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
MOBILITY & FLEXIBILITY TESTS
ANKLE
Having good ankle mobility will give you the opportunity to create a solid foundation and help you improve your capacity for running and landing.
HAMSTRING
Open up your posterior chain by addressing your hamstring flexibility. Improvement in this area along with other items may help reduce risk of a hamstring injury.
Open up your posterior chain by addressing your hamstring flexibility. Improvement in this area along with other items may help reduce risk of a hamstring injury.
UPPER BACK
The mid back is an important area to focus on in regards to your movement. Your trunk will help you navigate different positions throughout your competitions. Make an effort to increase your mobility in this region for optimal movement.
HIP ROTATION
Optimal rotation of the hips is critical for all sports, especially for runners and track athletes.
GROIN
Moving side to side places a great demand on your inner thigh/groin therefore you should look to increase your mobility to improve your ability to move side to side.
QUADS
Knee injuries are common in running so maintaining mobility at your quads is a great way to potentially limit those aches and pains that pop up at your knees.
SHIN SPLINTS
RUNNING WITH PAIN
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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