1Toe Flexion
- Come into a sitting position with the band looped around the big toe.
- Straighten the knee and point the toes to the floor.
- Allow the big toe to lift towards the ceiling with control.
- Slowly press the toe down into the band.
2Side Plank [Kneeling]
- Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm.
- Bend the knees so the heels are in line with the buttocks.
- Place the hand onto the hip or extend the arm to the roof.
- With the weight in the knees and the elbow, lift the hips towards the roof.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.
3Heel Raise [Step]
- Stand on a step with one foot, hanging your heel over the edge.
- Slowly lift your heel up.
- Slowly lower your heel down, going lower than the step.
- Repeat this as many times as your Physiotherapist has prescribed.
4Clam
- 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.
5Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
6Hip Flexion
- To start with, anchor the exercise band directly behind you and place one end around the front of your ankle.
- From here, place your hands against a wall or chair to act as a support.
- Keep your torso and hips in a straight line like a plank.
- Bring one knee up towards your chest, without losing control of the plank position.
- Return to the starting position and repeat as per physiotherapist guidelines.
7Ankle Dorsiflexion [Assisted]
- Come into a sitting position with affected limb out long.
- Take a strap or towel around the base of the foot and hold both ends with the hands.
- Whilst you actively try to bring the toes towards the head, pull the strap to assist.
- Guide to the point of resistance and then slowly return to neutral.
- Repeat as per Physiotherapist’s guidelines.
8Ankle Dorsiflexion [Knee to Wall]
- Stand next to a wall and place one foot in front of the other, its best to start closer to the wall approx. 5cm away.
- Whilst keeping your foot flat on the ground bend the knee with the aim of touching the wall.
- If you can touch the wall, move the foot back a centimetre each time until you find it difficult to reach the wall and feel a light stretch.
- Repeat/perform the exercise as instructed by your therapist as there is a few variations.
- Holding the stretch for 30 seconds up to a minute can be of benefit for people with stiffness in their ankle.