1Heel Raise [Step Tempo]
- Stand on a step with your heels off the edge.
- Slowly lower your heels down, going lower than the step.
- Quickly lift your heels up.
- Going up should take less than 1 second, and going down should take 2-3 seconds.
- Repeat this as many times as your Physiotherapist has prescribed.
Every 2nd day
2Ankle Inversion
- Secure the resistance band around the affected foot and loop it around the unaffected limb to anchor.
- With a straight knee, move the ankle so the toes are coming inwards across the midline.
- Slowly return to the start position.
- Repeat as per Physiotherapist’s guidelines.
Every 2nd day
3Jump Squat
- Stand with the feet slightly wider than the feet.
- Lower down into a squat position and as you rise, press through the toes to shoot off the ground.
- Bring the chest forward as you extend the legs.
- Control the landing by allowing the knees to bend whilst maintaining a strong squat technique.
- Repeat as per Physiotherapist guidelines.
3 days per week – Jump single leg & land double leg
4Pogo Jump
- With straight knees, bring the weight forward onto the toes as you push your heels off the ground.
- Land on stiff legs and propel immediately again through the ankle.
- Repeat as per Physiotherapist guidelines.
3 times per week
5Heel Raise [Soleus]
- Stand with the heels coming off the edge of the step/ledge.
- Bend the knees and maintain the ankle position relevant to the step.
- Sustain as per Physiotherapist instructions.
- Ensure there is something stable to maintain balance.
Once daily