1Calf Release
- Lie on your back and sit up with legs long.
- Place the roller under your calf.
- Place your weight on your arms and roll your calf up and down the roller.
- You can change the intensity by increasing your weight on the roller.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete as prescribed by your physiotherapist.
2Quadriceps Release [Lateral]
- Begin by placing a foam roller on the floor and lying face down with the roller positioned under your thighs.
- Support your upper body by resting on your forearms or hands, keeping your core engaged for stability.
- Start with the foam roller near the top of your thighs, just below the hip crease.
- Slowly roll your body forward, allowing the roller to move down towards your knees. Pause and focus on any areas of tightness or discomfort.
- Roll back up to the starting position, ensuring slow and controlled movements.
- If you find a tender spot, hold that position for 20–30 seconds, breathing deeply to allow the muscle to relax.
- Complete repetitions as prescribed by your physiotherapist.
Gentle!
3Single Leg Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Take your weight onto the right leg removing your left leg from the floor.
- Gently transfer your weight to the ball of your right foot.
- Push up onto the ball of your foot by lifting the heel from the ground.
- Slowly lower yourself to the ground.
- Try to go up fast and down slowly.
- Repeat as per Physiotherapist guidelines.