Pelvic Tilt with March- Lie on your back with knees bent and feet on the floor. While maintaining this position, engage the core by flattening the low back (patient should focus on rotating hips backwards). While the back is flattened, the patient will raise their leg in a "march" position. Return to the starting position, while still maintaining a flattened back. Switch sides. Complete this 15 times. 

Cat-Cow Exercise- Get in four-point position on hands and knees, shoulder width apart. Hips should be bent at 90 degrees and back should be in neutral spine. Cat: tuck chin to your chest and arch your back. Hold for 5 seconds. Cow: Raise chin, look up and dip the back. Hold for 5 seconds. Alternate between "cat" and "cow" positions (Cat- Caw is 1 rep). Repeat 30 times. 

Bird- Dog Exercise- Kneel in four point position on hands and knees. Tighten core (Neutral Spine and Flat Back). Raise left arm and right leg up to a table top position. Slowly lower to four point position. Repeat with opposite side. Try not to rock the hips. The hips should stay stable throughout the entire exercise. Repeat 10 times, 3 sets. 

Lumbar Bridging- Lie on back with knees bent, shoulder width apart. Lift hips up, squeeze glutes and hold for 5 seconds. Slowly lower to starting position. Repeat 10 times, 3 sets. 

Clamshells- Lie on your side with knees bent and Theraband looped around thighs, just above the knees. Keeping the heels together and lift top knee upward while squeezing glutes. Do not rock the hips backwards. Slowly return to starting position. Repeat 10 times, 3 sets on both sides. 

Lumbar Rotation Stretch- Lie on back with legs straight. Bend one knee up to chest and grasp outside of the knee with opposite hand. Twist trunk to one side while shoulders maintain contact with the ground. Hold for 10-15 seconds., then switch to the other side. Repeat 10 reps. 

Figure 4 Glute Stretch- Sitting on a chair, cross opposite ankle over bent knee. Sitting up straight, gently put pressure on the bent knee and lead forward with a straight back. Hold for 30 seconds, repeat 3 times. Repeat on opposite side. 

Hip Flexor Stretch- Take big step into a forward lunge. Back leg is kneeling on ground. Front leg is positioned with knee over ankle. Do not allow knee to push past toes. Push hips forward while raising arms up and over head. Hold for 30 seconds, repeat 3 times. Repeat on opposite side. NOTE: this can also be done on a stool for increase range of motion. 

Hamstring Stretch-Lie flat on the ground or table with legs fully stretched out. Wrap the stretching strap (Black) around the foot of the leg. Pull the leg up towards the chest, and slowly straighten the knee until it feels as though it is stretching. Hold for 30 seconds. Repeat 3 times on both sides. ​

Foam Roll Hamstring- Sit on the ground, place roller under legs just above the knee and balance on hands behind you. Slowly roll from just above the knee up to glutes, scannng for tender areas. Rotate foot in and out to isolate areas of the hamstring. Cross over leg to emphasize pressure on one leg. Complete for 3 minutes on each side. 

Foam Roll Hip Flexor-Lie on stomach on the ground, place roller halfway between belly button and hip. Support upper body on elbows directly under shoulders at 90 degrees. Slowly roll from top of thigh to hip bone, scanning for tender areas. Complete for 3 minutes. 

Foam Roll Piriformis- Sit on the ground, place roller under your left sit bone and place left ankle over the right knee. Tilt to left side, focusing on one glute at a time. Balance with hands behind you and right foot flat on the ground. Slowly roll from top to bottom of glutes, scanning for tender areas. Complete for 3 minutes. Repeat on the other side. 

Foam Roll Low Back-Lie on back on the ground, place roller in the arch of your lower back. Place feet on the ground with knees bent and arms across the chest. Slowly roll along the arch of the back, scanning for tender areas. Rotate to the right or left, supporting yourself with your forearm. Complete for 3 minutes. 

ABC's- Using only the ankle and foot, trace the letters of the alphabet. Perform A to Z. Repeat 3 times.

Ankle Pumps- Using only the ankle and foot, push the foot forward as far as possible. "Pressing on a gas pedal". Complete 50 reps. 

4-Way TheraBand Ankle- Using a TheraBand;
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1. Loop around involved foot and push forward as far as possible and return slowly. Pressing on a gas pedal. Complete 3 sets of 10 reps. ​

2. Loop around involved foot, stabilize with opposite foot, reach out and slowly back, limiting any knee movement. Complete 3 sets of 10 reps. ​

Calf Raise-  Stand on both legs (progress to single leg as you advance), raise the heels by extending the ankles as high as possible. Slowly return. Repeat 3 sets of 10 reps. 

Uneven Surface Balance Drill- Place affected ankle or foot on uneven surface (foam pad or bosu ball). With knee slightly bent, maintain balance for 30 seconds. Repeat 5 sets. 

Bosu Ball Lunge-  Start in a standing position. Lunge forward with the right leg onto the bosu ball. Make firm contact with the bosu ball forming a 90-degree angle. Slowly move back to starting position. Switch legs. Complete 3 sets of 10 reps. (Right and Left is 1 rep). 

Foot on Wall Calf Stretch- Standing with a wall in front of you, place the ball of your foot on the wall. Keeping the knee straight as you can, lean forward to hold the stretch for 30 seconds, then relax. You should feel this stretch in your ankle and underneath your foot. Complete 3 rounds. ​

​Half Kneeling Soleus Stretch- In a kneeling position with one leg up and your foot flat on the ground, lean forward as much as you can. With your knee bent, slightly bring your heel off the ground. Hold this position when you feel a good stretch in the calf musculature. This should feel like a deep stretch in the calf and even into the Achilles’ Tendon. Complete 3 times for 30 seconds. 

Foam Roll Calf- Sit on the ground and place roller under legs just below the knee and balance on hands behind you. Slowly roll from below the back of the knee to the Achilles, scaning for tender areas. Rotate the feet in and out to isolate areas of the calf. Cross over leg to emphazie pressure on one leg. Foam roll for 3-5 minutes. 

4-Way TheraBand Ankle- Using a TheraBand;
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1. Loop around involved foot and push forward as far as possible and return slowly. Pressing on a gas pedal. Complete 3 sets of 10 reps. 

4. Loop around involved foot and bend knee. Stabilize with opposite leg straight and full foot up and slowly lower. Toes to nose. Complete 3 sets of 10 reps. ​

Foot on Wall Calf Stretch- Standing with a wall in front of you, place the ball of your foot on the wall. Keeping the knee straight as you can, lean forward to hold the stretch for 30 seconds, then relax. You should feel this stretch in your ankle and underneath your foot. Complete 3 rounds. ​

​Ankle Dorsiflexion Stretch PNF- Kneel on the ground with the foot you want to stretch in front of you. While keeping your forward foot flat on the ground, lean as far forward as you can without letting your heel come off the ground. Hold that stretch for 15 seconds. Staying in the same position, push down into the ground with the ball of your foot without moving the foot or leg. Hold this position for 10 seconds. Finally, in the same position, try to bring your toes and foot off the ground, without moving the foot or toes. Hold each rep for ten seconds and repeat this process 10-15 times.

Foam Roller- Start on all fours and place the foam roller underneath your shin. Roll up and down on the muscle on the outside of your shin bone. Complete 3-5 minutes. ​