- Email
- No problem with exercises
- Pain alternates between top of foot and inside ankle
- R hip uncomfortable with stairs
- My reply
- I will continue to progress you strengthening circuits towards stair negotiation and balance for ankle stability and strength
- Organization
- Day 1: Daily Sequence + Strength Circuit #1(2 sets)
- Day 2: Daily Sequence
- Day 3: Daily Sequence + Strength Circuit #2(2 sets)
- Day 4: Daily Sequence
- Day 5: Daily Sequence + Strength Circuits #1 and #2 (1 set each
- Day 6: Daily Sequence
- Below you will find a daily circuit and a strength circuit
- The daily circuit can be done daily 1-2x per day and movements from that sequence can be done lightly throughout the day if you find they are helpful in reducing pain
- The strength circuit should be done every other day
- Updates below are in BOLD
- Daily Sequence
- 98) Hip Extension Over Table/Bed VIDEO
- 8-15 reps slow with a 5 sec hold at the top
- Try to keep knee locked out straight because it will likely bend a little as you get tired
- 120.3) Strap Gastroc Stretch and Isometrics VIDEO
- Start with the stretch in and out and add the other movements if they feel alright
- 8-15x for each
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Move through as much knee and hip movements as possible without pain
- 8-15x
- 120) Tibialis Posterior Seated Sweep VIDEO
- light pressure through big toe as you sweep in
- 8-15reps
- 98) Hip Extension Over Table/Bed VIDEO
- STRENGTH SEQUENCE #1
- 109) Band Bridge Around Knees Progression VIDEO
- 8-20 REPS
- 149.1) Squat Pulses In Short Range VIDEO
- TRY FOR TIME IN A SHORT RANGE, 30 SEC TO 2 MIN
- 120.2) Band Plantarflexion/Gastroc Activation VIDEO
- TRY FRO TIME 30 SEC TO 2 MIN
- 109) Band Bridge Around Knees Progression VIDEO
- STRENGTH SEQUENCE #2
- 94.1) Tibialis Anterior Band VIDEO
- TRY FOR TIME 30SEC TO 2 MIN
- 169) Supine Clamshell VIDEO
- TRY FOR 30SEC TO 2 MIN
- 123.1) Feet Apart Hip Abduction Raise Small Range VIDEO
- TRY 30SEC TO 2 MIN
- 94.1) Tibialis Anterior Band VIDEO
