Standing on the edge of a step, drop your opposite heel to the floor slowly and come back up slowly.

Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.

Do not transfer weight through the leg touching the floor. Do not hinge the hips.

Will help:

This is one of these magic exercises which will help most conditions from balance issues to post-op back operations.

It is maybe Benji’s favorite exercise!

Stand tall with your legs straight. Hold onto a chair for balance.

Lift your heel up as high as you can, whilst keeping the other leg off the floor.

Bring your heel down as slow as possible.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Plantar fasciitis

Tibialis posterior syndrome

Achilles tendinopathy

Achilles repair

Calf tear

Standing on one leg, curl your toes.

Indications:

Plantar fasciitis

Achilles tendinopathy

Tibialis Posterior Syndrome

Tibial Nerve entrapment

Seated with one leg resting on the opposite knee.

Place a resistance band around the upper foot and hold the band with the foot on the floor.

Push your upper foot upward against the resistance.

Indications:

Plantar fasciitis

Achilles tendinopathy

Medial ligament ankle sprain

Tibialis tendon injury

Flexor tendons injuries

Cuboid syndrome

Post ankle/foot fracture