Ooops

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Turns out that exercise 7(c) and (d) are supposed to be combined into one haha. I did them separately for two weeks before realising the error at my second appointment with the therapist thereafter

Also, I couldn't do them with heels elevated because of lack of suitable prop. I used a folded blanket but I was so busy trying to stabilise myself that I couldn't do the exercises properly. Highly likely this resulted in increased pain when I did the step-up exercise 7(e). When I reverted to level ground i.e. without elevating the heels, the pain subsided a lot.

At the next appointment, one additional stretch was introduced as part of the exercises leading to the step-up exercise: stretch right 4 small toes against wall for 10s. Then press those toes against the wall for 5s. 10x. Miraculously, this then helps to get rid of whatever lingering light pain that occured during the step-up exercise.

One more stretch was added and an exercise was modified a week later. The whole routine is as follows:

1. Stretches
2. Lie on mat. Heels on gym ball, legs bent 60 degree. Lift butt to maximum. Straighten right leg, then heel back on ball. Do the same for left leg. 10x3
3. Lie on mat. Heels on gym ball, legs straighten. Lift butt up while rolling ball closer. Lower down while rolling ball away. 10x3
4. Sit on chair. Slowly stand using only the right leg. Slowly sit back down. 10x1
5. Stand on mat. Ankle weight on right leg. Bend right leg, heel towards butt. At furthest point push a little harder and then lower back down. 10x3
6. (a) Stretch right 4 small toes against wall for 10s. Then press those toes against the wall for 5s. 10x. Repeat with only the last two small toes. (b) Elastic band above knees. Stand on chair, right leg hanging over the edge. Drop right leg a little. Push left hip sideway to right. 10 reps. Repeat with left leg. (c) Elastic band above knees. Butt back. Bend right leg back. Lift right leg sideway such that butt is working. Make sure hips face forward. Pulse 10x. Repeat with left leg. (d) Lean against wall. Lower thighs restrained with elastic band. Straighten legs as far away as possible. Weights on feet. Flex feet as much as possible, curl toes, pulse outward and slightly upward 5x. 10 reps (e) Wear shoes. Step right leg on chair. Step left leg up to be next to right leg. Reverse. 10 reps. Switch leg. Repeat this sequence (a)-(e) 2 more times i.e. total 3 sets. If possible, increase to 4 sets.
9. Wear shoes. Make sure knees point towards second toes throughout exercise. Lower butt back. Tap left foot in front and then back x10. Repeat with other leg. 3 sets
10. Stretches

Once a day massage side-top of right quads

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