Foot & ankle & Hips program uk.physiapp.

com
PhysiApp code: myzwoihq
Mabel Burgoa

Guys and St Thomas' NHS Foundation Trust

Physiotherapy Department
St Thomas' Hospital
Westminster Bridge Road
London, SE1 7EH

2 Sets / 10 Reps

1. Heel raise with support bilateral

Stand up straight facing a high, supportive surface.

Place your hands onto the surface and ensure your legs are hip-distance apart.
Using your arms to assist the movement, rise up onto the balls of both feet.
Your heels should come away from the floor.
You can vary how much or how little your legs do by increasing or decreasing the
support of your arms.
Control the movement as you lower back down, and repeat.

2 Sets / 10 Reps / 3 s hold

2. Bridge

Lie on your back.

Bend both knees and place your feet flat on the bed.
Lift your buttocks from the bed.
Place your buttocks back on the bed.
Repeat this exercise and remember to continue to breathe properly.

2 Sets / 10 Reps / 3 s hold

3. Squats

Squatting helps to strengthen the quadriceps muscle that is very important for
many daily activities such as sitting down and standing up from a chair, walking
and climbing stairs.

Stand upright with a chair behind you, and your arms out in front of you for
balance.

Bend your knees, pushing your hips back behind you and leaning your body
forwards, as though you are about to sit on the chair.

Come as close as you can to the chair without actually sitting on it and make sure
that you do not feel unbalanced.

Be careful to keep your legs away from the back of the chair, so they don't press
against it.

Stand back up, squeezing your buttock muscles to help with the movement.

Repeat the exercise, making sure you keep your back straight throughout.

Foot & ankle & Hips program (updated 17/11/2020) Page 1 of 2

Assigned by Community Rehab Physiotherapists, printed on 18/11/2020
 2 Sets / 10 Reps

4. Standing hip flexion

Stand straight holding a chair or table.

Bend your affected leg, bringing your knee up in front of you.
Control the movement as you lower back down.
Repeat the movement, making sure you do not lean your body, or hitch your pelvis
up as you lift your leg.

Foot & ankle & Hips program (updated 17/11/2020) Page 2 of 2

Assigned by Community Rehab Physiotherapists, printed on 18/11/2020