1Bridge [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.
Band around knees
2Single 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.
3Hamstrings Stretch
- Come into a sitting position and bend one leg and rest the heel on the inside of the thigh of the straight leg.
- Bending from the hips, slowly reach your hands towards the toes of your straight leg.
- Sustain as per Physiotherapist guidelines.
- Repeat on the opposite side.
- This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.
4Quadrant
- Stand on the affected leg.
- Maintaining a level pelvis, reach as far forward, diagonal, side and behind as you can.
- You may steady yourself between each direction if required.
- Attempt to reach as far forward with the opposing leg as possible whilst maintaining your balance and control.
- Further directions may be progressed by your Physiotherapist.
Or single leg squat 3×15
5Step Up [Gluteal]
- Place the leg you are wanting to train on a step.
- Hinge at your hips, leaning forward so that your knee is above your ankle.
- On a count of roughly 3 seconds, step up with other leg.
- As you step up, focus on activating the muscles in your thigh, and try to keep your knee over the middle of your toes, don’t let it wobble side to side or fall inwards. This targets your quadriceps.
- As you step up, also focus on driving forward with the hips, and standing all the way up. Doing this will target your gluteal muscles.
- Reverse this movement, and slowly step back down again on a 3 second count. Remember to hinge at the hips, and keep your knee stable.
- Repeat this as many times as your Physiotherapist has prescribed.
Holding weight on opposite side
6Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
7Lunge
- 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.
Can add 2kg
8Chair 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.
9Ankle Dorsi Flexion
- Lean yourself up against a wall with straight legs.
- Bring your weight onto your heels and lift the toes up performing ankle dorsiflexion.
- Repeat as per Physiotherapist guidelines.
10Seated 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.
Progress to 10-12 reps before increasing weight to 10kg
11Heel Raise [Wall Sit]
- Position the back flat against the wall.
- With straight knees, extend the legs away from the wall so you are leaning back.
- Bend the knees to a 90-degree position.
- Slowly lift and lower the heels.
12Tibialis Posterior Bias
- Come into standing with the target limb furthest from the wall.
- Lean the shoulder against the wall so you are forming a diagonal to the ground.
- Lift the leg closest to the wall.
- Slightly turn the pinky toe in towards the ankle of the working leg.
- Lift the heel with a pause at the top and lower with control.
- Repeat as per Physiotherapist guidelines.
13Heel Raise [Soleus]
- Stand with your hand on a wall or sturdy object for balance.
- Lift the resting foot off the ground.
- Bend the working legs knee to 45°.
- Lift the heel off the ground, trying to keep your knee at the 45° angle. Keep the resting leg still, try not to use it’s momentum to help.
- Slowly lower back down.
- Repeat as many times as your Physiotherapist has prescribed.
14Single Leg Balance [Pillow]
- Position yourself next to the wall to use if balance is lost.
- Place a doubled over a pillow, yoga mat or piece of foam underneath the affected foot.
- Aim to maintain balance for as long as possible in this position.
Adding head turns
15Single Leg Balance
- Position yourself next to a bench, chair or wall for balance support as needed.
- Come into single leg standing on the target limb.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
Trial eyes closed by kitchen bench