Prepare To Perform
Boot Status: CAMBOOT flat sole
Weight Bearing: Full
No Plyometrics
No Regular Footwear Yet
Primary Aim:
Establish independent gait in the boot and progress strength and proprioception under full weight-bearing conditions.
Frequency:
3 structured sessions/week
Daily independent walking practice
1 sessions per week
Must use App app to view and log training
Program Training
Hydrotherapy Walking (Chest or Waist Depth)
A
✳️ Purpose Increase walking volume without reinforcing asymmetrical boot mechanics while benefiting from hydrostatic pressure for swelling control. ✳️ Dosage 10–20 minutes continuous walking Chest-to-waist depth ✳️ Cues Even stride length Controlled push-through No abrupt propulsion Upright posture ✳️ Why Water? Reduces ground reaction forces Allows more natural ankle motion (within tolerance) Provides circumferential compression → lymphatic support Enables higher volume without cumulative joint stress
B
Hydrotherapy Heel Raise
3 x 10
Stationary Cycling IN BOOT
C
✳️ Purpose Improve circulation and ankle motion without impact. ✳️ Dosage 10–15 minutes Low–moderate resistance ✳️ No sprint intervals.
D
Standing Slow Heel Raise - Double Leg
4 x 10
E
Seated Heel Raise (Externally Loaded)
4 x 10
Functional Independent Gait
F
✳️ Purpose Safe full weight bearing during daily activity. ✳️ Prescription No additional “walking sets” required beyond daily life. ✳️ Focus Smooth transitions between steps, in other words "do your best to stop limping, make the steps even" Avoid rushing Limit unnecessary extra walking volume
G
Wall sit with adductor squeeze (boot on)
4 x 30
H
OTIS (with boot on)
3 x 10
