Strength and Conditioning for Rehabilitation

Resisted Dorsiflexion - Niel Asher Education
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... Read more...
Lunges - Niel Asher Education
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... Read more...
Ankle Raises - Niel Asher Education
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... Read more...
Abductors Strengthening Exercise - Niel Asher Education
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... Read more...
One Legged Squat - Niel Asher Education
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... Read more...
Resisted Plantar Flexion with Band - Niel Asher Education
Resisted Plantar Flexion with Band
  Technique: Loop a resistance band around the forefoot and hold onto the ends Point the foot away slowly allowing it to return to a resting position Aim for 10-20... Read more...
Active Plantar Flexion and Dorsiflexion - Niel Asher Education
Active Plantar Flexion and Dorsiflexion
  Technique: • This exercise can be done in the early stages and will help prevent the ankle from seizing up • Simply pull the foot up as far as... Read more...
Abductors Strengthening with Band - Niel Asher Education
Abductors Strengthening with Band
    Technique Loop the band around your ankle, and stabilize the other end of the band to a stationary object near the floor Stand with side closest to attachment... Read more...
Leaning Heel Back Calf Stretch - Niel Asher Education
Leaning Heel Back Calf Stretch
    Technique: Stand with one leg far in front of the other and lean forwards against a wall Keep the back heel flat on the floor with knee locked... Read more...
Lying Leg Hang Abductor Stretch - Niel Asher Education
Lying Leg Hang Abductor Stretch
Technique: Lie on the edge of a table In side lying, bring the upper leg over the body and let it hang over the side of the table Slightly rotating... Read more...
Heel Taps - Niel Asher Education
Heel Taps
    Technique: • Begin this Pilates exercise lying on your back in neutral spine with your hands by your side/on your chest and your hips and knees bent to... Read more...
Tibialis Posterior Stretch - Niel Asher Education
Tibialis Posterior Stretch
    Technique: Starting position: Stand on a step on one leg, holding onto a banister The front of the foot should be on the step with the heel hanging... Read more...
Nerve Glide for Sciatic Nerve - Niel Asher Education
Nerve Glide for Sciatic Nerve
Technique: Sit in a chair with your back straight and both feet flat on the floor Gently kick your injured foot back under the chair and, as you do, drop... Read more...
The Pigeon (Yoga Stretch) - Niel Asher Education
The Pigeon (Yoga Stretch)
  Technique: • Begin in a table top position. Exhale; slide your right knee forward so that the femur (thigh bone) and knee are directly in front of its hip... Read more...
Quadriceps Stretch - Niel Asher Education
Quadriceps Stretch
    Technique Stand on one foot, holding the back of a chair/wall to balance With your free hand, hold the ankle of the stretching leg behind you Pull your... Read more...
Chair Sits/Squats - Niel Asher Education
Chair Sits/Squats
  Technique: Perform a slow chair-sit exercise twice daily to build strength in your quadriceps, which will help stabilize your knees. To do this, sit in a chair, keeping your... Read more...
Sciatic Mobilizing Stretch - Niel Asher Education
Sciatic Mobilizing Stretch
  Technique   Start position: Lie on your back Place a small flat cushion or book under your head Bend your knees and keep your feet straight and hip-width apart... Read more...
Knee to Chest Stretch - Niel Asher Education
Knee to Chest Stretch
    Technique: Start position: Lie on your back on a mat or the carpet Place a small flat cushion or book under your head Bend your knees and keep... Read more...