1Heel Raise [External Rotation]
- Come into standing with the hands on the wall for balance.
- With straight legs, bring the heels together and the toes out. This will target the medial head of the calf muscle.
- The feet should form a ‘V shape.
- Keeping the legs straight, lift and lower the heels whilst maintaining this position.
- Repeat as per Physiotherapist guidelines.
2Chair Squat [Deep Staggered]
- Come into standing in front of a low chair.
- Stagger the feet – the foot closest to the chair will be the working limb.
- Bend the knees and send the bottom back to the chair.
- Use the arms outstretched as a counterbalance.
- Tap the bottom to the chair and rise.
L leg back will work the left leg the most
3Split Squat
- For this exercise you will need to utilise a bench or step to elevate the back leg.
- Take the target leg about 1 metre in front of the step/bench and position the opposing leg onto the step.
- From this position, you are going to drop your body down so your knee will bend.
- Ensure that you are not excessively bringing your knee over your toes and leaning forwards.
- Return to the starting position and repeat as per physiotherapist instruction.
Leave until next appt please!!
4Runners 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.
L leg only
5Single Leg Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Take your weight onto the right leg removing your left leg from the floor.
- Gently transfer your weight to the ball of your right foot.
- Push up onto the ball of your foot by lifting the heel from the ground.
- Slowly lower yourself to the ground.
- Try to go up fast and down slowly.
- Repeat as per Physiotherapist guidelines.
6Bridge [Staggered Arms Crossed]
- Come into a lying position on the mat with the hands across your chest.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Position the feet in a staggered position with the target foot closest to you.
- Press through the feet to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
7Single Leg Squat [Step]
- Position the feet directly under the hips on a step.
- Standing on the affected limb, slowly take the opposing leg down and back.
- Sending the hips back, allow the trunk to come forward in a straight line.
- The supporting knee softly bends without collapsing inwards.