1Gastrocnemius
- 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.
2Heel Raise [Step]
- Stand on a step with one foot, hanging your heel over the edge.
- Slowly lift your heel up.
- Slowly lower your heel down, going lower than the step.
- Repeat this as many times as your Physiotherapist has prescribed.
3Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.