1Heel 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.
2Single 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.
3Quadrant
- Set up 4 points as seen in the below video. Each point should be 30-50cm from the centre.
- Begin in the centre of the 4 points.
- Start by hopping forwards over the point in front of you, and then back to the middle.
- Continue in a clockwise direction, jumping over each point until you are back to the start.
- Repeat as many times as your Physiotherapist has prescribed.
4Quadrant
- Stand on the affected leg.
- Maintaining a level pelvis, reach as far forward, diagonal, side and behind as you can.
- You may steady yourself between each direction if required.
- Attempt to reach as far forward with the opposing leg as possible whilst maintaining your balance and control.
- Further directions may be progressed by your Physiotherapist.
5Ankle 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.