Standing on a slant board, 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 your side with the upper leg extended and the leg against the mat bent to 90 degrees and with a band wrapped around your legs as shown. With the knee extended, lift the upper leg toward the ceiling. Perform this exercise on both sides.
Lie on your back with one leg elevated on a step. Lift the opposite leg until it is even with the elevated leg. From this position lift your hips into a bridging position. Repeat 10 bridges from this position. On the 10th repetition keep your hips elevated for a count of 10 seconds. After 10 seconds, continue to keep your hips elevated and drop your foot down to tap the ground 10 times. You may follow along with the video if needed.
Repeat 5 times.
Perform 2 sets.
Perform this exercise 2 times per day.
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