1Ankle Eversion
- Sit with your legs extending in front of you and a theraband ties around your feet.
- Keeping your toes pointed towards the ceiling, turn the soles of your feet away from one another and slowly return them.
- Repeat as prescribed by your physiotherapist.
Move left foot only
2Bridge
- 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.
ref band
3Clam
- Lie on your side with the affected leg up.
- Tie a band around your knees.
- Bend the knees and hips to about 30 degrees.
- Keep your feet together, and lift the top knee up, applying tension to the band.
- Return the knee down.
- Try not to rotate through the back, this movement should be with your hips.
- Repeat this as many times as your Physiotherapist has prescribed.
3 x week red band
4Hip Abduction
- Lie down on your side with the affected leg up.
- Tie a theraband around your ankles / lower leg.
- Ensure your aligned, by making your shoulders, hips, knees and feet all in one straight line.
- Lift the top leg up, putting tension on the band.
- Return to the start.
- Repeat this as many times as your Physiotherapist has prescribed.
3 x week
red band