1Knee Extension
- Secure the resistance band around the ankle of the target limb to an anchor point at behind the foot.
- Come into sitting on a high chair with free space behind the backs of the leg.
- Roll onto the sits bones to ensure you are sitting up tall.
- Extend the target knee out in front of you with control.
- As you reach the end range tighten the muscles at the front of the thigh to draw the knee cap towards the hip.
- Slowly return to the start position.
- Repeat as per Physiotherapists guidelines.
2Plantar Fascia Stretch
- Stand facing the wall.
- Place the balls of your right foot up onto the wall with your heel resting on the floor.
- Gently press your body forward towards the wall.
- You should feel a strong stretch into both calf and the arch of the foot.
- Sustain as per Physiotherapist guidelines.
3Plantar Fascia Release
- Stand with support from wall or a stable surface.
- Place your foot on the spiky ball and slowly roll along the bottom of the foot.
- You can change the intensity by increasing your weight on the ball.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete for 5 mins on each foot.
- This can also be completed on a roller is you don’t have a spiky ball.
4Heel Raise [Step]
- Stand on a step with your heels off the edge.
- Slowly lift your heels up.
- Slowly lower your heels down, going lower than the step.
- Repeat this as many times as your Physiotherapist has prescribed.
5Lumbar Rotation
- Lie on your back with your knees bent so your feet are flat on the ground.
- Keeping your knees together, gently rock them to one side.
- Simultaneously look the other direction from where your knees are falling.
- Repeat this in the other direction for the prescribed amount or as otherwise instructed by your physiotherapist.