Dominic S. Carreira, M.D. 300 SE 17 th St First Floor, Fort Lauderdale, FL (954)

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Dominic S. Carreira, M.D. 300 SE 17 th St First Floor, Fort Lauderdale, FL 33316 (954) 764-2192"

Transcription

1 300 SE 17 th St First Floor, Fort Lauderdale, FL Phase I: Initial Hip Exercises A. Ankle Pumps - 20 repetitions, 2 times/day POST OPERATIVE HIP PROTOCOL B. Isometrics - 20 repetitions, 2 times/day 1. Gluteal sets - Tighten buttock muscles - hold 5 seconds. 2. Quad Sets - Tighten thigh muscles - hold 5 seconds. 3. Transverse abdominal Isometrics - Draw belly button in towards spine without moving pelvis or spine - hold while taking 5 breaths. This exercise is to be completed along with core stabilization exercises. 4. Hip adduction and abduction - No resistance should be added until week 5 or 6. C. Passive ROM (performed by therapist and caretaker) - 2 times/day for 6 weeks 1. Circumduction: A. In Flexion: Lying on your back and with hip in 70 flexion, move knee in a circular motion (pendulum rotation). Knee not rotating beyond the shoulder. 3 sets for 5 minutes. B. In Neutral: Lying on your back with hip und knees straight, move the leg in a circular motion (bring hip into abduction and slight flexion). May be uncomfortable for first few days. 30 reps in each direction. 2. Passive Supine Hip Roll (IR): Lying on your back with legs straight, have partner rotate thigh inward. 20 repetitions. 3. Flexion: Lying on your back have partner bend knee toward chest (90 limit for 10 days). Increase range as tolerated after 10 days. 20 repetitions. 4. Abduction: Lying on back with leg straight, have partner bring leg away from your midline (35 limit for 3 weeks). Increase range as tolerated after 3 weeks. 20 repetitions. 5. Prone Internal Rotation: Lying on stomach with knee bent to 90, have partner bring ankle away from your body. No external rotation in prone for 3 weeks. 20 repetitions. Start 6 and 7 at Week 4: 6. Extension: Lying on your stomach have partner grasp knee and lift leg up from the table 20 repetitions. 7. FABER for ER: Lying on back bring involved leg into figure four position with ankle resting on top of opposite knee. Gently lower bent knee towards the table. You may need to start with ankle resting on shin or inside of leg. It is normal to feel lateral hip discomfort. Do not push on knee. D. Passive Stretching - 5 repetitions, hold 20 seconds, 2 times/day 1. Piriformis Stretch: Lying on uninvolved side, bottom leg straight/pelvis stacked) bend involved hip to flexion, hook your top foot behind uninvolved knee. Stabilizing pelvis, lower the involved knee towards table. Stretch should be felt in buttock. Avoid pinch in groin.

2 2. Quadriceps Stretch: Lying on stomach, have partner bring ankle toward buttock, feeling a stretch in front of thigh. 3. Kneeling hip flexor stretch (Start Week 4) In a half kneeling position with the involved knee on the floor tighten stomach muscles. Shift weight forward while keeping trunk upright, feeling stretch in front of hip/thigh. (PT can start using Thomas stretch in therapy) 4. General Hip, Knee, Calf Stretching (Start 3rd 4th week): Stretching in all directions is acceptable from this point forward 5. Heel Slide to a March; perform heel slide then lift your heel off table so hip is bent to 90 keeping core stable, return leg to starting position. Alternate legs. (PT can advance to even more difficult exercises as long as you avoid hip flexor pain including alternating heel lifts and toe touch: both heels up tapping one heel down at a time) 6. At this point, progression dependent on patient / therapist discretion. Examples include dead bug exercises; planks; etc. E. Gluteal Progression - 3 sets, 10 repetitions, once a day 1. Glute Medius Firing: Attempt to initiate glute medius with assisted side lifts in muscle test position. Work on eccentrics (negatives) until patient can perform lift without pelvic compensation. 2. Side leg raises (glute medius focus): Start only when can properly perform without compensating. Focus on form. Lying on uninvolved side, raise top leg up and slightly back without moving your trunk (side leg raise) 3. Stomach leg raises (Glute Maximus focus): Lying on your stomach flex knee 90 degrees or further. Lift your knee off the table keeping the knee flexed. Raise your leg up 6 8 inches. 4. Rose Wall Slides (week 4): Lying on uninvolved side with shoulders, hips, and heels flush up against a wall. Slowly slide top involved heel along wall maintaining firm abdominal muscles. 5. Prone heel squeeze (week 5): Lie on your stomach. Slightly separate, then bend your knees about 45 degrees, place your heels together (froggie style). Draw abdominals in and squeeze heel together for 5 seconds. Increase difficulty by lifting your thighs off the mat with heel squeeze maintaining a stable pelvis. Do not arch your back. F. Water Progression minutes, 3 times/week. Start Week 4 1. Water Walking Walk forward, backward and lateral in chest deep water. Emphasize full weight shift to involved side. 2. Water Jogging In deep water using an aqua jogger, jog in place. Start Week 5 3. Swimming started at 5 wks. We prefer frog kick as in the breast stroke. G. Quadruped Racking - 3 sets, 20 repetitions, Once a day On your hands and knees, shift your body weight forward on your arms then back onto your legs. You may also shift side to side and in diagonal directions. H. Standing Hip IR - 3 sets, 20 repetitions, Once a day Place knee of involved leg on a stool. Rotate hip without moving trunk, so that the stool turns (moving foot outward from your body). Progress to using a resisted band when tolerated. 2

