1Heel Raise
- Position yourself on either a step or the ground as discussed with your Physiotherapist.
- With straight knees, lift the heels up to an elevated position.
- Take the unaffected foot off the step and slowly lower the heel of the standing leg back to the starting position.
- Repeat lifting the heels always with both feet and lowering on the affected side.
2Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
Press on your heels
3Wall Push
- Stand with both feet firmly planted directly underneath the hips (the affected side away from the wall.
- Come into a small squat with the buttocks moving backwards.
- Lift the foot closest to the wall off the floor, maintain pelvic control.
- Press the knee into the wall.
- Hold for 5-8 seconds.
- Muscle activation should be felt in the lateral hip of the supporting leg.
Control the effort, its ok to feel the hip but not to be in pain.
4Fallen FABER
- Lie on your back with the knees comfortably bent.
- Take the ankle of the target limb to the opposite knee.
- Keeping the foot in that position, slowly lower the sole of the foot to the ground.
- Gently press the knee out to achieve a greater stretch.
- Sustain as per Physiotherapist guidelines.
if helping for a stretch