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 to keep athletes ready 2 perform and on the field. Please let us know if we can provide further content or resources!
2 Locations in AA County
Annapolis: 1750 Forest Drive
- Office: 301.798.4838 x6
- Annapolis@Rehab2Perform.com
Gambrills: 983 Waugh Chapel Way
- Office: 301.798.4838 x8
- Gambrills@Rehab2Perform.com
Area Director: Dr. Jamie Schindler, DPT, SCS, CSCS
RAISE THE BAR WITH US
ANKLES
INSTABILITY
Ankle pain can be due to acute ankle injury (i.e. ankle sprain) or due to tightness in the ankle joint and surrounding muscles
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
- Knee pain could be linked to inflammation in the tendons that surround the knee
- Tendons can become inflamed with overuse or tightness in the surrounding muscles
- If there is pain with following test, it could be due to inflammation in the tendon from the quad muscle that attaches to the knee
WALL SITS
- With back leaning against wall, squat down with knees at 90 degree angle
- Pick one leg up off the ground so that you are doing a single leg wall sit
- If there is pain in the front of the knee, that could mean there is inflammation of the of the muscles that attach to the knee
- If there is pain with single leg wall sits, perform the following exercises
- Single leg wall sit
- Perform the above test with knee at comfortable angle that can be held for 20-30 seconds
- Pain should not be greater than 3-4/10 when performing exercise
- Single leg wall sit
COUCH STRETCH
- Facing away from couch/chair, get in a lunge position w/ back knee on ground and back foot up on couch/chair.
- Should feel a stretch in the front of the back thigh and hip
- For a more intense stretch, squeeze the glutes and bring hips forward
- Hold for 30 seconds the switch legs
- Low back pain could be due to tightness in the low back muscles or tightness in the hips and other muscles surrounding the spine
- Pain should also be due to excessive stress placed on the spine due to weakness in the core muscles
PIGEON STRETCH
- Front leg bent with outside of leg on the ground
- Back leg straight behind you
- Lean chest forward until you feel a stretch in the hips/low back
- Hold for 20-30 seconds
- Repeat on opposite leg
90/90 WITH HANDS
- Sit on ground with one leg in front and one leg to the side, both knees bent to 90 degrees
- While keeping heels on the ground, flip knees over the other side of your body
- May need to lean back or use hands on the ground to rotate hips
- Rotate back to initial position
- Repeat 10 times
90/90 NO HANDS
DEAG BUGS
- Laying on back, start with arms in front of you and knees and hips bent and hovering off the ground
- Slowly extend one arm and opposite leg while keeping core engaged. Other arm and leg remain in initial position
- Bring arm and leg back to initial position and repeat on opposite side
- Perform 10 reps on each side
BIRD DOGS
- On hands and knees, extend one arm and opposite leg while keeping core engaged
- Bring arm and leg back down to ground and repeat on opposite side
- Avoid excessive movement of hips when switching sides
- Perform 10 reps on each side
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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