1Soleus Stretch (Weighted)
- Begin in a forward lunge position with one foot flat on the ground and the other leg extended behind you, with the back knee resting gently on the floor.
- Hold a weight (e.g., a dumbbell or kettlebell) and place it on your front thigh, just above the knee.
- Keeping your front heel flat on the ground, bend your front knee and shift your body weight forward to deepen the stretch.
- Make sure your back is straight, and your hips are square as you lean into the stretch.
- Hold this position, feeling the stretch deep in your lower calf (soleus) while keeping the weight stable on your thigh.
- Hold/maintain as prescribed by your physiotherapist.
- Switch legs and repeat on the other side.
Daily
2Heel Raise [Soleus]
- Stand with your hand on a wall or sturdy object for balance.
- Lift the resting foot off the ground.
- Bend the working legs knee to 45°.
- Lift the heel off the ground, trying to keep your knee at the 45° angle. Keep the resting leg still, try not to use it’s momentum to help.
- Slowly lower back down.
- Repeat as many times as your Physiotherapist has prescribed.
3-4 times/week
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.
3-4 times/week