3 I. Active Prone IR/ER - 20 repetitions, Once a day Lying on your stomach with knee bent to 90, allow foot to drop out so that the hip is in full IR. Actively rotate hip back to neutral only. Partner gradually adds resistance to this motion in both direction. May go beyond neutral after 3 weeks. J. Lower Abdominal/Short Lever Hip Flexor Progression - 20 repetitions, Once a day For each stage, progress when no pulling is felt in hip flexor 1. Heel Slides with Strap: Lying on your back place strap around foot and use arms to pull heel towards your buttocks keeping heels on mat and core stable. 2. Heel Slides without strap: Gradually reduce the use of your arms and strap and increase the use of hip muscles to slide heel until you do not need the strap (monitor for hip flexor pain). K. Bridging Series - 3 sets, 20 repetitions, 1-2 times/day 1. Double leg bridge: Lying on your back place rubber tubing around knees with hip and knees bent. Raise buttocks while keeping core stable slowly lower. 0 Progress to single leg bridging 2. Bridge on Swiss Ball: Lying on your back place feet up on swiss ball. Keep knees straight and core stable as you raise your buttocks, hold 5 seconds then lower. 0 Progress to laying with shoulders on ball and feet on floor then lowering and raising your buttocks. 0 Add arm rotations in this position or perform with single leg bridge L. Leg press (limited weight) - 3 sets, 30 repetitions, Once a day Using light weight (20-30 lbs), perform leg press. Increase weight in Phase II. M. Gait Progression: "Crutch weaning" - USE TWO CRUTCHES as you increase weight bearing. 1. Weight shifting exercises: Focus on avoiding Trendelenburg/compensated Trendelenburg 2. Increase weight-bearing tolerance. 3. Gradually add 25% weight on surgical leg every 1-3 days until 100%, continuing to use both crutches during this period, Return to crutches avoiding early fatigue. Avoid limping and focus on correct walking, weight shift, and mechanics. Make sure patient is getting full hip extension. Phase II: Intermediate Exercises Close Chain, Single Plane For specific questions about running, dance, skating and golf, please review Phase III progressions for potential start times. A. Balance Progression - 3 sets, hold 30 seconds, Once a day 1. Single Leg Stance 2. Dyna disc: Start with poles for support. Progress by touching the opposite foot to the 9, 10.5, 12, 1.5 and 3 o'clock positions. Add Dynamic Balance activities as tolerated. B. Stationary biking with resistance minutes Increase resistance slowly while maintaining RPM. Reduce time on bike when initiating resistance. For Cyclists: Due to the correct pedaling motion and the great amount of hip flexor use: 1st three weeks: use flats on trainer 3

4 3rd to 4th weeks: clip-less with no resistance. C. Double 1/3 knee bends - 3 sets, 20 repetitions, Once a day Start standing with feet shoulder width apart, bend at the knees to 60. Do not allow knees to go past toes. Progress by using a sport cord for resistance. D. Advanced Core Progression - 3 sets, 20 repetitions, Once a day 1. Planks: Lie on either side with your knees bent resting on your elbow. Lift your hips up to a straight line, and then slowly lower. Progress by performing with legs straight. Progress to performing on back and stomach positions 2. Pilates: With an instructor: Footwork series, Skater series, hip extensions E. Manual mobilization: (Therapist as needed). Address posterior or medial capsule tightness. Refer to photos for the preferred mobilizations. F. Side Stepping - 3 sets, 20 repetitions, Once a day Place rubber tubing around ankles. Bend at the knee and sidestep in each direction while maintaining the bent knee position and chest upright. G. Elliptical trainer/stair climber minutes, 3 times/week Begin with minimal resistance and progress in intensity over time as tolerated. TREADMILL USE IS PROHIBITED H. Single 1/3 Knee Bends - 3 sets, 20 repetitions, Once a day Same starting position as double knee bends but with only surgical leg. Bend knee to 60 flexion while maintaining a level pelvis and not letting the knee fall in (corkscrew). Progress by adding cord for resistance (sport test exercise) Other single-leg closed kinetic chain exercises: 1. Lateral Step Downs 2. Balance Squats: With one leg behind you on a chair, squat with your opposite leg to 70 degrees. Perform with opposite leg on chair. 3. Lunges 4. Reverse Lunges Following hip surgery by Dominic Carreira, the patient can NEVER use the treadmill. Concern is with the secondary force of the moving tread being dissipated through the hip! Phase III: Advanced exercises multi directional & plyometric A. Plyometrics: water to dry land progression - 10 sets, 1-2 minutes, 3-5 times/week Begin with water: in chest deep water, perform forward bounding. Focus on absorption when landing, Progress to dry land plyos. B. Side to side lateral agility with cord - 3 sets, 50 reps, 3 times/week Attach the sport cord from the side with the surgical leg facing the cord. Step sideways to create tension on the cord. From a single knee bend position on the surgical side, explode off laterally, touching momentarily with the opposite leg before the tension pulls you back. Emphasize the absorption back onto the surgical leg. C. Forward/ Backward running with cord - 3 sets, 1-2 minute intervals, 1 time/day Shift from one leg to the other while running in place without exaggerating the absorption and push off motion. Face the cord for backwards running. 4

