1 - Calf Raise Reps Sets Duration Freq

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Todd Barton
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Raise your heels off the ground as high as possible and slowly lower them down. 2 - Eccentric Calf Raise Single Leg Reps Sets Duration Freq.

Shift all your weight onto one side and slowly lower your heel toward the ground, ensuring you control the movement.

1 1 - Calf Raise Reps Sets Duration Freq x day Stand on a flat surface (or with your heel over the edge of a step if advised by your physiotherapist) and hold onto the wall or a stable object. Raise your heels off the ground as high as possible and slowly lower them down. 2 - Eccentric Calf Raise Single Leg Reps Sets Duration Freq. 15 at a time as needed x day as indicated Stand with both of your heels over the edge of a step. Use both feet to push upwards and raise your heels as high as possible. Shift all your weight onto one side and slowly lower your heel toward the ground, ensuring you control the movement. Place the other foot onto the step again and assist the other ankle into the raised heel position again. The ninety (90) repetitions required can be achieved throughout the day. They shouldn t be done all-at-once. 3 - Single Leg Stand Reps Sets Duration Freq sec 2-4 x day Stand with arms-reach of a stable object for support and raise one foot off the ground. Start with your eyes open and as you feel more comfortable progress to eyes closed, throwing a ball against the wall, standing on a pillow or balance board.

4 - Bungy Eversions and Inversions Reps Sets Duration Freq.

Take up the slack of the resistance band.

Your physiotherapist will need to actively demonstrate this to you in the clinic, it can be an awkward exercise to master.

Hinge forward from the hips, ensuring you maintain a neutral spine avoiding excessive rotation of your pelvis.

2 4 - Bungy Eversions and Inversions Reps Sets Duration Freq x day Attach a Resistance band around a stable object at ankle height and attach the other end around the front of your foot. Take up the slack of the resistance band. Keep your heel still on the ground and rotate the front of your foot toward the midline of your body (inversion) or away from the midline of your body (eversion). Your physiotherapist will need to actively demonstrate this to you in the clinic, it can be an awkward exercise to master. 5 - Single Leg Dead Lift Reps Sets Duration Freq x day Stand on one leg and bend the knee slightly, squeeze your arms tight into your sides to activate your lat s. Hinge forward from the hips, ensuring you maintain a neutral spine avoiding excessive rotation of your pelvis. Reach as far toward the ground as you can without compromising technique then return to the starting position. 6 - Mini Squat +/- Resistance Band Reps Sets Duration Freq. Stand behind a bench or stable object with your feet shoulder width apart. Move your butt back and let your knees come slightly forward, ensuring that your trunk remains upright. Only bend your knees as far as you feel comfortable (or advised by your physiotherapist) then return to the starting position. Attach a resistance band around your knees if your physiotherapist advises.

7 - Step Up / Step Down Reps Sets Duration Freq. Stand in front of a step that is either beside a handrail or a stable object for support.

It is important where possible to perform the step down action facing forward i.e. as if you were walking down a set of stairs. 8 - Mini Static Lunge +/- Resistance Band Reps Sets Duration Freq.

Maintain an upright trunk and slowly lower the rear knee toward the ground as far as is comfortable. Return to the starting position.

3 7 - Step Up / Step Down Reps Sets Duration Freq. Stand in front of a step that is either beside a handrail or a stable object for support. Place your foot up onto the step and shift your weight forward. Ensure your foot, knee and hip are aligned then apply step up onto the step with both feet. Step down by completing the reverse process. It is important where possible to perform the step down action facing forward i.e. as if you were walking down a set of stairs. 8 - Mini Static Lunge +/- Resistance Band Reps Sets Duration Freq. Stand with one foot in front and one behind the rear leg straight and the front leg with a small amount of knee bend as shown. Maintain an upright trunk and slowly lower the rear knee toward the ground as far as is comfortable. Return to the starting position. If instructed by your physiotherapist, attach a resistance band around your front knee and again to a stable object across your body. 9 - Ankle Dorsiflexion Mobilisation Reps Sets Duration Freq min 1-2 x day Start in a half kneeling position i.e. one knee one the ground and the other leg forward with your knee bent, both knees should be at right angles. Place a vertical dowel on the inside of your big toe. Lunge forward into the movement not letting your front heel raise, ensuring your knee travels onto the outside of the dowel.

10 - Foam Roller / Massage Stick Glutes, Quads, HS, Calf Reps Sets Duration Freq.

Calf: In a sitting position with your knee bent, roll the stick with firm pressure up and down the inside and outside

1 1-2 min 1-2 x day Use a rolling pin or a frozen can and place it underneath your foot.

4 10 - Foam Roller / Massage Stick Glutes, Quads, HS, Calf Reps Sets Duration Freq min ea 1 x day Use the massage stick to release trigger points, fascia and improve muscle length of the glutes, quads, hamstrings and calfs. Glutes: Stand with your leg on a step or chair and roll the stick with firm pressure from beside your tailbone, to the outside of the hip across the buttock. Quads: In a sitting position with your knee bent, roll the stick with firm pressure up and down the outside of the thigh. Hamstrings: In a sitting position with your knee bent, roll the stick with firm pressure up and down the back of the thigh. Calf: In a sitting position with your knee bent, roll the stick with firm pressure up and down the inside and outside of the calf Foot Rolling Reps Sets Duration Freq min 1-2 x day Use a rolling pin or a frozen can and place it underneath your foot. Roll the object underneath your foot from the front, underneath your toes, through to your heel. We want to ensure you are rolling on the muscles of the foot as opposed to the bones. Your physiotherapist will discuss this with you further Foot Stretch Reps Sets Duration Freq sec 1-2 x day Stand in front of a wall. Place your toe on the wall about an inch off the ground, and then slowly try to lower the ball of your foot toward the ground. To increase the stretch, move the ball of your foot in toward the wall.

13 - Toe Scrunch Reps Sets Duration Freq.

balance. 14 - Intrinsic Foot Combo Reps Sets Duration Freq.

Practice the following drills to gain better coordination and control of your intrinsic

- Lift up, then curl under your four outer toes independent of your big toes.

5 13 - Toe Scrunch Reps Sets Duration Freq. 1 1 min 1-2 x day Place your feet in a neutral position, curl the ball of your foot toward your heel. Slightly bend your knees and lean forward as far as possible without losing their balance Intrinsic Foot Combo Reps Sets Duration Freq. 5 reps each x day Place your feet on the ground barefoot. Practice the following drills to gain better coordination and control of your intrinsic foot muscles. - Lift up, then curl under your big toe independent of your outer toes. - Lift up, then curl under your four outer toes independent of your big toes. - Spread your toes apart from each other, then contract them together Barefoot Walking Reps Sets Duration Freq. As discussed Barefoot walking on soft surfaces such as sand or grass can assist in improving the force absorption of your foot and transfer into your leg and spine.

GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017

GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to be