1Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Slowly lower yourself to the ground.
2Single 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.
please only progress to these in the next 2 weeks if the double leg exercises don’t cause any pain !
3Single Leg Balance with Thoracic Rotation
- Anchor a theraband at chest height to a secure point. Hold the free end in both hands with your arms extended in front of you.
- Stand perpendicular to the anchor point and shift your weight onto the leg furthest from the anchor. Lift the opposite foot slightly off the ground.
- Engage your core and maintain an upright posture.
- While balancing on one leg, rotate your upper body away from the anchor point, pulling the theraband across your chest. Keep your arms extended and your gaze following your hands to enhance thoracic engagement.
- Slowly return to the starting position, resisting the band’s pull as you rotate back.
- Repeat the rotation for the prescribed repetitions while maintaining balance, then switch to the opposite leg and direction.
4Quadrant
- Place a looped TheraBand around the tops of both feet.
- Come to a standing position.
- From here your affected leg is going to bend slightly through the knee and is going to be your stance leg.
- The other leg is going to move against the resistance of the band out to the side tapping the ground, before returning to the start position.
- Repeat in a range of directions such as forwards and back wards.
- Repeat as per physiotherapist instruction.
5Ankle Eversion
- 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 outwards away from the body.
- Slowly return to the start position.
- Repeat as per Physiotherapists guidelines.
6Single Leg Bridge
- Come into a lying position on the mat with the hands by your side.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Lift the non-target leg off the floor.
- Press through the foot to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
7Side Plank [Kneeling]
- Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm.
- Bend the knees so the heels are in line with the buttocks.
- Place the hand onto the hip or extend the arm to the roof.
- With the weight in the knees and the elbow, lift the hips towards the roof.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.