Leg Lift Routine
This guide is designed for anyone who struggles with lifting their legs when walking.
1. Section A is tailored for those who struggle to lift their lower leg.
2. Section B is for anyone with foot drop or those that need help flexing and extending their ankle when they walk.
3. Section C is for anyone who wants to work on Inverting/Everting the foot
4. Section D is to be used after your exercise to help the muscles recover
You can follow one specific section or use multiple sections depending on your needs.
SECTION A.) Difficulty Raising Lower Leg
Placement: Quadriceps
Setting Used (For Weakness): Rehab -> Strength Training -> Training
Setting Used (For Mind-Muscle Connection): Performance -> Legs -> Quad
Exercise: Walk with an exaggerated knee flexion and extension to help train the muscles.
Duration: Try to do up to 25 steps with each foot (50 Steps Total).
SECTION B.) Foot Drop / Flexing & Extending the Ankle
Placement: Tibialis Anterior / Calves
Setting Used (For Weakness): Rehab -> Strength Training -> Training
Setting Used (For Tightness/Stiffness): Rehab -> Motor Function -> Pick Your Specific Ailment
Exercise: Touch the ground with the bottom of your heels to your toes. If you struggle to lift your toes up without raising your heel, you can lie on your side to eliminate the resistance of gravity.
Duration: 30 reps for a total of 3 sets.
SECTION C.) Inversion & Eversion
Placement: Place a device on tibialis anterior & on the peroneus muscles
Setting Used (For Weakness): Rehab -> Strength Training -> Training
Setting Used (For Tightness/Stiffness): Rehab -> Motor Function -> Pick Your Specific Ailment
Exercise: Slowly invert and evert the foot. Do up to 30 reps each side for 3 Sets
Section D.) Cooldown / Recovery
Setting Used (For Tightness/Stiffness): Rehab -> Motor Function -> General -> Constant
Setting Used (For Circulation): Rehab -> Sensory Feedback & Tissue Health -> Indirect
Placement: Use the same placement as you did for your exercises
Duration: Use these settings for 5-10 minutes