5 D. Running/ Skating/Golf progression. NEVER USE TREADMILL RUNNING: Expect to have mild limping/discomfort/awkwardness this should go away gradually. Common sense dictates that if limp worsens or there is pain, running should stop. Progress to the next phase each week. No Treadmill Use Walk/Run Ratio Sets/Total Time Frequency R 1 4 minutes/ 1 minute 4 sets 20 min 4-5 times/week R 2 3 minutes/ 2 minutes 4 sets 20 min 4-5 times/week R 3 2 minutes/3 minutes 4 sets 20 min 4-5 times/week R 4 1 minute/ 4 minutes 4 sets 20 min 4-5 times/week R 5 15 minute Jog 2 sets 10 min 4-5 times/week From 10 min jogging, increase as tolerated. SKATING: Goalie: hold back pads an extra week. Progress to the next phase each week S1 S2 SKATING PROGRESSION Time Frequency Skate no pads forward and back with crossover Skate Use of Pads with change of direction, stop/start min 4-5 times/week min 4-5 times/week S3 Sport-Specific Drills 2-4 times/week S4 S5 Sports Test (to be cleared) Full Contact Practice with Team Week 10 + of protocol After passing sports test GOLF: Begin after 3 weeks of walking. Don't carry bag and do not pull cart. GOLF PROGRESSION Volume Frequency G1 Put, chip, ½ swing only 1 bucket For 1-2 weeks G2 8-9 Irons, ¾ swing only 1 bucket For 2 weeks G3 All Irons, Use cart, full swing 9 holes For 2 weeks G4 Full play, walking 18 holes 18 holes E. Initial agility drills - Straight Plane Agility, Chop Downs/Back Pedaling jog forward, stutter step to a stop, absorb and push off smoothly into a back pedal. Side Shuffles Start with feet shoulder width apart, maintain an athletic stance and shuffle to the right, then back to the left. 5

6 Phase IV: High Level Activities Functional Sport Test Passing the Sport Test = you are cleared A. Multi Plane Agility 1. Z Cuts 2. W Cuts 3. Cariocas 4. Ghiardelli's Start by crossing the right leg over iliac crest, swing the left leg out from behind the right absorbing and touching the ground with your left hand in one fluid motion. Repeat to the right side. B. Sport Specific Training 6

Exercises for the Hip

Exercises for the Hip Exercises for the Hip Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited

More information

Hip Arthroscopy Labral Repair Rehabilitation Protocol

Hip Arthroscopy Labral Repair Rehabilitation Protocol Hip Arthroscopy Labral Repair Rehabilitation Protocol PHASE 1: INITIAL Diminish pain and inflammation Protect integrity of repaired tissue Prevent muscular inhibition Restore ROM within the restrictions

More information

Post Operative Hip Arthroscopy Rehabilitation Protocol Dr. David Hergan Labral Repair with or without FAI Component

Post Operative Hip Arthroscopy Rehabilitation Protocol Dr. David Hergan Labral Repair with or without FAI Component Post Operative Hip Arthroscopy Rehabilitation Protocol Dr. David Hergan Labral Repair with or without FAI Component Initial Joint Protection Guidelines- (P.O. Day 1-4 wks): Joint Protection Patient education

More information

Post Surgery Rehabilitation Program for Knee Arthroscopy

Post Surgery Rehabilitation Program for Knee Arthroscopy Post Surgery Rehabilitation Program for Knee Arthroscopy This protocol is designed to assist you with your rehabilitation after surgery and should be followed under the direction of a physiotherapist May

More information

Physical Therapy after Hip Arthroscopy Therapy Phases 1 and 2

Physical Therapy after Hip Arthroscopy Therapy Phases 1 and 2 Physical Therapy after Hip Arthroscopy Therapy Phases 1 and 2 patienteducation.osumc.edu Table of Contents Physical Therapy after Hip Surgery... 3 OSU Sports Medicine Locations... 4 Hip Therapy Goals...

