1. Hamstring stretch

Supine assisted hamstring stretch:

1. In a supine position, flex your knees at 90 degrees.
2. Extend your leg and place a band(towel) around the sole of your foot.
3. Exhale and pull your leg towards you, keeping your knee locked.
4. Hold poosition for 20-30 seconds & repeat.
5. Repeat opposite side.

2. Upper calf stretch

Standing upper calf stretch:

1. Stand tall with one leg in front and one behind as far as comfortable
2. The front leg should have a bend in the knee, while the stretched leg should be kept completely straight
3. Lean forward gently to increase the stretch felt in the straight leg
4. Stretch should be felt in the upper calf on the back leg
5. Hold stretch for 20-30 sec before alternating

Safety information:

• Keep the heel down on the stretched leg at all times

3. Lower calf stretch

Lower Calf Stretch:

1. Stand with one leg forward and and slightly bent.
2. Keep forefoot supported at the bottom of foot.
3. Apply a upward force to foot lifting foot upwards while stretching calf, pushing knee forward slowly.
4. Hold 20-30 seconds & repeat.
5. Repeat opposite side.

4. Foot stretch (wall)

Foot Stretch:

1. Standing with one foot in front in front of the other, placing the ball of the foot on a step.
2. Keeping your leg straight, reach for the bottom of the step with your heel until a good stretch is felt through the arch of your foot.
3. Hold stretch for 20-30 sec before alternating.

5. Plantar fascia rolling
   (Ball/PVC pipe/frozen water bottle)

Foot Stretch:

1. Seated in a chair, with a frozen water bottle underneath your foot.
2. Roll the bottle to massage the painful, tight areas.
3. Roll for 1-2 min before alternating.
4. Tennis ball/PVC pipe can also be used.

4. Ankle plantarflexion/dorsiflexion

• Progression: Increase load using band

Ankle plantarflexion & dorsiflexion:

1. Lie flat on your back or sit with knee bent and hands under the knee for support.
2. Pull the foot up, bringing the toes towards the leg (dorsiflexion) as far up as comfortable, hold for a few seconds and then point it away from you (plantarflexion), as far down as comfortable and hold again.

Safety information:

• Careful not to rotate hips or arch back.
• Don’t lean back.

5. Ankle inversion/eversion

• Progression: Increase load using band

Ankle inversion/eversion

1. Foot range of motion exercise.

6. Calf raises

• Progression: Increase load using weights/band; progress to single-leg

Calf Raises:

1. Feet shoulder width apart, heels off edge.
2. Inhale, elevate heels and return to starting position.
3. Use weights for additional strength resistance (make sure standing on stable & secure platform when performing exercise, stepper is used for demonstration purpose only) maintain slow and controlled motion.

Safety information:

• Careful not to rotate hips or arch back.
• Keep your weight evenly distributed.

7. Single-leg balance

• Progression; eyes open, eyes closed/ turning head side to side/unstable surfaces

Single leg balance on airex:

1. Standing, balance on one leg on an airex.
2. Flex arms laterally to shoulder height. Maintain hip position and posture.

Safety information:

• Don’t arch back or rotate hips.

8. Fire hydrant

• Progression: Increase load using band

Fire hydrant:

1. In an all-fours position, with your hands directly underneath your shoulders and knees directly underneath your hips
2. Keep your back in a neutral position and core engaged
3. Slowly move your knee out away from you, maintaining a 90 degree angle in the knee
4. Briefly pause as you squeeze the hip muscles and slowly return to the start position
5. Repeat for the desired number of repetitions before alternating legs

Safety information:

• Avoid excessive rotation of the pelvis as the leg is moved to the sideKeep the back flat at all times