1Big Toe Extension
- Position the feet firmly on the ground directly underneath the knees.
- Elevate the big toe to the roof and slowly lower back to the ground.
With band or fingers for overpressure/ gentle resistance
2Towel Scrunch
- Sit down on a chair with a towel spread in front of you.
- Place the targeted foot on the towel.
- Keep your heel in contact with the towel and curl your toes to scrunch the towel under your foot.
- Continue this action until your foot reaches the end of the towel.
3Doming
- Keeping the toes and heel planted on the ground slowly lift the ball of the big toe up towards the sky.
- Sustain the contraction for 3s and slowly return to the ground.
- Repeat as prescribed by your physiotherapist.
4Single 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.
At Gym: Trial DL HR 3×8-12 ~15kg-20kg
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.
6Hip Abduction [Banded]
- Secure a resistance band around the legs above the level of the knee.
- Stand on the target limb and softly bend the knee extending the hips behind you.
- With the opposite knee bent, move it to the side of the body.
- Slowly return to the start position.
- Repeat as per Physiotherapists instructions.
slow + controlled
7Chair Squat [Shallow Staggered]
- Come into standing in front of a chair with the height prescribed by your Physiotherapist.
- You may need to use a pillow here to increase the height.
- 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.
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.
Progress to single leg squat; progress to 3×15 as tolerated
9Deadlift [RDL]
- Stand on the affected leg with the knee softly bent.
- Hold the weight either with the hands at each end as shown or with a grip so the palms are facing the legs.
- Use the toes of the unaffected leg for stability however the weight should be in the standing leg.
- With the arms relaxed lower the weight towards the knee.
- The hips move backwards and the knee maintains the soft position without bending.
- When the point of tension is reached through the muscle at the back of the thigh, slowly return to the starting position.
Adding in opposite leg knee drive
Progress to 3kg weight held in both hands
10Single 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.
Or on balance disc + trial eyes closed on ground 3x10s