1Heel Raise
- Position yourself on either a step or the ground as discussed with your Physiotherapist.
- With straight knees, lift the heels up to an elevated position.
- Take the unaffected foot off the step and slowly lower the heel of the standing leg back to the starting position.
- Repeat lifting the heels always with both feet and lowering on the affected side.
Using a weight. Do this over a step.
2Single Leg Bridge [Elevated]
- Position yourself near a stable elevated surface (e.g., a bench or step) and place one heel on it while keeping the other leg extended.
- Lie back and ensure your elevated knee remains at a 30° angle.
- Press through the heel on the elevated surface, lifting your hips until your body forms a straight line from your shoulders to the elevated knee.
- Hold the top position briefly while engaging your hamstrings and core.
- Slowly lower your hips back down to the starting position with control.
- Repeat for the prescribed number of repetitions.
3Chair Squat [Deep]
- Come into standing in front of a low chair with the height prescribed by your Physiotherapist.
- The feet should be hip width apart.
- 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.
With a weight
4Hip Internal and External Rotation
- Lie down on the back on a comfortable surface.
- Bend the knees so the feet are flat on the ground and keep the shoulders flat on the ground.
- Take the knees towards the same side allowing the hips to move off the mat as comfortable.
- Draw the knees back to centre and slowly take them to the opposing side.
- Repeat as per Physiotherapist guidelines.
Each side after a run or when feeling stiff.
5Knee to Chest [Opposite Hip Extension]
- Start with both knees straight.
- Gently pull your knee towards your chest.
- Hold this position or gently move in and out.