Lift your heels on both legs, from this position shift your body weight onto your injured leg and lift the toes of the uninjured foot off the ground and slowly lower your heel back down to the ground as shown.
Lie on you back with one knee bent. Using a strap or belt around your involved leg, lift your knee towards your chest keeping your knee slightly bent. From this position pull your toes towards your nose as shown 5 times. You should not feel numbness or tingling into the foot.
Standing on one foot and keeping both knees extended move the opposite leg straight back behind you, diagonally and straight out to the side. Try to keep your spin in neutral position and only use your hip for the movement. Remember to keep both knees extended during this exercise.
Repeat 10 times.
Perform 3 sets.
Perform this exercise 2 times per day.
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