GYMNASTICS
Below are tests, movements and other exercises to assist with reducing the risk of injury, improving movement, and building strength in the noted areas of the body. R2P can assist with custom exercise programs for injured athletes to complete while at the gym during 'down time'. Please let us know if we can provide further content or resources!
ISSUES OR PAIN?
Interested in Physical Therapy but unsure if it is right for you? Aches and Pains holding you back from training or competition?
Come in for a 1-on-1 Free Consultation* with a Doctor of Physical Therapy to assess your movement, discuss any pain & issues, outline some new exercises & modifications, and get you on a path 2 Perform Now!
RAISE THE BAR WITH US
ANKLES
INSTABILITY
Acute Ankle Injury → When to refer for x-ray: the athlete cannot walk 4 steps immediately after injury + tenderness in boney region
MOBILITY
- Knee to wall 3 way x 5 each direction
- Down dog pedals x 10
- Skater or pistol squat x 10
BALANCE
- Single leg balance toe taps x 10
STRENGTH
- Double leg calf raise x 30
- Single leg calf raise 2x20 (partner hold for balance)
- Creeper walks 40yd
- 3 way lunge on toes 2 x 12
PROPULSION
- Broad jumps x10
- Bounds - forward, lateral, rotational x 15yd
- Single leg forward hops for distance x 6
- Single leg forward triple hops for distance x 6
- Lateral hops for distance → towards inside and outside x 6 each for each foot
*video is geared more towards basketball, but still applies!
ABSORPTION
- Snap downs 2-1 x10
- Snap downs 1-2 x 10
ABSORPTION
- Depth Drops off height 2-1 → forward and lateral and rotational x 6 each
MOBILITY
90/90 hip flips x 5 each direction
MOBILITY
- Standing calf stretch off mat - knee straight and knee bent 2x30s ea
- Couch stretch 2x30s
STRENGTH - UPRIGHT
- Wall sit single leg x 30s each
- Skater squat or pistol squat 2x10
- Fire hydrants x15 ( can add band resistance)
STRENGTH - FLOOR
- Clamshells in side plank 2x15
- Side plank thread the needle 2x15
- Bird dog 2x15
“Gymnasts Wrist” = irritation of the growth plate in the wrist Cause: repeated loading of the wrist in hyperextended position
MOBILITY OF WRIST
On all 4’s rocks: fingers towards, fingers out, fingers away x 10ea
MOBILITY
OF AREAS AFFECTED BY WRIST
- Roll mid back - 1-2min
- Open books x10
- Thread the needle x10
MOBILITY
OF AREAS AFFECTED BY WRIST
- Partner lat stretch 2x5 breaths
STRENGTH
- Wrist curls with band or DB 2x15
- Pole rotations 2x15
- High plank thread the needle with ceiling reach 2x15
ABSORPTION
height as high as athlete can tolerate:
on all 4’s → tall kneel → crouch → stand
- Forward Falling brace to 2 arms & 1 arm x 5 each
- Sideways falling 2 arms & 1 arm x 5 each
PROPULSION
- Plyo push up or clap push up x5-10
- Plyo push up to 1 arm land x5-10
WHEN SHOULD I SEND MY ATHLETE TO PHYSICAL THERAPY?
Working hand in hand with your Athletic Trainers, parents and coaches should consider consulting a physical therapist for their youth athlete when the individual is experiencing pain, swelling, or decreased/painful movement. All of these items can then lead to a decrease in normal ability to perform daily activities or sport participation. Not only do PTs treat injury but they are movement specialists and can help determine areas of your body that may be limiting your performance. Here are some instances to consider consulting a PT:
- A new injury that occurred during an activity, often a sprain or strain
- A pain that has developed over time with no specific incident and causes discomfort during or after activity
- A constant reoccurrence of a minor injury that only slightly limits participation (ie. reoccurring ankle sprains)
- Concussion or head injury with lingering symptoms
- Post-operative care
- Inability to feel recovered after a series of practices or games
- Flexibility limiting every day activities or performance
- Seeking a movement assessment to learn areas of limitation that may contribute to future injury
Athletic trainers and physical therapists have similar roles in regard to management and treatment of sport injuries. Both physical therapists and athletic trainers work to prevent, evaluate, and rehabilitate injuries, working together, along with Strength & Conditioning staff, to ensure a safe return 2 play.
Check out these free resources and educational material from ACL Programs and Concussion Care, to Female Health and other Sport Specific Videos. More content is being produced as we speak!
BE READY 2 PERFORM!
Rehab 2 Perform is a Fitness Focused Physical Therapy & Sports Rehab Company 8 locations in the DMV.
Through an Evidence Based and Modern Approach to Physical Therapy, R2P serves the Active Adult, Competitive Athlete, and those looking to be more Active by focusing on movement, functionality, and not necessarily on pain. We will have you Ready 2 Perform!
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