a. One leg balance
          1. Stand on your healthy leg. Keep your eyes open. Attempt to keep your balance for 1 minute.Repeat 3 times.
          2. Now stand on your painfull leg. Keep your eyes open. Attempt to keep your balance for 1 minute. Repeat 3 times.
          3. Repeat steps 1-2 with your eyes closed.
b. Exercise Mat/Half balls
          1. Stand with both legs evenly spaced on the exercise mat. Keep your eyes open. Attempt to keep your balance for 1 minute. Repeat 3                    times.
          2. Stand with your healthy leg on the exercise mat. Keep your eyes open. Attempt to keep your balance for 1 minute. Repeat 3 times.
          3. Now stand with your painfull leg on the exercise mat Keep your eyes open. Attempt to keep your balance for 1 minute. Repeat 3                           times.
          4. Repeat steps 1-3 with your eyes closed 3 times.
          5. Then repeat steps 1-3 while trying to throw/catch a ball.
c. Balance Board
          1. Repeat/progress the same as with b) exercise mats.
d. Trampoline
          1. Repeat/progress the same as with b) exercise mats and c) balance boards.
e. Rhythmic stabilisation
          1. While standing on the balance board or mats.
          2. Loop the theraband around your waist.
          3. Try to keep your position while your therapist/partner tries to pull you sideways, backwards or forwards by pulling gently on the                          theraband.

a. Floor
          1. Stand with your knees slightly bent.
          2. Push up on your toes.
          3. Slowly lower your heels.
          4. Once this is comfortable try with one leg.
b. Step
          1. Stand with your knees slightly bent.
          2. Push up on your toes.
          3. Slowly lower your heels up to 90°.
          4. Once this is comfortable try with one leg.

a. Forward
          1. Stand steady on both legs. Find your balance.
          2. Jump slightly forward.
          3. Make sure to land with your knees slightly bent.
b. Backwards
          1. Stand steady on both legs. Find your balance.
          2. Jump slightly backwards.
          3. Make sure to land with your knees slightly bent.
c. Sideways
          1. Stand steady on both legs. Find your balance.
          2. Jump slightly sideways.
          3. Make sure to land with your knees slightly bent.

a. When you are able to comfortably hop on both legs, repeat steps as above first on your healthy leg and then on the painful leg.
b. Start this exercise in a pool and then progress onto dry land.
c. Always remember that this exercise should be pain free and not cause any pain.