Physiotherapy

Exercise Booklet
This booklet was created using software freely available at www.physiotherapyexercises.com on 08- Page 1/8
Jan-2020. https://www.ptx.rehab/ZMOWTN
Ankle dorsiflexor strengthening in sitting without weights
Therapist`s aim
To strengthen the ankle dorsiflexors.
Client`s aim
To strengthen the muscles at the front of your ankle.
Therapist`s instructions
Position the patient in sitting with their feet flat on the floor and their
knees relatively extended. Instruct the patient to dorsiflex the ankles.
Client`s instructions
Position yourself sitting with your feet together in front of you. Start
with your feet flat on the floor. Finish with your toes lifted up. Ensure
that you keep your heels on the ground.
Progressions and variations
Less advanced: 1. Position the feet further forwards. 2. Place a
bandage around the knees to hold them together. More advanced: 1.
Position the feet further back.
Ankle evertor strengthening in sitting

Therapist`s aim
To strengthen the ankle evertors.
Client`s aim
To strengthen the muscles at the outside of your ankle.
Position the patient in sitting with their knees together and ankles
slightly apart. Instruct the patient to evert their ankles and bring the
medial malleoli to touch together. Ensure that the knees are kept still.
Position yourself sitting with your knees together and ankles slightly
apart. Start with your feet flat on the floor. Finish with outside of your
soles lifted off the floor and the inside part of your ankles touching
together. Ensure that your knees are kept still.
Less advanced: 1. Place a bandage around the knees to hold them
together. More advanced: 1. Perform the exercise in standing.
Ankle plantarflexor strengthening in sitting without weights
Therapist`s aim
To strengthen the ankle plantarflexors.
Client`s aim
To strengthen your calf muscles.
Position the patient in sitting with their knees together. Instruct the
patient to lift their heels off the floor by plantarflexing the ankles.
Position yourself sitting with your knees together. Start with your feet
flat on the floor. Finish with your heels lifted off the floor. Ensure that
you keep your toes on the floor.
Less advanced: 1. Place a bandage around the knees to hold them
together. More advanced: 1. Place a weight over the knees.
Bilateral calf raises

Therapist`s aim
Client`s aim
Position the patient in standing. Instruct the patient to plantarflex their
ankles.
Position yourself standing with your feet together. Start with your
heels on the ground. Finish with your heels off the ground.
Less advanced: 1. Provide hand support for balance. More advanced:
1. Progress using strength training principles.
Bilateral squat in standing
Therapist`s aim
To strengthen the leg extensors.
Client`s aim
To strengthen the muscles that straighten your leg.
Position the patient in standing. Instruct the patient to bend their
knees to squat down and then stand up straight again.
Position yourself standing with your knees straight. Bend your knees
and then stand up straight again.
1. Increase the amount of knee bend. 2. Wear a backpack with
weights in it.
Hip extensor strengthening in standing

Therapist`s aim
To strengthen the hip extensors.
Client`s aim
To strengthen the muscles at the back of your hip.
Position the patient in standing with their hands resting on a table in
front of them. Instruct the patient to extend their hip while keeping
their knee extended.
Position yourself standing with your hands resting on a table in front
of you. Take your leg back with your knee straight and body upright.
More advanced: 1. Progress using strength training principles.
Knee flexor strengthening in supported standing without weights
Therapist`s aim
To strengthen the knee flexors.
Client`s aim
To strengthen the muscles at the back of your thigh.
Position the patient in standing with their hands resting on a table in
front of them. Instruct the patient to flex their knee while keeping their
hip extended.
Position yourself standing with your hands resting on a table in front
of you. Start with your knee straight. Finish with your knee bent.
Ensure that your hip is kept straight.
More advanced: 1. Progress using strength training principles.
Single-leg calf raises

Therapist`s aim
Client`s aim
Position the patient in standing on one leg. Instruct the patient to
plantarflex their ankle.
Position yourself standing on one leg. Start with your heel on the
ground. Finish with your heel off the ground.
1. Wear a backpack with weights in it. 2. Progress using strength
training principles.
Single-leg squat
Therapist`s aim
To strengthen the leg extensors.
Client`s aim
To strengthen the muscles that straighten your leg.
Position the patient in standing on one leg. Instruct the patient to flex
and then extend their knee.
Position yourself standing on one leg. Start with your knee straight.
Bend your knee. Finish with your knee straight.
1. Increase the amount of knee bend. 2. Wear a backpack with
weights in it.
Standing up and sitting down

Therapist`s aim
To improve the ability to stand up or sit down.
Client`s aim
To improve your ability to stand up or sit down.
Position the patient in sitting with their feet underneath their knees.
Instruct the patient to stand up and then sit down again. Ensure that
the shoulders and knees move forward while moving between sitting
and standing, and weight is borne equally through both legs.
Position yourself sitting with your feet underneath your knees.
Practice standing up and sitting down. Ensure that your shoulders and
knees move forward while you move between sitting and standing,
and your weight is borne equally through both legs.
Less advanced: 1. Increase the height of the chair. More advanced: 1.
Decrease the height of the chair.
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Physiotherapy

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Physiotherapy

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Exercise Booklet

Ankle evertor strengthening in sitting

Bilateral calf raises

Hip extensor strengthening in standing

Single-leg calf raises

Standing up and sitting down

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