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.
Progress up to 12 reps in 1 week if tolerating this well
2Calf 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.
3Gastrocnemius
- 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.