The Step Down Then Back is a modified version of the step up. Incorporating it into a rehab routine can help get your knee back into working order following an injury. Remember, for the exercise to be effective (and not worsen the injury!), it’s vital to do it right and with your physio’s go-ahead. So, without further ado, here are...

ACL injuries are particularly common for those who play sports involving sudden stops and changes, jumping and landing - such as downhill skiing, football, basketball, netball and soccer. An ACL injury requires specific rehabilitation, and healing times can vary drastically depending on the sprain's severity. So, how long should you wait to run after a torn ACL? Find out!   ...

A decrease in balance is common following an ankle sprain and for those with chronic ankle problems. The single-leg stand (or single-leg balance) will improve balance and strength in the joint, helping rehabilitate it after injury.   HOW TO DO THE SINGLE-LEG BALANCE Stand upright with your feet spread hip-width apart.  Slightly bend your knees.  Lift one foot off the ground,...

Lunges are a great workout for the quads and glutes. Clock lunges take it up a notch - they work the inner thighs and challenge your balance. They’re a great pick for leg day (especially if you add some weights) and are a good option for strengthening the knee post-injury or surgery.  HOW TO DO CLOCK LUNGES Stand upright with...

Living with Type 1 Diabetes comes with a lot of complexities. It's a disease that has the potential to negatively impact almost every organ in our body, including the eyes, kidneys, gastrointestinal tract, gums, teeth and heart. It can also increase the potential for blood vessel and nerve damage, leading to poor circulation and vein complications. Compression socks can help...

Strengthen the muscles that move and support the joints of the lower body. Toe Taps help restore (or enhance) agility while also strengthening the muscles that move and support the joints of the lower body. Read on to learn the benefits of toe taps, how to do the exercise, and some variants to try if you’re looking to take it...

Stability squats, Bosu ball squats, or unstable squats are great rehabilitation exercises for the knees and ankles. They’re especially good for improving proprioception and balance following injury.    HOW TO DO UNSTABLE SQUATS This exercise is made more difficult by being performed on an unstable surface. Stand on a balance pad, stability ball, or other item to provide an unstable...

Strengthen the muscles responsible for moving and supporting the ankles, knees, legs and hips. Read on to learn how to do the step-up lunge and its benefits for fitness and recovery.     How to do step-up lunges Stand in front of a curb, aerobic step, or another elevated surface.  Leave enough space between your feet and the step so you’ll...