Exercise Pool

Stand on both feet, rise onto toes and hold.

Sit with leg extended, towel around foot, gently pull toes toward you. Hold comfortably

Sit or lie down, flex and point foot slowly. Focus on pain-free range

Sit with leg extended, loop towel around foot, gently pull toward body

Light massage of calf muscles, avoid direct pressure on tendon

Stand on step, rise on both feet, lift good foot, slowly lower affected heel below step level. 3x12-15, twice daily if tolerated

Stand on affected leg, rise onto toes, hold 2 seconds, lower slowly

Stand arm's length from wall, step back with affected leg, lean forward keeping heel down

Stand on both feet, rise onto toes, hold briefly, lower slowly

Use resistance band to assist with calf stretching and dorsiflexion

Wall stretch with knee bent to target deeper calf muscle

Hold weights or wear backpack, perform calf raises with added load

Small hops on both feet, focus on soft landing. Progress to single leg when pain-free

Small hops on affected leg, focus on soft landing and control

Rise onto toes and hold for extended time to build endurance

Regular calf stretching to maintain flexibility gains achieved during recovery

Walking calf stretches and ankle circles for pre-activity warmup

Lie on back, knees bent, squeeze ball between knees. Hold 10-20 seconds per Holmich protocol

Sit with soles of feet together, gently press knees toward floor

Lie on back, squeeze pillow between knees, hold for 5 seconds

Lie on back, gently tilt pelvis, engage core muscles

Gentle hip circles in standing or lying position for mobility

Lie on side, lift bottom leg up against gravity, focus on inner thigh

Stand, pull affected leg across body against resistance band

Wide stance squats to engage adductors and build functional strength

Lunge position, stretch front of hip to complement adductor work

Seated with soles together, gentle pressure on knees for adductor stretch

Side plank with top leg on bench, lift bottom leg. Advanced adductor exercise per Holmich. Progress to 3x8-12

Step to side, lower into lunge, push back to center. Focus on adductor coordination

Balance on one leg, hinge at hip, touch ground with opposite hand

Quick feet movements in ladder pattern for coordination and speed

Advanced groin stretch for late phase flexibility maintenance

Walking lunges and leg swings for pre-activity preparation

Lie on side, lift top leg straight up, hold 2 seconds, lower slowly. Hip-focused approach

Lie on side, knees bent, lift top knee while keeping feet together

Lie on back, lift hips up, squeeze glutes at top, lower slowly

Cross affected leg behind, lean away from affected side. Hold gently

Light pressure foam rolling of ITB and surrounding muscles

Stand on good leg, lift affected leg to side against resistance. Progress from side-lying

Lie on back, lift hips with one leg extended, hold 3 seconds

Lunge position, stretch front of hip. Important for ITB mobility

Back against wall, slide down to squat position, hold to build quad strength

Hip flexor and ITB stretch in pigeon pose position

Stand on step, slowly lower opposite leg, control with hip muscles

Stand on affected leg, squat down controlling knee alignment

Walk sideways with resistance band around ankles, maintain hip stability

Side-to-side jumping movements to build lateral stability

Regular ITB stretching to maintain flexibility and prevent re-injury

Leg swings and dynamic stretches for pre-activity preparation

Sit with leg extended, tighten thigh muscle maximally, hold 10 seconds. Foundation exercise for PFPS

Lie on back, lift straight leg 6 inches, hold 5 seconds, lower slowly

Lie on back, lift hips up by squeezing glutes, hold 3 seconds

Lie on back, pull knee to chest, then straighten leg gently

Stand arm's length from wall, step back with affected leg, lean forward

Back against wall, slide down to comfortable squat position, hold. Progress duration as tolerated

Lie on side, knees bent, lift top knee while keeping feet together. Critical for hip abductor strength in PFPS

Lie on side, lift top leg straight up, focus on hip abductor strength

Step up onto 6-8 inch step, focus on controlled movement and knee alignment

Kneel with affected leg back, push hips forward to stretch front of hip

Stand, pull heel toward buttocks, keep knees together

Stand on affected leg, squat down 45 degrees, focus on knee alignment and control

Stand on step, slowly lower opposite leg, control with hip and quad muscles

High knees, butt kicks, and leg swings to prepare for return to running

Squat down and jump up, land softly with good knee alignment. Progress gradually

Side-to-side jumping movements to improve dynamic knee stability

Regular quad, hamstring, and hip flexor stretching for flexibility maintenance

Sit with leg extended, flex foot upward and hold. Focus on tibialis anterior activation

Sit or stand, lift toes up while keeping heels down, tap toes gently

Stand arm's length from wall, step back with affected leg, lean forward keeping heel down

Sit or lie down, flex and point foot slowly through full range of motion

Gentle massage of shin area with ice cup for pain and inflammation control

Sit with resistance band around foot, pull toes toward shin against resistance. Key exercise for tibialis anterior strength

Walk on heels with toes lifted up, 20-30 steps forward and back

Stand on affected leg, maintain balance for 30 seconds, progress to eyes closed

Stand on both feet, rise onto toes, hold briefly, lower slowly

Wall stretch with knee bent to target deeper calf muscle

Sit with weight on foot, perform dorsiflexion against resistance. Progress tibialis anterior strength for running

Small side-to-side hops on both feet, focus on soft landing and shock absorption

Small hops on affected leg, focus on soft landing and tibialis anterior control

Small hops forward and backward, progress to single leg when comfortable

Regular calf stretching to maintain flexibility and prevent recurrence

Ankle circles, toe walks, and gentle movement preparation for running