1Heel Raise [Ball Squeeze]
- Stand tall with feet hip-width apart, placing a soft ball between your inner ankles.
- Lightly press your ankles inward to hold the ball, engaging your inner thighs and calf muscles.
- Slowly lift your heels off the ground, rising onto the balls of your feet. Focus on maintaining the squeeze on the ball.
- Hold briefly at the top, feeling the contraction in your calves and ankle stabilisers.
- Slowly lower your heels back to the floor with control, keeping pressure on the ball throughout.
- Complete repetitions as prescribed by your physiotherapist.
3 x day
2Gastrocnemius
- Stand with toes pointing straight forward.
- Step one leg out in front – make sure your toes are still pointing forward.
- Keeping your back knee straight and back heel on the floor, bend your front knee.
- You should feel a stretch on the back of your calf.
- Complete as per Physiotherapist instruction.
3Hip Abduction
- Stand close to a kitchen bench or a pole/support.
- Lift one leg out to the side while keeping the other supported on the ground.
- Avoid shifting the weight through the pelvis or hitching the hip up.
- Repeat as per physiotherapist guidelines.