More information

Knee Conditioning Program. Purpose of Program

Knee Conditioning Program. Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Low Back Exercise Guide

Low Back Exercise Guide Low Back Exercise Guide Regular exercises to restore the strength of your back and a gradual return to everyday activities are important for your full recovery. Your orthopaedic surgeon and physical therapist

More information

Physical & Occupational Therapy

Physical & Occupational Therapy In this section you will find our recommendations for exercises and everyday activities around your home. We hope that by following our guidelines your healing process will go faster and there will be

More information

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete

More information

Lumbar/Core Strength and Stability Exercises

Lumbar/Core Strength and Stability Exercises Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,

More information

Low Back Pain Exercises Interactive Video Series Transcript July 2013

Low Back Pain Exercises Interactive Video Series Transcript July 2013 Introduction Low Back Pain Exercises Interactive Video Series Transcript July 2013 ** Note: If an exercise causes an increase in your pain, stop the exercise.** [Music introduction; Dr. John Sheehan onscreen]

More information

Shoulders (free weights)

Shoulders (free weights) Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB

More information

EXERCISES AND ACTIVITIES FOR THE TOTAL KNEE REPLACEMENT PATIENT

EXERCISES AND ACTIVITIES FOR THE TOTAL KNEE REPLACEMENT PATIENT EXERCISES AND ACTIVITIES FOR THE TOTAL KNEE REPLACEMENT PATIENT BRING TO ALL THERAPY APPOINTMENTS EXERCISES Quad Sets After your total knee replacement surgery, you will need to perform exercises to strengthen

More information

BEACH VOLLEYBALL TRAINING PROGRAM

BEACH VOLLEYBALL TRAINING PROGRAM 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

More information

ACL Reconstruction Rehabilitation Program

ACL Reconstruction Rehabilitation Program ACL Reconstruction Rehabilitation Program 1. Introduction to Rehabilitation 2. The Keys to Successful Rehabilitation 3. Stage 1 (to the end of week 1) 4. Stage 2 (to the end of week 2) 5. Stage 3 (to the

More information

Lower Body Exercise One: Glute Bridge

Lower Body Exercise One: Glute Bridge Lower Body Exercise One: Glute Bridge Lying on your back hands by your side, head on the floor. Position your feet shoulder width apart close to your glutes, feet facing forwards. Place a theraband/mini

More information

EXERCISE INSTRUCTIONS 1

EXERCISE INSTRUCTIONS 1 EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5

More information

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface. Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface

More information

Cardiac Rehab Program: Stretching Exercises

Cardiac Rehab Program: Stretching Exercises Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles

More information

Low Back Pain Exercise Guide

Low Back Pain Exercise Guide Copyright 2007 American Academy of Orthopaedic Surgeons Low Back Pain Exercise Guide Regular exercises to restore the strength of your back and a gradual return to everyday activities are important for

More information

Flexibility (Hips/Groin)

Flexibility (Hips/Groin) Glute Glute Lie on your back and pull one knee towards your chest. You should feel a stretch in your glutes. Hold for the prescribed number of seconds. Hips (seated) Hips (seated) Sit on a bench with right

More information

Anterior Cruciate Ligament Reconstruction Rehabilitation Protocol

Anterior Cruciate Ligament Reconstruction Rehabilitation Protocol The First Two Weeks After Surgery You will go home with crutches and be advised to use ice. Goals 1. Protect reconstruction 2. Ensure wound healing 3. Maintain full knee extension 4. Gain knee flexion

More information

Rehabilitation. Rehabilitation. Walkers, Crutches, Canes

Rehabilitation. Rehabilitation. Walkers, Crutches, Canes Walkers, Crutches, Canes These devices provide support through your arms to limit the amount of weight on your operated hip. Initially, after a total hip replacement you will use a walker to get around.

More information

Care at its Best! Foam Roller Exercise Program

Care at its Best! Foam Roller Exercise Program Foam Roller Exercise Program Foam rollers are a popular new addition the gym, physical therapy clinics or homes. Foam rollers are made of lightweight polyethyline foam. Cylindrical in shape, foam rollers

More information

Kelly Corso MS, ATC, CES, FMSC, CSST

Kelly Corso MS, ATC, CES, FMSC, CSST ACL Injury Prevention Program Kelly Corso MS, ATC, CES, FMSC, CSST What is the ACL??? The ACL or anterior cruciate ligament, attaches the front top portion of the shin bone (tibia) to the back bottom portion

More information

Goals of Post-operative operative Rehab. Surgical Procedures. Phase 1 Maximum protection and Mobility (1-4 weeks)

