LL exercises prescription for each condition Flashcards
FAI
- Hip flexors stretch
- piriformis stretch
- clamshell
- hip hikes
Hip OA
- SLR (to inside & outside)
- hip hike
- bridging
- clamshell
Groin pain
- concentric ADD w/ weight against gravity
- ball squeeze ADD
- squats
- isometric contraction against R
- hip ABD
- wall sit w/ ball squeeze
(- copenhagen adductor ex )
hamstring tears
- Nordic hamstrings ++ (eccentric & concentric ex)
- Balance exercises (1LS)
- Shuttle jump (=> power)
- Hamstring curl
Proximal hamstring tendinopathy
1) - SLB & bridge holds (isometric)
- isometric straight leg pull down
- standing hip extension
2) - prone hip extension
- hamstring curl (prone leg curl & supine leg curl)
- nordic hamstring ex
- bridging progressions
GTPS
- isometric hip hitching = hip hikes
- pelvic dip
- side lying hip ABD
- birdging
- wall squat
ACL rupture
- Bridging
- Heel raises
- Heel slides
- hamstring curl (on ball)
- Straight leg raise
PCL rupture
- isometric hamstring (heel dig) ?
- Knee flexion with heel slide
MCL tear
1) isometric ex
- wall sit
- side lying hip ABD
- isometric hamstring contraction
2) isotonic ex
- knee flexion with heel slide
- calf raises
- wall squat w/ ball
LCL tear
1) isometric ex
- wall sit
- side lying hip ABD
- isometric hamstring contraction
- hip extension (hold)
2) isotonic ex
- knee flexion with heel slide
- calf raises
- wall squat w/ ball
Meniscal tear
- mini squat
- short arc quads
- SLR
PFPS
- SLR
- Side leg raise
- wall sit
- squat
- step up
- sitted knee extension
- hip hikes
Patella tendinopathy = jumper’s knee
- squat
- lunges
- knee extension
Knee OA
- SLR
- squat
- leg stretch
MTSS
- calf raise (soleus)
- toe raise (flexor digitorum longus)
- ankle inverison w/ band (tibialis posterior++ & ant?)
- ankle dorsiflexion w/ band (ant tibialis) ??
CECS
- Leg lifts(=> relieve tension in fascia)
- ankle pumps (= dorsiflexion/plantarflexion) => decr. swelling
Achilles tendinopathy
- Plantar/dorsi flexion
- standing calf stretch
- calf raise on step
- toe/heel raises (single leg => impr. balance)
Achilles tendon rupture
SURGERY
Gastrocnemius tear
- ankle plantarflexion
- ankle ABC
- towel toe curl
- ball work against the wall
ankle LCL injury
- inversion
- dorsiflexion/plantar flexion
ankle MCL injury
- eversion
- dorsiflexion/plantar flexion
Sinus tarsi syndrome
- gastrocnemius/soleus stretch
- posterior tibialis strengthening
- inversion/ eversion w/band
Tibialis posterior tendinopathy
- calf wall stretch (knee bend & knee flexed)
- shin muscle strength
- hamstring wall stretch
- inversion
-plantar flexion
plantar fascilitis
- heel raise
- inversion
- toe curl (catch a towel)
- seated plantar fascia
stretch - calf stretch
