1Runners 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.
Daily.
Complete on each side.
Make sure that your knee cap is coming over your 3rd toe.
2Plantar Fascia Release
- Stand with support from wall or a stable surface.
- Place your foot on the spiky ball and slowly roll along the bottom of the foot.
- You can change the intensity by increasing your weight on the ball.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete for 5 mins on each foot.
- This can also be completed on a roller is you don’t have a spiky ball.
Daily
3Crab Walk [Knees]
- Secure the band above the knees.
- 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.
Each side, every 2nd day
4Heel Raise [Step]
- Stand on a step with one foot, hanging your heel over the edge.
- Slowly lift your heel up.
- Slowly lower your heel down, going lower than the step.
- Repeat this as many times as your Physiotherapist has prescribed.
Daily