Angie, below is a condensed form of your home exercise program. See below for videos. I’m so proud of you and how far you have come over the last six weeks.

  1. Clam Shells with Band - Remember you are laying on your side with your chest angled towards the bed. Try to twist, but rather pre-position your body in that position. The only thing that should be moving is your hip as you open it up. Find the best position that activates your gluteus medius muscle a few times, and i think you’ll be able to perform this terrific exercise without disrupting your wafer. If not, there are others.

    1. Try to do 3-5 sets of 20-30 seconds

  2. Posteiror tibialis exercise - to help strengthen and support your ankle and arch to help prevent pes planus (i.e., flat feet)

  3. Straight Leg Raise with Strap - for sciatic-type pain.

  4. Walk - to tolerance

  5. Neuromuscular Electrical Stimulation (NMES) - see below for pad placement. Use the #2 setting on the device and perform for 30 min 4x/day for a total of 2 hours. Remember to actively bring your ankle up and in as the device fires.


Pad placements for NMES

tibialis anteiror nmes.jpg