefly while engaging your hamstrings and core.
- Slowly lower your hips back down to the starting position with control.
- Repeat for the prescribed number of repetitions.
Closer to bench than this video
3Side Plank [Hip Abduction]
- Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm.
- Bend the knees so the heels are in line with the buttocks.
- Place the hand onto the hip or extend the arm to the roof.
- With the weight in the knees and the elbow, lift the hips towards the roof.
- Open the top leg like a book without the pelvis moving.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.
4Fallen FABER
- Lie on your back with the knees comfortably bent.
- Take the ankle of the target limb to the opposite knee.
- Keeping the foot in that position, slowly lower the sole of the foot to the ground.
- Gently press the knee out to achieve a greater stretch.
- Sustain as per Physiotherapist guidelines.
As needed
5Runners Touch
- Start with one leg in the air with the hip and knee at a right angle.
- Lift the arm on the same side as the leg in the air.
- Focusing on controlling your stance leg, reach forward with your arm to touch the ground.
- Return to your starting position ensuring the movement is controlled and balanced.
- Repeat as per physiotherapist instruction.
6Hamstrings Release
- Sit in long leg position.
- Place the roller under your hamstrings, located at the back of your thigh bone.
- It is usually easier to take your hips off the floor and weight bear with your arms behind you.
- Place your weight on your arms and roll your hamstrings up and down the roller.
- You can change the intensity by increasing your weight on the roller.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- This position allows for you to roll out both legs at the same time.
7Gluteals Release
- Sit in long leg position or with knees bent up.
- Arms are behind you to allow you to use them for support.
- Place the spiky under your buttocks.
- Place your weight on your arms and roll your buttocks up, down and side to side on the ball.
- You can change the intensity by increasing your weight on the ball.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete for 3-4 mins or as prescribed.