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Physiotherapist Jed Grant
Updated 5-6-25
How Often
Complete four times per day
When to Stop
Discontinue if pain exceeds 4/10
1Step Up [Forward & Reverse]
3 sets of 12 reps
  • Step onto a step with your affected side.
  • Slowly step up with the unaffected side, take your foot over the step and tap the ground with your heel.
  • Repeat this in reverse, tapping your toes on the floor behind you.
  • Focus on control in your affected side, take weight through it and trying to keep your knee aligned over your 2nd toe.
  • Repeat this as many times as your Physiotherapist has prescribed.

Jed Grant Physiotherapist Newcastle Budgewoi

Increase to 15 reps if its easy

2Crab Walk [Feet]
3 sets of 12 reps
  • 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.