Physiotherapy Exercise Library
Trusted Physiotherapy Exercises Designed by Professionals
Foot Planter & Dorsiflexion
Description:
Sit on a chair or lie comfortably with your legs extended and relaxed. Slowly move your foot upward toward your shin (dorsiflexion), then gently point your toes downward away from the body (plantar flexion). Perform the movement in a slow and controlled manner, holding each position for about 2–3 seconds.
Benefits:
Improves ankle joint mobility and flexibility. Strengthens the muscles around the ankle joint. Enhances blood circulation in the lower limb. Helps improve balance and walking ability. Reduces ankle stiffness after prolonged sitting or immobilization.
Uses in Medical Conditions:
Ankle stiffness or limited ankle mobility Post ankle sprain rehabilitation Foot drop rehabilitation programs Post-operative ankle or lower limb recovery Neurological conditions affecting ankle movement
Targeted Muscles:
Tibialis Anterior , Gastrocnemius , Soleus , Extensor Digitorum Longus , Flexor Digitorum Longus
Heel Supported Knee Press
Description:
Heel Supported Knee Press is a simple isometric quadriceps strengthening exercise. In this exercise, the patient lies on their back with a small towel or pillow placed under the heel, then presses the knee downward toward the surface by tightening the thigh muscles without moving the leg.
Benefits:
Improves quadriceps muscle strength Enhances knee joint stability Helps in early-stage rehabilitation after injury or surgery Reduces knee stiffness Promotes better muscle activation and control
Uses in Medical Conditions:
Post knee surgery rehab (like ACL reconstruction) Osteoarthritis (knee OA) Patellofemoral Pain Syndrome Quadriceps weakness Knee ligament injury
Targeted Muscles:
Quadriceps femoris (main muscle group) : Rectus femoris , Vastus medialis , Vastus lateralis, Vastus intermedius
Toe Standing Exercise
Description:
Toe standing exercise, also known as a heel raise, is a simple strengthening movement where you slowly lift your heels off the ground to stand on your toes, hold briefly, and then lower your heels back down in a controlled manner. It improves calf strength, ankle stability, and balance.
Benefits:
Strengthens calf muscles Improves ankle stability Enhances balance and coordination Supports better walking and running performance Helps improve lower limb circulation
Uses in Medical Conditions:
Plantar fasciitis Achilles tendinitis (mild/chronic stage) Ankle sprain rehabilitation Flat feet (pes planus) Post knee surgery rehab
Targeted Muscles:
Gastrocnemius , Soleus , Tibialis posterior , Peroneal muscles (for ankle stability) , Intrinsic foot muscles