1Single Leg Squat
- Stand on the target limb with a straight knee.
- Ensure the hips are square and the chest proud.
- Keeping the hips level, bend the knee and send the hips back.
- Maintain an upright body position.
- Press through the foot to return to the start position by straightening the knee.
- Repeat as per Physiotherapist’s guideline.
Knee over 3rd toe
2Piriformis
- Come into a sitting position on a chair.
- Position the ankle of the target limb onto the opposite knee.
- Allow the knee to open towards the floor.
- Sustain as prescribed.
3Runners 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.
4Lateral Hopping [Skater]
- Come into standing on one leg.
- Bend the supporting leg and hop to the side landing on the opposing leg.
- As you land, bend the supporting knee to absorb the bounding motion.
- Immediately repeat returning to the start position.
- You may incorporate a bent opposite elbow for balance.
- As you land, ensure the pelvis remains level and maintain good knee control.
- Aim to move in an upward and lateral direction.
- Avoid collapsing through the upper body or hopping to steady yourself as you land.
5Copenhagen [Supported]
- Lie on your side, with the affected (working) leg on top and your unaffected side resting on the ground.
- Place your top (working) leg on the bench so that your foot or calf is resting on it, with the leg extended.
- Support your upper body by propping yourself on your elbow, ensuring your body is in a straight line from shoulders to hips.
- Bend your bottom (unaffected) leg at a 90-degree angle and rest it on the ground for stability.
- Extend your top (working) leg straight and slightly in front of your body, keeping it in line with your hips.
- Using the adductor muscles of your working leg, lift your hips off the ground, bringing your body into a side plank position.
- Slowly lower your hips down toward the floor without touching the ground.
- Repeat as prescribed by your physiotherapist.
Complete on each side