1Ankle 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.
Tie band in whichever direction is most comfy
2Ankle Dorsi Flexion
- Lean yourself up against a wall with straight legs.
- Bring your weight onto your heels and lift the toes up performing ankle dorsiflexion.
- Repeat as per Physiotherapist guidelines.