Goals of Post-operative operative Rehab. Surgical Procedures. Phase 1 Maximum protection and Mobility (1-4 weeks) Hip Arthroscopy - Post-Operative Care and Rehabilitation Franz Valenzuela, DPT, OCS Surgery corrects mechanical problems Rehabilitation corrects functional deficits Surgical Procedures Requires little

More information

How to use the training schedule by level: If you are a beginning/any level climber: Follow the program as written

How to use the training schedule by level: If you are a beginning/any level climber: Follow the program as written The following is a guide for the American Lung Association Stairclimb climbers who need assistance in their training. Stair climbing is a grueling, strenuous sport and such a sport should not be embarked

More information

Rehabilitation of Sports Hernia

Rehabilitation of Sports Hernia Rehabilitation of Sports Hernia (Involving Adductor Tenotomy, Ilioinguinal Neurectomy and Osteitis Pubis) An appendix follows this protocol for examples of exercises in each phase of rehabilitation. There

More information

A B. Week 4. Abdominal Control. Double leg and arm stretch with gym ball

A B. Week 4. Abdominal Control. Double leg and arm stretch with gym ball Week 4 Abdominal Control Double leg and arm stretch with gym ball Perform 2 sets 15 on each leg. Find neutral spine and contract LAbs. Assume a position as in the picture A Breathe in-out stretch both

More information

Top 25 Core Exercises

Top 25 Core Exercises Top 25 Core Exercises Lateral Leg Rolls - Feet Up Lie on the floor Knees & hips bent, feet off the floor Roll knees from side to side Shoulders remain flat on floor Complete 2-4 sets of 4-6 repetitions.

More information

The 11+ A complete warm-up program

The 11+ A complete warm-up program The 11+ A complete warm-up program Part 1 & 3 A A }6m Part 2 B A: Running B: Jog back B! FIELD SET-UP A: Running exercise B: Jog back The course is made up of 6 pairs of parallel cones, approx. 5-6m apart.

More information

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips Warm Up Exercises Jump Rope Ankle Bounces Jumping Jacks Using a fast twirl, rapidly jump up and down using spring in the feet and ankles, not in knees. V-Jumps Rapidly jump up and down using spring in

More information

total hip replacement

total hip replacement total hip replacement EXCERCISE BOOKLET patient s name: date of surgery: physical therapist: www.jointpain.md Get Up and Go Joint Program Philosophy: With the development of newer and more sophisticated

More information

Total Hip Replacement Exercise Guide

Total Hip Replacement Exercise Guide Total Hip Replacement Exercise Guide This exercise booklet contains the approved exercise program for your hip joint replacement. This booklet is only a guide and does NOT replace any advice or instructions

More information

TIPS and EXERCISES for your knee stiffness. and pain

TIPS and EXERCISES for your knee stiffness. and pain TIPS and EXERCISES for your knee stiffness and pain KNEE EXERCISES Range of motion exercise 3 Knee bending exercises 3 Knee straightening exercises 5 STRENGTHENING EXERCISES 6 AEROBIC EXERCISE 10 ADDITIONAL

More information

EXERCISES AFTER INJURY TO THE ANTERIOR CRUCIATE LIGAMENT (ACL) OF THE KNEE

EXERCISES AFTER INJURY TO THE ANTERIOR CRUCIATE LIGAMENT (ACL) OF THE KNEE EXERCISES AFTER INJURY TO THE ANTERIOR CRUCIATE LIGAMENT (ACL) OF THE KNEE Phase one: The First Six Weeks after Injury Initially, the knee needs to be protected-use the knee immobilizer and/or crutches

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

ACL Reconstruction Post Operative Rehabilitation Protocol

ACL Reconstruction Post Operative Rehabilitation Protocol ACL Reconstruction Post Operative Rehabilitation Protocol The following is a generalized outline for rehabilitation following ACL reconstruction. The protocol may be modified if additional procedures,

More information

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,

More information

Post Operative Total Knee Replacement Protocol Brian White, MD www.western-ortho.com

Post Operative Total Knee Replacement Protocol Brian White, MD www.western-ortho.com Post Operative Total Knee Replacement Protocol Brian White, MD www.western-ortho.com The intent of this protocol is to provide guidelines for progression of rehabilitation. It is not intended to serve

More information

Safety and Injury Prevention

Safety and Injury Prevention Knowledge Article: Physical Education Safety and Injury Prevention Overview Warming up before sports and exercise can prevent injuries and help you get the best workout possible. Most athletes perform

More information

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips

More information

Post Operative Total Hip Replacement Protocol Brian J. White, MD

Post Operative Total Hip Replacement Protocol Brian J. White, MD Post Operative Total Hip Replacement Protocol Brian J. White, MD www.western-ortho.com The intent of this protocol is to provide guidelines for progression of rehabilitation. It is not intended to serve

More information

No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe

No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe Introduction Program designed to be performed in a circuit. Perform exercises in sequence without rest 2-3 times. Increase

