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 a step, lunge backward.

Make sure to keep most of the weight on the FRONT leg, especially when coming back up.

Will help:

Lower limb post-op rehabilitation

Quads tendinopathy

Hamstrings injuries

Osteitis pubis/ Gilmore groin

Balance

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!