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Seated Partner Assisted Chest Stretch

Seated Partner Assisted Chest Stretch

      Technique: • Sit or kneel on the ground • Have a partner stand behind you • Extend both arms behind you • Have your partner grab your...
One Leg Pillow Standing

One Leg Pillow Standing

  Technique: Stand with your affected leg on a pillow Hold this position for a count of 10 Repeat 10 times Repeat on opposite side   How Often? Twice daily...
Deep Foot Flexors

Deep Foot Flexors

    Technique: • In sitting position, gently hold foot with one hand • With the opposite hand pull all five toes up towards the body   How Often? Hold...
Calf Stretch

Calf Stretch

    Technique: Stand on the edge of a ledge (somewhere stable like the stairs or the gutter is ideal). You will need to have enough of your foot on...
Achilles Taping

Achilles Taping

  Technique: Use; KT, Kinezio or Kinesiology Tape Start with the tape applied to the heel area of the foot in a relaxed 90 degree position Pull tape vertically over...
Soleus Muscle Stretch

Soleus Muscle Stretch

  Technique: To stretch the soleus muscle, the back leg should be bent Place the leg to be stretched behind and lean against a wall keeping the heel down A...
Active Inversion and Eversion

Active Inversion and Eversion

Used as part of your treatment for an ankle sprain.   Technique: This exercise will mobilize the ankle ‘sideways’ and so starts to stress the damaged ligaments It should only...
Resisted Dorsiflexion

Resisted Dorsiflexion

Technique: • Using a rehabilitation band pull the foot and toes up against resistance and then down again • This is an important strengthening exercise; however it is important not...
Lunges

Lunges

  Although mainly a knee exercise, lunges can be used to improve the balance and strength at the ankle joint. Technique: Stand with the injured foot in front of the...
Ankle Raises

Ankle Raises

  Technique: • Begin by standing in front of a step or riser with feet shoulder width apart, facing forward • Step up onto the step with both feet, holding...
Abductors Strengthening Exercise

Abductors Strengthening Exercise

Technique Begin this exercise lying on your side in the position demonstrated above Keeping your back and knee straight and foot facing forwards, slowly take your leg to the side...
One Legged Squat

One Legged Squat

    Technique: Stand with arms on your hips or extended out in front Balance on one leg , with the opposite leg raised off the ground Squat down as...