1Quadriceps Release [Lateral]
- Begin by placing a foam roller on the floor and lying face down with the roller positioned under your thighs.
- Support your upper body by resting on your forearms or hands, keeping your core engaged for stability.
- Start with the foam roller near the top of your thighs, just below the hip crease.
- Slowly roll your body forward, allowing the roller to move down towards your knees. Pause and focus on any areas of tightness or discomfort.
- Roll back up to the starting position, ensuring slow and controlled movements.
- If you find a tender spot, hold that position for 20–30 seconds, breathing deeply to allow the muscle to relax.
- Complete repetitions as prescribed by your physiotherapist.
2Gluteus Minimus Release
- Set up: Sit on the foam roller placed perpendicular to your body, ensuring it is positioned under your gluteal muscles. Keep your feet flat on the floor, knees bent.
- Target one side: Lean onto the affected side towards the outer most portion of the hip to target the gluteus minimus muscle.
- Roll slowly: Use your arms and feet to control the movement. Roll back and forth slowly, focusing on the glute area. Move about 10–15 cm at a time, pausing on any tight or tender spots for 20–30 seconds.
- Switch sides: Once completed on one side, shift your weight to the other glute and repeat the process.
- Complete as prescribed: Perform as directed by your physiotherapist.
3Squat
- Standing with your feet hip distance apart.
- Have both feet facing forward.
- Think about leading the movement from your sit bones.
- Gently bend your knees and then swing your sit bones behind you.
- Let your trunk lean forward while trying to keep your spine aligned.
- Keep the back of your neck nice and long with your chin tucked in.
- Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh.
- Press through your feet in the ground and come back up into standing position reversing the movement.
4Lunge
- 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.
5Crab 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.
To fatigue. Deeper squat = harder
6Stationary Bike
- Adjust the seat height so that when you place your heel on the pedal at its lowest point, your knee is almost fully straight without locking out.
- Sit upright on the saddle with your hands lightly resting on the handlebars, shoulders relaxed.
- Start pedalling slowly in a smooth, controlled motion, maintaining a steady rhythm.
- Aim for a comfortable pace with light resistance unless otherwise advised.
- Complete the session as prescribed by your physiotherapist.