More information

Low Back Pain: Exercises

Low Back Pain: Exercises Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you

More information

Low Back Pain Exercise Guide

Low Back Pain Exercise Guide Nader M. Hebela, MD Fellow of the American Academy of Orthopaedic Surgeons http://orthodoc.aaos.org/hebela Cleveland Clinic Abu Dhabi Cleveland Clinic Abu Dhabi Neurological Institute Al Maryah Island

More information

Stretching in the Office

Stretching in the Office Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside

More information

HELPFUL HINTS FOR A HEALTHY BACK

HELPFUL HINTS FOR A HEALTHY BACK HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead

More information

Rehabilitation. Rehabilitation. Walking after Total Knee Replacement. Continuous Passive Motion Device

Rehabilitation. Rehabilitation. Walking after Total Knee Replacement. Continuous Passive Motion Device Walking after Total Knee Replacement After your TKR, continue using your walker or crutches until your surgeons tells you it is okay to stop using them. When turning with a walker or crutches DO NOT PIVOT

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

20 Minute Total Ball Exercise Workout:

20 Minute Total Ball Exercise Workout: 20 Minute Total Ball Exercise Workout: Squats: Purpose: To work all the big muscle groups of the legs as you warmup the body. Position: Place your exercise ball at about waist height against a wall. Lean

More information

EXERCISE DESCRIPTIONS PHASE I Routine #1

EXERCISE DESCRIPTIONS PHASE I Routine #1 EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward

More information

The Insall Scott Kelly Center for Orthopaedics and Sports Medicine 210 East 64th Street, 4 th Floor, New York, NY 10065

The Insall Scott Kelly Center for Orthopaedics and Sports Medicine 210 East 64th Street, 4 th Floor, New York, NY 10065 ANTERIOR CRUCIATE LIGAMENT RECONSTRUCTION POST-OPERATIVE REHABILITATION PROTOCOL 2003 AUTOGRAFT BONE-PATELLA TENDON-BONE and ALLOGRAFT PROTOCOL PHASE I-EARLY FUNCTIONAL (WEEKS 1-2) Goals: 1. Educate re:

More information

Post-Operative Exercise Program

Post-Operative Exercise Program 785 E. Holland Spokane, WA 99218 (877) 464-1829 (509) 466-6393 Fax (509) 466-3072 Knee Joint Replacement Surgery Weeks 1 through 6 The goal of knee replacement surgery is to return you to normal functional

More information

Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

More information

Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins

Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins Below is a description of a Core Stability Program, designed to improve the strength and coordination

More information

HIPABDUCTOR REPAIR PROTOCOL (Gluteus Medius/Minimus Repair)

HIPABDUCTOR REPAIR PROTOCOL (Gluteus Medius/Minimus Repair) R. JOHN ELLIS, JR., M.D. LAWRENCE A. SCHAPER, M.D. MARK G. SMITH, M.D. G. JEFFREY POPHAM, M.D. AKBAR NAWAB, M.D. MICHAEL SALAMON, M.D. MATTHEW PRICE, M.D. DANIEL RUEFF, M.D. ELLIS & BADENHAUSEN ORTHOPAEDICS,

More information

Arms. Concentration Curl

Arms. Concentration Curl Arms Concentration Curl For the Concentration Curl, first position your bench near the front of the machine, then position one handle to its lowest position. Grab the handle with one hand then sit on the

More information

Rehabilitation after Injury to the Medial Collateral Ligament of the Knee

Rehabilitation after Injury to the Medial Collateral Ligament of the Knee 1 Rehabilitation after Injury to the Medial Collateral Ligament of the Knee Phase 1: The first six weeks after injury (grade 2 and 3) three weeks after injury (grade 1) The knee should be protected with

More information

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the

More information

Lower Body Strength/Balance Exercises

Lower Body Strength/Balance Exercises Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the

More information

ACL Reconstruction Rehabilitation

ACL Reconstruction Rehabilitation ACL Reconstruction Rehabilitation The following exercises are commonly used for rehabilitation following ACL reconstruction surgery. However, each knee surgery is unique and each person s condition is

More information

PHASE I ANKLE REHABILITATION EXERCISES

PHASE I ANKLE REHABILITATION EXERCISES PHASE I ANKLE REHABILITATION EXERCISES SWELLING CONTROL S REST: Keep your standing and walking activities to a minimum while swelling is a problem. ICE: Use an ice pack in a moist towel for 10-15 minutes

More information

Rehabilitation Program for Achilles Tendon Rupture/Repair

Rehabilitation Program for Achilles Tendon Rupture/Repair Rehabilitation Program for Achilles Tendon Rupture/Repair This protocol is designed to assist you with your rehabilitation after surgery and should be followed under the direction of a physiotherapist

