1Step Up [Forward & Reverse]
- Step onto a step with your affected side.
- Slowly step up with the unaffected side, take your foot over the step and tap the ground with your heel.
- Repeat this in reverse, tapping your toes on the floor behind you.
- Focus on control in your affected side, take weight through it and trying to keep your knee aligned over your 2nd toe.
- Repeat this as many times as your Physiotherapist has prescribed.
2Crab 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.
Increase up to 15 reps as needed
3Hip Abduction [Unsupported]
- Stand at a 45° angle to a wall, so that your working leg is the outside leg.
- Bend your other knee and rest it against the wall, lifting your toes off the ground. Do not push into the wall, this is purely for balance.
- Stand up straight, pull your shoulders high and look straight ahead.
- Try to turn your upper thigh outwards. This is a small movement, and you should only feel the muscles in your buttock / side of hip turn on.
- Hold for the amount of time prescribed by your physiotherapist.
- Tip: Avoid activating the quadriceps (front of thigh muscles). If you can keep these relaxed, it will increase the activation of your gluteals.
Multiple times per day – everytime you see a wall!
4Ankle Dorsiflexion [Knee to Wall Assisted]
- Your Physiotherapist will provide or recommend a Theraband of appropriate resistance for this exercise.
- Anchor the Theraband to a sturdy point, low to the ground forming a hoop.
- Step into the band and secure the band underneath the bones on the inside and outside of your ankle.
- Move the target limb forward to take up the tension of the band.
- Keep the opposing limb straight and behind for stability.
- Slowly move the knee of the target limb over the top of the ankle, increasing the movement at the ankle joint.
- Hold for the period of time designated by your Physiotherapist.
- Extend the knee from the lunge position and repeat as per prescribed repetitions.
Once daily
5Hip Internal and External Rotation
- Come into a sitting posture and take one limb in front of the body with a bent knee.
- The ankle should be in line with the knee and the shin is parallel to the body.
- Take the opposite limb to the side of the hip with the inside of the leg in contact with the floor.
- Again the knee is stacked over the top of the ankle.
- Using the hands over the front leg lean the chest forward whilst rolling through the sit bones.
- Then take the hands behind you and rotate the legs into the opposing position.
- Repeat as per Physiotherapist guidelines.
Once daily