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SKIING – ANKLE JOINT MOBILISATION (EARLY STAGE)

The single leg lunge is designed to help athletes increase their strength, stretch and stability movements around the hip. It definitely is an advanced strength and stability late stage rehabilitation that requires and produces:

  • good balance
  • general stability
  • quad strength
  • strong knees

Level: Advanced

Equipment: Gymball

Image

Exercise

  • Standing with the ball behind you, roll it back and ‘catch it’ with the top of your foot.
  • The ball should be under your shoelaces and be far enough back that your raised knee is behind you and the front of your hip is on slight stretch.
  • Keep your body upright.
  • The supporting leg is initially straight and then is slowly bent at then knee (the weight should be taken through your heel not your toes).
  • Check your hips are level, and your pelvis and chest are facing forward.
  • (Do not let your body rotate to one side).
  • Bend your front knee further downwards into a slight squat (keeping the weight in that heel).
  • Lean your raised foot slightly into the ball and roll it back.
  • Push through your heel to stand back up, but avoid locking the knee straight.

(During this exercise you keep your back straight)

Reps Sets Time (seconds)
15 (each leg) 2

Advancement of Exercise

Reps Sets Time (seconds)
15 (each leg) 2 Hold 5 seconds – each rep

Note:// Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do not over do the exercises. If you do feel pain or are worried that you are not doing the exercise properly or need direct help them please call 01522 511834 to make an appointment and see to one of our highly trained practitioners.

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