Bookings & Contact


Image Map
GENERAL INFORMATION ON
LEG, ANKLE, FOOT AND TOE STRENGTHENING


Please consult with your Osteopath prior to commencing these exercises


EASY


One Leg Stance (Balance and Strength)
Balance on 1 leg. Start with 5-10 seconds and then progress to 30 seconds. You can start with assisting you balance by placing your hand on a table or chair and progress to performing it without assistance.

One Leg Balance (Eyes Closed)
Once you complete the 1 leg stance with your eyes open commence to performing the same exercise with your eyes closed. Closing your eyes will make it more difficult to balance which will help with strength and coordination. Start with 5-10 seconds and then progress to 30 seconds. You can start with assisting you balance by placing your hand on a table or chair and progress to performing it without assistance.


Seated Heel Raises
Sit in a chair with your feet shoulder length apart. Slowly raise your heels, hold for 3 seconds and then slowly lower your heels down. Perform 3 sets of 10 repetitions, three times per day.

Seated Ball Rolling (Balance and Strengthening)
Sit in a chair with your foot on a ball and gently roll it in different directions for 20-30 seconds to a 1 minute. Perform 3 times per day.

Foot Raises Resisted (Resisted Dorsi-flexion)
Sit in a chair with one foot placed over the other. Gently resist raising your foot off the ground with the other foot, hold for 3 seconds and then relax. Your foot should not move but you should feel an activation of your ankle muscles.
Perform 3 sets of 10 repetitions, three times per day.


Foot Roll Inwards Resisted (Resisted Inversion)
Sit in a chair with both heels and toes together with both feet rolling inwards. Gently push your feet together and slightly upwards, hold for 3 seconds and then relax. Your foot should not move but you should feel an activation of your ankle muscles.

Perform 3 sets of 10 repetitions, three times per day.


Foot Roll Outwards Resisted (Resisted Eversion)
Sit in a chair with one foot over the other. Gently push your foot outwards whilst resisting with the other foot, hold for 3 seconds and then relax. Your foot should not move but you should feel an activation of your ankle muscles.
Perform 3 sets of 10 repetitions, three times per day.


WOBBLE BOARD


Ankle Mobility and Coordination (Wobble Board)
Sit with a wobble board under your injured foot. Gently roll your ankle in all directions for 1-3 minutes three times per day.




TOES


Towel Pick Up (Toe and Foot Muscle Strengthening)
Place a towel on the floor and pick it up with your toes, hold for 3 seconds and then drop. Perform 3 sets of 10 repetitions, three times per day.

INTERMEDIATE


One Leg Stance Towel/Pillow(Balance and Strength)
Balance on 1 leg on a towel or Pillow. Start with 5-10 seconds and then progress to 30 seconds. You can start with assisting you balance by placing your hand on a table or chair and progress to performing it without assistance.

Standing Heel Raises (Supported)
Find a chair to assist with your balance. Stand with your feet shoulder length apart. Slowly raise your heels, hold for 3 seconds and then slowly lower your heels down. Perform 3 sets of 10 repetitions, three times per day.


Standing Heel Raise on 1 Leg (Supported)
Find a chair to assist with your balance. Stand with your feet shoulder length apart. Bend one knee and slowly raise your heel, hold for 3 seconds and then slowly lower your heel down.
Perform 3 sets of 10 repetitions, three times per day. Perform 3 sets of 10 repetitions, three times per day.




Heel to Toe Standing (Balance and Strengthening)
Stand heel to toe in a straight line and balance on the spot. Start with 5-10 seconds and progress to 30 seconds.Perform 3 times per day.

Side Steps (Balance and Strengthening)
Stand with your heels together, step sideways with one foot, then bring the other foot together. Continue on for 5m one way and then the other. Perform 3 sets of 10 repetitions, three times per day.


Circle Steps (Balance and Strengthening)
Stand with your heels together, rotate your foot 90 degrees and step with your other foot coming together with the first. Continue on 360 degrees clockwise and then anti-clockwise. Perform 3 sets of 10 repetitions, three times per day.

Slow Marching Steps (Balance and Strengthening)
Stand with your feet shoulder length apart. Bring up 1 knee and the opposite arm slowly, return them to their start position and then repeat through the opposite side. Start with 20 seconds and progress to a minute. Perform 3 times per day.




RESISTANCE BAND


Ankle Dorsiflexion Resistance Band

Secure the band to an object at ankle level and sit with legs straight with the band wrapped around your mid-foot as shown (the band running straight away from your foot). Gently pull your foot up towards your body as high as possible, hold for 3 seconds and then return to the starting position. Perform 3 sets of 10 repetitions, three times per day.



Ankle Plantarflexion Resistance Band
Secure the band around your mid foot as shown and grasp both ends of the band with your hands (in the seated position with legs straight). Gently plant your foot forwards as far as comfortable,hold for 3 seconds and then slowly return it to the starting position. Perform 3 sets of 10 repetitions, three times per day.




Ankle Internal Rotation Resistance Band
Secure the band to an object at ankle level (on the same side as the ankle you are exercising) and sit with leg straight (ankle adjacent to point of resistance) with the band wrapped around your mid-foot as shown. Gently rotate the foot away from the point of resistance (foot rolling outwards from the body), hold for 3 seconds  and then return to the starting position. Perform 3 sets of 10 repetitions, three times per day.


