1Heel Raise [Flat]
- Stand facing a wall or stable surface and place your fingers on 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.
- Transfer your weight to one leg with the heel still lifted.
- Lift the other leg off the ground.
- Balance on the ball of the foot of one leg.
- Slowly lower yourself to the ground on that leg.
- Place both feet back on the ground.
- Restart pushing up onto both feet.
- Complete pace and number of repetitions as instructed by your Physiotherapist.
2 x 10 and 1 x until fatigue
Complete once every 2nd day
2Towel Scrunch
- Sit down on a chair with a towel spread in front of you.
- Place the targeted foot on the towel.
- Keep your heel in contact with the towel and curl your toes to scrunch the towel under your foot.
- Continue this action until your foot reaches the end of the towel.
Complete once every 2nd day or once daily as this one is lower load for the foot