Aer Heatn Series @ Stretching quad/IT band _ ee > Reps: 3 Freq: 4 times a week Hold: 30 Lie on your side and grab your top ankle with one hand to pull your foot towards your buttock, keeping your lower back neutral. Place your bottom foot on the knee of the top leg, pulling your knee down Until you feel a gentle stretch on the lateral side and the front of the elevated leg. Hold the stretch and return to the initial position. @ Foam rolling IT band at @ Isometric vastus medialis he Reka. Reps: 3 Freq: 4 times a week Hold: 30 Place your foam roller on the floor. Take a side position with the outside of the thigh over the foam roller and your other leg in front for support Roll the entire outside of your leg from your pelvis to your knee in an up and down motion. Maintain your abs tight and proper low back posture during the exercise. Sets: 2 Reps: 10 Freq: 4 times a week Hold: 10 Sit with a rolled towel under your knee. Activate the inside of your thigh and press your knee against the roll without activating the outside of your thigh Hold the contraction and relax.Abert Heath Services @ Knee extension vee ame © Wall squat with ball squeeze t 4 @ Standing soleus stretch KO Sets: 2 Reps: 10 Freq: 4 times a week Hold: 10 Place a weight on the ankle of your involved leg and position your knee over a roller or rolled towel, bent to about 30 degrees. Push your knee onto the roll and straighten your knee fully by lifting the foot as high as possible Slowly lower the leg to the starting position and repeat. Sets: 2 Reps: 10 Freq: 4 times a week Hold: 10 Stand with your body leaning against the wall Move your feet forward to get your legs at a 45 degree angle from the wall. Place a ball or a rolled towel between your knees. While you squeeze the ball, slowly bend your knees to 90 degrees without allowing your knees to go further than your ankles. Slowly return to the standing position and repeat Maintain a proper low back posture (slightly arched) and your stability of the knees at all time. Sets: 2 Reps: 10 Freq: 4 times a week Hold: 10 Stand and place both hands on a wall, with your feet about half a meter from the wall. Place one leg behind the other and slowly bend the knees while keeping the heels on the floor until you feel a stretch in the calf of the back leg. Maintain the stretch and relax.Abert Heath Services @ Toe walk i. Foot supination weight © Feanag? 43 @ Strengthening ant. tibialis fT W Stand. Walk on your toes and lift your heels as high as you can. Hold on to a solid object if needed Sets:2 Reps: 10 Freq: once a day Hold: 10 Stand, lift your big toe off the ground and then lift the inside of the foot to increase the medial arch of your foot. Maintain the position and relax. Increase the difficulty by standing on one foot. Sets: 2 Reps: 10 Freq: once a day Hold: 10 Stand, lift the inside of the foot off the ground and then lift the forefoot as high as you can, keeping your weight on your heel. Lower the foot and repeatAbert Heath Services @ Eversion w/ elastic, bilateral Om @ Resisted eversion es bed Sets:2 Reps: 10 Freq: 4times a week Hold: 10 Sit down on a chair with a band around your feet. ‘Without moving your knees or lower legs, turn the feet out so the soles are facing out. Sets:2 Reps: 10 Freq: 4 times a week Hold: 10 Wrap a band around the affected foot just below the toes and use the other foot as a lever while you hold the band in your hands. Start with the sole of the foot facing inward, then bring the foot up and out so the sole is facing outside. Repeat. @ Bilateral toe curl with towel wu Sets: 2 Freq: once a day Duration: Smins Sit up straight on a chair with a towel placed under your forefoot Slowly flex and release your toes to pull the towel towards you. Always keep the heel on the ground. Replace the towel and repeat