ok all look ok but I wouldnt know how many are specifically relevant to you without assessing you so you must understand the exercises you have written here are generic and therefore some could be a waste of time and others could be inappropriate for the way you are stacked up.
Almost everyone has tight calf muscles so this is always advisable but even more so for someone who has suffered an injury relating closely to calf muscles - like yours - hold this stretch for 90 seconds and if you can do 4 times daily.
Quad and ham stretches would be usual for anyone whether exercising or injured or not.
Step up is good to strengthen normal functionality and making sure your knee is lined up with 2nd/3rd toes - as per the norm
upper thigh strength - this sounds like a leg extension from straight relaxed to straighter and locked out with the towel to support the back of the knee - needed to support the knee stability.
I would consider your outer thigh to need working more than inner - if your knee has collapse inwards (medially) then it is more likely the hip abductors that could be dysfunctional - again this is just guessing mate
Lying hamstring stretch - as previous stretch but lying is probably safer while in pain as weight is taken off the sore leg.
Lying straight leg lift for glutes/hip - I am guessing this is lying face down (prone) - if so be careful not to hyper extend the spine while performing this one. you could also try a bridge type movement where you lie on your back (supine) knees bent and hip width then lift your hips upwards until knees, hips and shoulders are lined up. ensure knees are lined up through mid shin all the way and you could add a resistance tube around knees for added abductor work. do several reps, sets.
Side lying leg raises to work the abductors is good for lateral stability.
and some inner thigh work for balance maybe
I assume figure of eight is to walk in the shape of an 8?
Add in some balance work and I dont mean stand on a bosu, I mean literally stand on one leg and shut your eyes OR stand on one leg and watch a ball as you pass it over head and back.
Balance work should always start on a stable ground surface NOT an unstable one. If anyone advises you to stand on a wobble board or bosu please DONT! Get stable on a stable surface first as trying to condition balance on an unstable surface while unstable can be far too soon for your healing body.
hope this is helpful mate
post edited by Rachfit - 2012/01/06 16:38:06