Step up with control

This is an instructional video to correctly demonstrate Step up with control

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your gluteals, quadriceps, hamstrings and hip flexors mostly although other muscles are working to.
  2. It is a good exercise for knee rehabilitation.
  3. Place your right foot onto the step.
  4. Now slowly transfer your weight forwards onto your right leg.
  5. As you do this, lift your whole left foot off the floor without pushing at all with your left leg. Basically all the work is being done by the right leg.
  6. Now slowly straighten your right hip and knee until you are fully straight, pause and then lower the left back to the start position slowly.
  7. You should ideally take a count of 5 secs up and 5 secs down.
  8. Once you have done the desired amount of reps and sets then repeat with the left foot on the step.
  9. Choose a resistance that is high for strengthening and is low for endurance.
  10. Perform 6- 10 repetitions for each side and repeat for 3-5 sets in total for strength.
  11. For endurance you will need to do 15-25 repetitions for each side and repeat for 3-5 sets.
  12. Rests need to be 3 minutes between sets for strength and no more than 30 seconds for endurance.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).