Full weight bearing and single leg weight bearing and balances.
This is a progression from the heels and toes section, this section involves activities that requires you to take all your body weight on both legs and do controlled movements with a lot of range, and progress to performing the exercises on just the 'now significantly much less' - injured side.
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Full weight bearing squat. This must be done withe feet shoulder width apart and facing directly forwards, the knees should not come past the front of the toes and should stay in line with the second toe. The back should stay straight and the bottom stick out so that your weight feels behind you slightly, not infront of your toes.
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toe raises and heel drops on a step
These should be done at first with both legs and with support on the injured side, or on both if needed.
An aerobics step is best, one that is heavy and will not slip on the floor with weight on just one edge, ad that is not too high. If this is not available, the first step of a set of stairs can be useful at home, especially if there is a wall and/or bannister for support.
It may be better if trainers are worn for this exercise if you need more support.
The exercise should be done with just toe raises to start with, from the neutral position on the step, slowly up and back down to neutral, getting slower as strength improves. Support can be used to start with.
When two - three sets of ten raises can be achieved you can start doing heel drops on both feet.
Heel drops start at neutral and the heel slowly drops below the toes and returns again to neutral. Support can be used at first, with progressions to no support and slower heel drops.
Once a few heel drops can be performed, the two exercises can be joined together, starting with both feet together with support, and gradually dropping support, and increasing the distance raised up and down.
After this, you can start again at just toe raises, with support, on one leg at a time and progress through the raises and drops again.
These should be done at first with both legs and with support on the injured side, or on both if needed.
An aerobics step is best, one that is heavy and will not slip on the floor with weight on just one edge, ad that is not too high. If this is not available, the first step of a set of stairs can be useful at home, especially if there is a wall and/or bannister for support.
It may be better if trainers are worn for this exercise if you need more support.
The exercise should be done with just toe raises to start with, from the neutral position on the step, slowly up and back down to neutral, getting slower as strength improves. Support can be used to start with.
When two - three sets of ten raises can be achieved you can start doing heel drops on both feet.
Heel drops start at neutral and the heel slowly drops below the toes and returns again to neutral. Support can be used at first, with progressions to no support and slower heel drops.
Once a few heel drops can be performed, the two exercises can be joined together, starting with both feet together with support, and gradually dropping support, and increasing the distance raised up and down.
After this, you can start again at just toe raises, with support, on one leg at a time and progress through the raises and drops again.