Sit on bench/chair with your hips and knees at 90 degrees.

Place appropriate dumbbell weight on quad. Keep dumbbell balanced with both hands.

Lift your heel up as high as you can, whilst keeping your other foot on the floor.

Control your foot on the way down.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Plantar fasciitis

Medial tibial stress syndrome

Achilles tendinopathy

Achilles repair

Calf tear

Sit on bench/chair with your hips and knees at 90 degrees.

Lift your heel up as high as you can, whilst keeping your other foot on the floor.

Control your foot on the way down.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Plantar fasciitis

Medial tibial stress syndrome

Achilles tendinopathy

Achilles repair

Calf tear

Sit on bench/chair with your hips and knees at 90 degrees.

Lift your heels up as high as you can.

Repeat as prescribed.

Will help:

Plantar fasciitis

Medial tibial stress syndrome

Tibialis posterior syndrome

Achilles tendinopathy

Achilles repair

Calf tear

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

Lift your heels up as high as you can.

Bring your heels down as slow as possible.

Repeat as prescribed.

Will help:

Plantar fasciitis

Achilles tendinopathy

Achilles repair

Calf tear

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

Stand on the edge of the step on the balls of your feet. Hold onto the wall for balance.

Lift your heels up as high as you can.

Lower your heels down below the step, as slow as possible.

Repeat as prescribed.

Will help:

Plantar fasciitis

Medial tibial stress syndrome

Tibialis posterior syndrome

Achilles tendinopathy

Achilles repair

Calf tear

Stand on the edge of the step on the ball of your foot. Hold onto the wall for balance.

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

Lower your heel down below the step, as slow as possible.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Plantar fasciitis

Medial tibial stress syndrome

Tibialis posterior syndrome

Achilles tendinopathy

Achilles repair

Calf tear

Place weighted vest around your chest.

Stand on the edge of the step on the ball of your foot. Hold onto the wall for balance.

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

Lower your heel down below the step, as slow as possible.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Plantar fasciitis

Medial tibial stress syndrome

Tibialis posterior syndrome

Achilles tendinopathy

Achilles repair

Calf tear

Adopt a squat position against a wall with your knees and hips at 90 degrees.

Lift your heels up as high as you can.

Make sure your back stays in contract with the wall.

Repeat as prescribed.

Will help:

Hamstrings tendinopathy

Achilles tendinopathy

Achilles repair

Calf tear

Post-op knee rehab

Adopt a squat position against a wall with your knees and hips at 90 degrees.

Lift your heel up as high as you can. Keeping the other heel on the floor.

Make sure your back stays in contract with the wall.

Repeat as prescribed.

Repeat with opposite side.

Will help:

Hamstrings tendinopathy

Achilles tendinopathy

Achilles repair

Calf tear

Post-op knee rehab