More information

Sutton & Cheam Swimming Club. Land Training for Swimming and Water Polo

Sutton & Cheam Swimming Club. Land Training for Swimming and Water Polo Sutton & Cheam Swimming Club Land Training for Swimming and Water Polo Why do we need to perform land work? Many of the basics for swimming and water polo can be gained by experiencing activities out

More information

Exercises for Low Back Injury Prevention

Exercises for Low Back Injury Prevention DIVISION OF AGRICULTURE RESEARCH & EXTENSION University of Arkansas System Family and Consumer Sciences Increasing Physical Activity as We Age Exercises for Low Back Injury Prevention FSFCS38 Lisa Washburn,

More information

Total Hip Replacement Exercise Booklet Restricted Weight-Bearing

Total Hip Replacement Exercise Booklet Restricted Weight-Bearing Total Hip Replacement Exercise Booklet Restricted Weight-Bearing Patient Name: Surgeon: Date of Surgery: Physiotherapist: Department of Rehabilitation (416) 967-8650 ext. PR 99505 (09-2007) Table of Contents

More information

TOTAL HIP REPLACEMENT

TOTAL HIP REPLACEMENT PENN ORTHOPAEDICS TOTAL HIP REPLACEMENT Home Exercise Program Maintain Your 3 HIP PRECAUTIONS! The purpose of your hip precautions is to allow for the best healing and the most successful outcomes from

More information

KNEE EXERCISE PROGRAM

KNEE EXERCISE PROGRAM KNEE PROGRAM INTRODUCT ION Welcome to your knee exercise program. The exercises in the program are designed to improve your knee stability and strength of the muscles around your knee and hip. The strength

More information

SAMPLE WORKOUT Full Body

SAMPLE WORKOUT Full Body SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand

More information

Physical Therapy. Physical Therapy

Physical Therapy. Physical Therapy In this section you will find our recommendations for exercises over the next several months. Whether you see our physical therapists or arrange to see someone in your local community, this information

More information

HIP REPLACEMENT POST-OP EXERCISE BOOK

HIP REPLACEMENT POST-OP EXERCISE BOOK This booklet belongs to: HIP REPLACEMENT POST-OP EXERCISE BOOK YOU MUST BRING THIS BOOK WITH YOU TO ALL YOUR THERAPY APPOINTMENTS IN THE HOSPITAL AND TO ALL YOUR OUTPATIENT APPOINTMENTS You have an appointment

More information

Exercises for older people

Exercises for older people Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the

More information

TOTAL KNEE REPLACEMENT

TOTAL KNEE REPLACEMENT PENN ORTHOPAEDICS TOTAL KNEE REPLACEMENT Home Exercise Program PENN ORTHOPAEDICS TOTAL KNEE REPLACEMENT HOME EXERCISE PROGRAM To get the best results from your surgery, it is important that you do your

More information

Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.

Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times. Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds

More information

Pre - Operative Rehabilitation Program for Anterior Cruciate Ligament Reconstruction

Pre - Operative Rehabilitation Program for Anterior Cruciate Ligament Reconstruction Pre - Operative Rehabilitation Program for Anterior Cruciate Ligament Reconstruction This protocol is designed to assist you with your preparation for surgery and should be followed under the direction

More information

Strength and Stability Exercises for the

Strength and Stability Exercises for the Produced and Assemble by Members of the Human Performance Lab Spring 2008 Strength and Stability Exercises for the Back Row: (left to right): Eric Dale, Trevor Wittwer, Nick McCoy Front Row: Jenna Pederson,

More information

Basic Stretch Programme 3. Exercise Circuit 4

Basic Stretch Programme 3. Exercise Circuit 4 Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should

More information

Today s session. Common Problems in Rehab. www.physiofitness.com.au/filex.htm LOWER BODY REHAB ESSENTIALS TIM KEELEY FILEX 2012

Today s session. Common Problems in Rehab. www.physiofitness.com.au/filex.htm LOWER BODY REHAB ESSENTIALS TIM KEELEY FILEX 2012 Tim Keeley B.Phty, Cred.MDT, APA Principal Physiotherapist physiofitness.com.au facebook.com/physiofitness Today s session Essential list for the lower body Rehab starting point Focussing on activation,

More information

Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING

Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING 2 Swiss Ball training is an excellent way to build 'core body strength' and have some fun at the same time. Training on the Ball forces you to use muscles

More information

Strengthening Exercises - Below Knee Amputation

Strengthening Exercises - Below Knee Amputation Strengthening Exercises - Below Knee Amputation These exercises will help you strengthen your muscles to best use your prosthetic leg. Do these exercises as directed by your therapist or doctor. Do the

More information

40 Allied Drive Dedham, MA (office) Shoulder Exercises

40 Allied Drive Dedham, MA (office)  Shoulder Exercises Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.

More information

Rehabilitation Exercises for Shoulder Injuries Pendulum Exercise: Wal Walk: Back Scratcher:

