Physiotherapy: It's not as difficult as you think

Tennis Elbow

Wrist Extensors Stretching


Extend one arm out in front with the elbow straight.
Use the other hand to grasp it at the side of the thumb and bend the wrist downward.
Turn wrist towards the small finger to increase the stretch.

Carpal Tunnel 

Median Nerve Glide at Wrist

Begin with your elbow at your side  your hand in a soft fist  and your forearm neutral so your thumb is up.
Open your index-small fingers straight.
Extend your wrist back.
Spread and straighten your thumb.
Keep your wrist and hand in this position  and rotate your palm up.
Then use your other hand to gently stretch your thumb back straight.
Hold a few seconds  then release and relax.
Stop at any point that you feel a tingle or stretch.

Patello-Femoral Syndrome

Strengthening Straight Leg Raise

Lie on your back with your uninvolved knee bent.
Tie a weight around the ankle of the affected leg.
Raise your leg to 45 degrees, keeping it straight.
Slowly lower your leg to the starting position and repeat.

Plantar Fasciitis

Passive Toes Extension

Kneel and bend the toes up so that the bottom surface is resting on the floor.
Lean back to sit on your heels until you feel a stretch on the ball of the foot.
Maintain the position.

Knee Instability

Proprioception Alphabet


Stand on one leg (injured leg) with your knee straight. 
Have the opposite leg move forwards and draws the letters of the alphabet in the air, trying to keep your balance on the stance leg. 
Increase the difficulty by slightly bending the stance leg.

Lumbar Instability

Assisted Single-Leg Glute Bridge

Lie on your back with one knee bent.
Activate your abdominals and your buttocks to push down on your foot and lift your pelvis up, keeping the opposite foot in contact with the floor.
Hold your body on a straight line.
Lower your pelvis and repeat.