Rehabilitation is one of the key elements involved in allowing an athlete to return to play. Rehab takes on different forms and has many different approaches. The basic concept is to re-gain range of motion and place resistance on the affected part within that range of motion. This is accomplished by resistance exercise using weights, elastic bands, or the weight of the affected appendage. The important thing to remember is that resistance is resistance. You don't need expensive equipment or a gym membership to perform basic rehabilitation. For example, if you are performing shoulder exercises and don't have 1-2 pound weights, you can use other things such as a can of soup or something to that extent. Regardless of the resistance you use, one concept remains standard: low resistance with high repetitions.
The goal is to have the muscle repeat contractions against low resistance in an attempt to re-educate the muscle. When a muscle or joint is injured and has limited movements it needs to re-learn how to move again. By contracting repeatedly with low resistance, this allows for this task to be accomplished. When the athlete continues to rehabilitate, they need to constantly increase the resistance in order to progress. This will allow for additional strength to return to the affected area.
Perform 2-3 sets of 15 repetitions for each exercise; add weight or resistance as progress. Allow for 30 seconds to 1 minute between sets. Keep all motions pain-free, if have difficulty with any exercises notify the Athletic Trainer at 800-618-8880. When done should stretch the area exercised and finish with ice for about 20 minutes.
Exercises 1
Straight Leg Raises: 4 directions keep leg straight at all times, add ankle weight when becomes easy
Exercises 2
With injured leg straight
Exercises 3
With injured leg rotated outward
Turn and lay on opposite side and lift injured leg
Exercises 4
Lay on stomach and lift injured leg upward
Exercise 5
Knee extension with ankle weight- start and finish- alternate legs for each set
Exercise 6
Leg curl with ankle weight- start and finish- alternate legs for each set
Exercise 7
Terminal Extension- start and finish- alternate legs for each set
Exercise 8
Terminal Extension Standing - start and finish - alternate legs for each set
Exercise 9
Hip Flexor/Extensor with Knee Extension/Flexion- start and finish- alternate legs for each set
Exercise 10
Lunges- start and finish- alternate legs when stepping
Exercise 11
Wall squats-start and finish- make sure feet are shoulder width apart and you squat so that your knees are at a 90 degree angle.
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