Rehabilitation Exercises for Shoulder Injuries Pendulum Exercise: Wal Walk: Back Scratcher: Rehabilitation Exercises for Shoulder Injuries Begin these exercises when your pain has decreased about 25% from the time when your injury was most painful. Pendulum Exercise: Lean over with your uninjured

More information

ACL Reduction Helping you Keep it Together

ACL Reduction Helping you Keep it Together ACL Reduction Helping you Keep it Together What is the training program used in the ACL reduction Program? The ACL Reduction Program will be using the PEP (Prevent injury, Enhance Performance) Program

More information

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552 CHAPTER : BACK & ABDOMINAL STRETCHES Standing Quad Stretch ) Stand and grasp right ankle with same hand, use a wall or chair to Lower maintain Back balance with left hand. Maintain an upright Stretches

More information

PHYSIOTHERAPY EXERCISES FOLLOWING TOTAL HIP REPLACEMENT

PHYSIOTHERAPY EXERCISES FOLLOWING TOTAL HIP REPLACEMENT PHYSIOTHERAPY EXERCISES FOLLOWING TOTAL HIP REPLACEMENT Should you have any queries or concerns regarding any aspect of the program please contact Body Logic Physiotherapy Ground Floor, Bethesda Hospital

More information

Body Ball Exercises SUPINE TRUNK CURL TRUNK EXERCISES. Tomado de : Bodytrends.com

Body Ball Exercises SUPINE TRUNK CURL TRUNK EXERCISES. Tomado de : Bodytrends.com Body Ball Exercises Tomado de : Bodytrends.com TRUNK EXERCISES Each of the following exercises has two to three intensity or complexity variations. Level I variations are described first and are the easiest

More information

PREOPERATIVE: POSTOPERATIVE:

PREOPERATIVE: POSTOPERATIVE: PREOPERATIVE: ACL RECONSTRUCTION RECOVERY & REHABILITATION PROTOCOL If you have suffered an acute ACL injury and surgery is planned, the time between injury and surgery should be used to regain knee motion,

More information

Hip Conditioning Program. Purpose of Program

Hip Conditioning Program. Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

McMaster Spikeyball Therapy Drills

McMaster Spikeyball Therapy Drills BODY BLOCKS In sequencing Breathing and Tempo Flexibility / Mobility and Proprioception (feel) Upper body segment Middle body segment Lower body segment Extension / Static Posture Office / Computer Travel

More information

DYNAMIC WARM UP FOR ROWING

DYNAMIC WARM UP FOR ROWING DYNAMIC WARM UP FOR ROWING (UPDATED 28/06/10) 1 Warming up prior to rowing ensures better performance from the beginning of the rowing session, improves flexibility and reduces injury risk. A dynamic warm

More information

Instructor Training Program Levels 1 through 4 Uneven Bars

Instructor Training Program Levels 1 through 4 Uneven Bars USA Gymnastics Online: Technique: Uneven Bars Page 1 of 9 Instructor Training Program Levels 1 through 4 Uneven Bars Level 1 - Uneven Bars MOUNT: BACK HIP PULLOVER Grasp bar with hands "shoulder width"

More information

Strength Training for the Knee

Strength Training for the Knee Strength Training for the Knee This handout is to help you rebuild the strength of the muscles surrounding the knee after injury. It is intended as a guideline to help you organize a structured approach

More information

Exercise Module. A New Leaf. Choices for Healthy Living

Exercise Module. A New Leaf. Choices for Healthy Living Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

try Elise s toning exercise plan

try Elise s toning exercise plan try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.

More information

Full Body Stability/ Bosu Ball

Full Body Stability/ Bosu Ball Full Body Stability/ Bosu Ball Prescription: 3-6 sets X 8-12 repetitions X 30-90 second rest Estimated Time: 30 minute- 1 hour Picture found at: http://www.what-is-fitness.com Stability Workout Goal: Improve

More information

Myofit Massage Therapy Stretches for Cycling

Myofit Massage Therapy Stretches for Cycling Guidelines for Stretching Always assume the stretch start position and comfortably apply the stretch as directed. Think Yoga - gently and slowly, no ballistic actions or bouncing at joint end range. Once

More information

Medicine/ Exercise Ball

Medicine/ Exercise Ball Medicine/ Exercise Ball Overhead Lateral Flexion 1. Begin by standing with your feet shoulder width apart and the medicine ball held with your arms locked over head (see figure 1). 2. In a controlled motion,

More information

Rehabilitation Protocol: Total Hip Arthroplasty (THA)

Rehabilitation Protocol: Total Hip Arthroplasty (THA) Rehabilitation Protocol: Total Hip Arthroplasty (THA) Department of Orthopaedic Surgery Lahey Hospital & Medical Center, Burlington 781-744-8650 Lahey Outpatient Center, Lexington 781-372-7020 Lahey Medical

More information