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.
Gentle stretch
2Heel 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.
3Ankle Pulsing
- Come into a standing position and use a wall for stability if needed.
- Bounce or ‘pulse’ up and down through ankle taking the heels off the ground.
- This adds a slightly more dynamic load through the ankle, calf and achilles tendon.
- This exercise is used to prepare your body for jumping, hopping and running.
4Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Keep the arms relaxed by your side.
- Bring one leg up into tabletop position and slowly lower it back down to the floor.
- Repeat this on the same leg OR complete with alternating legs if advised by your Physiotherapist.
2-4 sets
5Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
- Slowly lower one leg back to the floor and then the other leg back to the floor.
- Maintain your abdominal contraction and neutral pelvic position throughout.
- Repeat as per your Physiotherapist instructions.
6Cat-Cow
- Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
- Allow your stomach to slowly drop down.
- Hold this position.
- Next, arch your back up by tucking your head and tailbone in, and pulling your belly button in towards your spine.
- Hold this position and repeat.
7Leg Extension
- Come onto all fours on a soft surface.
- The wrists are positioned under the shoulders and the knees under the hips.
- Maintain a soft bend in the elbows and a neutral pelvis and lumbar spine.
- Slowly extend the leg so the head, tailbone and foot are in line.
- Lower the leg to the start position and repeat as per Physiotherapist guidelines.