1Squat
- Standing with your feet hip distance apart.
- Have both feet facing forward.
- Think about leading the movement from your sit bones.
- Gently bend your knees and then swing your sit bones behind you.
- Let your trunk lean forward while trying to keep your spine aligned.
- Keep the back of your neck nice and long with your chin tucked in.
- Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh.
- Press through your feet in the ground and come back up into standing position reversing the movement.
2Sumo Squat
- Stand with your feet out wide and your toes pointing out.
- Keeping your weight on your heels start to bend your knees and lower your hips.
- Go down until your thighs are parallel to the floor.
- Stand back up squeezing your glutes.
- Further directions may be progressed by your Physiotherapist.
3Lunge
- Stand with both feet facing forward.
- Step the right foot in front keeping it in line with the hip joint.
- Come onto the balls of your left foot.
- Gently drop your back knee to the floor.
- Ensure your trunk stays upright.
- Use a wall or railing for balance if needed.
- Repeat as instructed by your physiotherapist.
Ensure you keep a 90 degree angle with the front leg. Can do this facing wall to track how close your knee is getting to the wall or with a mirror to the side.
4Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Slowly lower yourself to the ground.
5Seated Soleus
- Sit on the edge of a chair at a height so the knee is bent to approximately 90 degrees and the feet are planted on the ground.
- Using pressure from the hands onto the affected limb, raise the heel against the resistance.
- The heel lifts and lowers in a controlled manner against resistance.
Lean over feet or put weight on knees.