1Step Down [Lateral]
- Start by standing on a step with both feet.
- Shift your weight to the leg that will remain on the step.
- Slowly bend at the hip and knee of your stance leg, controlling the movement as you lower your other leg toward the ground.
- Gently tap your heel on the floor without putting any weight through it.
- Push through the heel of your stance leg and straighten at the hip and knee to return to the starting position.
- Ensure your knee stays aligned with your second toe and avoid letting it collapse inward.
- Keep your hips level throughout the movement to maintain balance.
- Complete repetitions as prescribed by your physiotherapist.
3-4 times per week
2Crab 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.
3Single Leg Balance
- Position yourself next to a bench, chair or wall for balance support as needed.
- Come into single leg standing on the target limb.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
4Bridge
- Pull the knees out against the band. Keep pressure on the band.
- While pulling out against the band, push through your feet to lift your hips away from the floor.
- Lower down while keeping tension on the band.
- Repeat.
Daily
5Hip Abduction [Seated]
- Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
- Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
- Engage your core and keep your back straight throughout the movement.
- Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
- Hold the end position briefly, feeling the muscles on the outside of your hips engage.
- Slowly bring your knees back to the starting position with control.
- Complete repetitions as prescribed by your physiotherapist.
This is your pain relief exercise. Trial this when you have pain whilst sitting