Well went through day 2 of physical therapy today. The first day wasnt too bad but today they put me through ALOT! Started of with some electric stimulations, then forced heel slides till i about screamed for a while lol and some extension work, then heel slides on my own for 5mins then to the bike for some more streching. After that i did some sliding while sitting down with a towel on the floor, and some leg extensions. Finished off with some hamstring, and calf streches, and some leg raises.
They did not give me a specific set of exercises for at home but told me the most impostant one was doing some forced heel slides using a wall or towel to get past what im capable of.