Date post: | 26-Mar-2015 |
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1. Control pain and swelling2. Restore and increase joint ROM3. Restore and increase muscular strength,
endurance, and power4. Reestablish neuromuscular control5. Improve balance6. Maintain cardiorespiratory fitness7. Incorporate appropriate functional progression
• Increase ROM◦ Hip flexor stretch◦ Passive static stretch
over end of table with hip extended
◦ Hip internal rotator stretch
Increase Strength◦ Straight leg raises◦ 4 way hip exercises◦ Hip extension
Plyometrics◦ Lateral sliding◦ Lateral bounding◦ Slide board◦ Jump down exercises
Balance◦ Lunges on bosu ball◦ Squats on bosu ball
Cardio◦ Bike◦ Elliptical◦ Pool workout
Functional progression◦ Speed and agility drills◦ Pivoting and cutting ◦ Functional progression
should be tailored to specific sport demands
• ROM◦ Active assistive knee
slides◦ Knee extension◦ Prone hang
Strength◦ Hip Abduction◦ Hip Adduction◦ Quad sets◦ Straight leg raises◦ Lunges ◦ Squats◦ Step-ups◦ Hamstring curls◦ Knee extensions with
ankle weight
Plyometrics◦ Bounding hops
Single leg Double leg
◦ Box jumps Cardio
◦ Stationary Bike◦ Elliptical◦ Pool workout
Balance◦ BAPS board◦ Mini trampoline◦ Foam Pad◦ Bosu Ball
Functional Progression◦ Speed and agility drills◦ Pivoting and cutting ◦ Functional progression
should be tailored to specific sport demands
ROM◦ Plantar flexion◦ Dorsiflexion◦ Inversion◦ Eversion
Strength◦ 4 way ankle with
theraband◦ Heel raises◦ Toe raises◦ Towel pulls◦ Marble pick up
Plyometrics◦ Bounding hops
Single leg Double leg
◦ Box jumps
Balancing◦ BAPS board◦ Mini trampoline◦ Foam Pad◦ Bosu Ball
Cardio◦ Stationary bike◦ Elliptical◦ Pool workout
Functional Progression◦ Speed and agility drills◦ Pivoting and cutting ◦ Functional progression
should be tailored to specific sport demands