Ankle External Rotation Resistance Band
Secure the band to an object at ankle level (on the same opposite as the ankle you are exercising) and sit with leg straight (ankle adjacent to point of resistance) with the band wrapped around your mid-foot as shown. Gently rotate the foot away from the point of resistance (foot rolling inwards from the body),hold for 3 seconds  and then return to the starting position. Perform 3 sets of 10 repetitions, three times per day.


TOES


Big Toe Flexion Strengthening (Resistance Band
)
Secure the band around your big toe and grasp both ends of the band with your hands (in the seated position with legs straight). Gently plant your big toe forwards against resistance as far as comfortable, hold for 3 seconds, and then slowly return it to the starting position. Perform 3 sets of 10 repetitions, three times per day.


Big Toe Extension Strengthening (Resistance Band)
Sit with your leg across your thigh. Secure the band around your big toe and stretch it with one hand away from your body.  Gently bring your big toe away from your hand against resistance as far as comfortable, hold for 3 seconds, and then slowly return it to the starting position. Perform 3 sets of 10 repetitions, three times per day.


Toes Apart Strengthening Resistance Band (Toe Abduction and Foot Intrinsic Muscle Strengthening)
Secure the band around your toes and spread your toes apart against resistance as far as comfortable, hold for 3 seconds, and then slowly return it to the starting position. Perform 3 sets of 10 repetitions, three times per day.


ADVANCED


Standing Heel Raises Knees Bent (Supported)
Find a chair to assist with your balance. Stand with your feet shoulder length apart and your knees bent. Slowly raise your heels, hold for 3 seconds and then slowly lower your heels down. Perform 3 sets of 10 repetitions, three times per day.


Standing Heel Raise on 1 Leg Knees Bent (Supported)
Find a chair to assist with your balance. Stand on 1 bent leg. Slowly raise your heel, hold for 3 seconds and then slowly lower your heel down. Perform 3 sets of 10 repetitions, three times per day.

Heel Raises
Stand with your feet shoulder length apart. Slowly raise your heels up as high as possible, hold for 3 seconds and then lower them slowly back down. Perform 3 sets of 10 repetitions, three times per day.

Heel Raises (Steps)
Progress to this exercise after you have completed even surface heel raises. Stand on a step with your heels hanging off with your hands supporting you on the rail. Lower your heels down as far as comfortable, slowly raise them up as high as possible, hold for 3 seconds and then lower them slowly back to the lowest position. 
Perform 3 sets of 10 repetitions, three times per day.

Heel Raises (1 Leg Stance)
Stand on 1 leg and gently raise your heel up as high as possible, hold for 3 seconds, and then gently lower it back down. Perform 3 sets of 10 repetitions, three times per day.


Heel to Toe Walking (Strength and Balance)
Slowly walk in a straight line heel to toe. Start off with 10 seconds and progress to 30 seconds. Perform 3 times per day.

Toe Walking (Strength and Balance)
Slowly walk on your toes. Start off with 10 seconds and progress to 30 seconds. Perform 3 times per day.




Heel Walking (Strength and Balance)
Slowly walk on your heels. Start off with 10 seconds and progress to 30 seconds. Perform 3 times per day.

Outside of Foot Walking (Strength and Balance)
Slowly walk on the outside of your feet. Start off with 10 seconds and progress to 30 seconds. Perform 3 times per day.


One Leg Ball Catch (Strength and Balance)
Balance on 1 leg and have someone throw a ball to you in different catching positions. Start off with 10 seconds and progress to 30 seconds. Perform3 times per day.


BALANCE BALL/PILLOW


Heel Raises (Pillow/Balance Ball)
Stand on top of a balance ball or pillow. Gently raise your heels, hold for 3 seconds and then slowly lower them down. Perform 3 sets of 10 repetitions, three times per day.
Toe Raises Balance (Pillow/Balance Ball)
Stand on top of a balance ball or pillow. Gently raise your toes, hold for 3 seconds and then slowly lower them down. Perform 3 sets of 10 repetitions, three times per day.

One Leg Ball Catch (Balance Ball/Pillow)
Balance on 1 leg on a balance ball/pillow and have someone throw a ball to you in different catching positions. Start off with 10 seconds and progress to 30 seconds. perform 3 times per day.


WOBBLE BOARD


Balance (Wobble Board)

Stand on top of a wobble board and balance. Start with 5-10 seconds and commence to 30 seconds. Perform 3 times per day.

Heel Raises (Wobble Board)
Progress to this exercise after you are confident with performing the balance exercise. Stand on top of a wobble board. Gently raise your heel, hold for 3 seconds and then slowly lower them down. Perform 3 sets of 10 repetitions, three times per day.

Balance (Wobble Board)
Stand on top of a wobble board and balance on 1 leg. Start with 5-10 seconds and commence to 30 seconds. Perform 3 times per day.



GYM EQUIPMENT


Calf Raises
This exercise can be performed with the weight of your own body or with some weights added.
With a bar bell: Hold a bar bell securely across the back of your shoulders as shown. Gently raise your heels as high as comfortable, hold for 3 seconds and then gently place them back on the floor. Perform 3 sets of 10 repetitions, three times per day.