In the video below you will see one of Principle Four Osteopathy clients performing a few different exercises. The first two exercises are focused on developing some strength at the hip and the last two on calf mobility. Now to add some context around why these were prescribed. This client had reported some anterior knee pain. Our assessment revealed some tightness/restriction in the foot/calf complex and and some control/strength challenges in the hip compared to the opposing side. As a result we wanted to address these to assist the knee.

Video 1 – Single leg with band resisted reach. This exercise is largely focused on the grounded leg and is performed by having the individual weight shift onto their grounded leg, keeping the pelvis relatevely neutral and then reaching back and behind with the non grounded leg. The aim to maintain good pelvic control and to bias loading to the lateral hip structures.

Video 2 – Single leg hip hike. This exercise involves standing on a mat and having the individual slowly lower their non grounded floor below the mat surface level and lift it up again to focus the work on the lateral hip structures of the grounded leg. Again the aim is to maintain good pelvic control.

Video 3 & 4 are a dynamic calf mobility exercise. Here we have our client find a gentle static stretch in the calf (pre movement) and then drive the pelvis back and forth (sagittal plane), side to side (frontal plane) and then lift the leg and rotate (transverse plane). We also advanced this exercise for this client by later placing a partial rolled towel under one side of the foot and then the other separately to pre position the foot into more of pronated or supinated position.

A big thanks to Andrew Wallis (physio) for the hip exercises and to the Gray Institute for the calf mobility strategies.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is located at Pleasance House, Level 4b, 178 Collins St, Melbourne 3000. Appointments can be made by calling 0396709290 or booking directly below.