1Clam
- 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.
2Ankle Dorsiflexion
- Secure the resistance band to a low anchor point or with someone holding it out in front of the foot.
- Place the band over the top of the foot.
- Come into a sitting position with affected limb out long resting on a towel to elevate the foot.
- With a straight knee, move the ankle so the toes are coming towards the head.
- Slowly return to the start position.
- Repeat as per Physiotherapists guidelines.
3Peroneal Nerve Slider
- Lying on your back use a towel behind the back of the knee to extend the leg to a comfortable position.
- With the head on the bed, turn your ankle inwards until you feel a stretch up the side of the leg.
- Then bring the ankle back to neutral simultaneously lifting the head and shoulders.
- There shouldn’t be any pain or worsening of symptoms.
- Complete as per Physiotherapist guidelines.
4Chair Squat [Deep Staggered]
- Come into standing in front of a low chair.
- Stagger the feet – the foot closest to the chair will be the working limb.
- Bend the knees and send the bottom back to the chair.
- Use the arms outstretched as a counterbalance.
- Tap the bottom to the chair and rise.
ADD A BAND AROUND YOUR KNEES. Complete on each side. Stop if your pain increases above a 4/10
5Quadriceps – Modified
- Place the foot on top of a chair, the height of which will depend on the degree of mobility.
- Ensure the standing leg is straight.
- Tuck the tailbone under to limit arching out through the lower back.
- Maintain pressure through the top of the foot pressing into the chair to intensify the stretch.
- Sustain as per Physiotherapist guidelines.
6Heel 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.
7Ankle Dorsiflexion [Knee to Wall Assisted]
- Your Physiotherapist will provide or recommend a Theraband of appropriate resistance for this exercise.
- Anchor the Theraband to a sturdy point, low to the ground forming a hoop.
- Step into the band and secure the band underneath the bones on the inside and outside of your ankle.
- Move the target limb forward to take up the tension of the band.
- Keep the opposing limb straight and behind for stability.
- Slowly move the knee of the target limb over the top of the ankle, increasing the movement at the ankle joint.
- Hold for the period of time designated by your Physiotherapist.
- Extend the knee from the lunge position and repeat as per prescribed repetitions.