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Published by RelayHealth.
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You can begin gently stretching your hamstring right away by doing the standing hamstring stretch. Make sure you do not feel any sharp pain, only a mild discomfort in the back of your thigh when you are doing this stretch.
Standing hamstring stretch: Place the heel of your injured leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead of your leg. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
After the standing hamstring stretch has become easier, you can do the standing calf stretch. You should stretch your calf muscle because it attaches near where your hamstring ends.
Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out in front of you along the floor. Raise one leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times and then switch legs and do the exercise again.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward (as if you were pigeon-toed) as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch the position of your legs and repeat the exercise 3 times. Do this exercise several times each day.
When the pain is gone, start strengthening your hamstrings using the following exercises.
Prone knee bend: Lie on your stomach with your legs straight out behind you. Bend your knee so that your heel comes toward your buttocks. Hold 5 seconds. Relax and return your foot to the floor. Do 3 sets of 10. As this becomes easier you can add weights to your ankle.
Prone hip extension: Lie on your stomach with your legs straight out behind you. Tighten the buttocks and thigh muscles of your injured leg and lift it off the floor about 8 inches. Keep your knee straight. Hold for 5 seconds. Then lower your leg and relax. Do 3 sets of 10.
Resisted hamstring curl: Sit in a chair facing a door (about 3 feet from the door). Loop and tie one end of the tubing around the ankle of one leg. Tie a knot in the other end of the tubing and shut the knot in the door. Bend your knee, bringing your foot down to the floor, and allow your foot to slide along the floor and move back underneath the chair, stretching the tubing. Slowly let your foot slide forward again. Do 3 sets of 10.
Chair lift: Lie on your back with your heels resting on the top of a chair. Slowly raise both hips off the floor. Hold for 2 seconds and lower slowly. Do 3 sets of 15.
Lunge: Stand and take a large step forward with your right leg. Dip your left knee down toward the floor and bend your right leg. Return to the starting position. Repeat the exercise, this time stepping forward with the left leg and dipping the leg on your right side down. Do 3 sets of 10 on each side.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do the first 5 exercises right away. You may do the rest of the exercises when the pain in your knee has decreased.
Passive knee extension: While lying on your back, place a rolled-up towel underneath the heel of your injured leg so the heel is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. Try to hold this position for 2 minutes. Repeat 3 times. Do this exercise several times per day.
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of your injured leg toward your buttock by pulling your knee to your chest as you slide. Return to the starting position. Do 3 sets of 10.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch the position of your legs. Do this exercise several times each day.
Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out along the floor. Raise one leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. Hold this position for 15 to 30 seconds. Repeat 3 times and then switch legs.
Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle of the other leg and lift it about 8 inches off the floor. Slowly lower your leg back down. Do 3 sets of 10.
Wall squat with a ball: Stand with your back, shoulders, and head against a wall. Keep your feet 2 feet away from the wall and a shoulder’s width apart. Place a soccer or basketball-sized ball behind your back. Keeping your back upright, slowly squat down to a 45-degree angle. Hold for 10 seconds and then slowly slide back up. Repeat 10 times. Build up to 3 sets of 10.
Step-up: Stand with the foot of your injured leg on a support 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto your injured leg and straighten your knee as the other leg comes off the floor. Lower your leg back to the floor slowly. Do 3 sets of 10.
Knee stabilization: Wrap a piece of elastic tubing around the ankle of the uninjured leg. Tie a knot in the other end and close it in a door. Facing the door, move the tubing leg straight back; then turn 90 degrees and move it away from your body; turn again and move it forward; turn again and move it across your body. Do 3 sets of 10 in each direction. Hold onto a chair for balance if needed.
Resisted terminal knee extension: Make a loop from a piece of elastic tubing by tying a knot in both ends. Close both knots in a door. Step into the loop so the tubing is around the back of your injured leg. Bend the knee about 45 degrees. Slowly straighten your leg, keeping your thigh muscle tight. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You can start stretching the muscles in the back of your leg using the hamstring and calf stretches right away. When you have only a little discomfort in the upper part of your lower leg bone (tibia), you can do the rest of the exercises.
Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out along the floor. Raise one leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. Hold this position for 15 to 30 seconds. Repeat 3 times and then switch legs.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch legs.
Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Brace yourself with one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Don’t arch or twist your back. Keep your knees together. Hold for 15 to 30 seconds.
Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle of the other leg and lift it about 8 inches off the floor. Slowly lower your leg back down. Do 3 sets of 10.
Prone hip extension: Lie on your stomach with your legs straight out behind you. Tighten the buttocks and thigh muscles of your injured leg and lift it off the floor about 8 inches. Keep your knee straight. Hold for 5 seconds. Then lower your leg and relax. Do 3 sets of 10.
Knee stabilization: Wrap a piece of elastic tubing around the ankle of the uninjured leg. Tie a knot in the other end and close it in a door. Facing the door, move the tubing leg straight back; then turn 90 degrees and move it away from your body; turn again and move it forward; turn again and move it across your body. Do 3 sets of 10 in each direction. Hold onto a chair for balance if needed.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do all of these exercises right away. It is important to stretch the muscles in the back and on the side of your leg. It is also important to strengthen the muscles in your hip and on the top of your thigh so your kneecap won’t sublux again.
Standing hamstring stretch: Place the heel of your injured leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Brace yourself with one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Keep your knees together. Hold for 15 to 30 seconds.
Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly. Do 3 sets of 10.
Quad sets: Sitting on the floor with your injured leg straight and your other leg bent, press the back of the knee of your injured leg against the floor by tightening the muscles on the top of your thigh. Hold 10 seconds. Relax. Do 3 sets of 10.
Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle of the other leg and lift it about 8 inches off the floor. Slowly lower your leg. Do 3 sets of 10.
Step-up: Stand with the foot of your injured leg on a support 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto your injured leg and straighten your knee as the other leg comes off the floor. Lower slowly. Do 3 sets of 10.
Wall squat with a ball: Stand with your back, shoulders, and head against a wall. Keep your feet 2 feet away from the wall and a shoulder’s width apart. Place a ball behind your back. Slowly squat down to a 45-degree angle. Hold for 10 seconds and slide back up. Repeat 10 times. Build to 3 sets of 10.
Knee stabilization: Wrap a piece of elastic tubing around the ankle of the uninjured leg. Tie a knot in the other end and close it in a door. Facing the door, move the tubing leg straight back; then turn 90 degrees and move it away from your body; turn again and move it forward; turn again and move it across your body. Do 3 sets of 10 in each direction.
Resisted terminal knee extension: Make a loop from elastic tubing by tying a knot in both ends. Close both knots in a door. Step into the loop so the tubing is around the back of your injured leg. Bend the knee about 45 degrees. Slowly straighten your leg, keeping your thigh muscle tight. Do 3 sets of 10.
Clam exercise: Lie on your uninjured side with your hips and knees bent and feet together. Slowly raise your top leg toward the ceiling while keeping your heels touching each other. Hold for 2 seconds and lower slowly. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You can do the first 4 exercises right away. When you have less pain in your knee, you can do the remaining exercises.
Standing hamstring stretch: Place the heel of your injured leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Hold for 15 to 30 seconds. Repeat 3 times.
Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Brace yourself with one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Keep your knees together. Hold for 15 to 30 seconds.
Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly. Do 3 sets of 10.
Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle of the other leg and lift it about 8 inches off the floor. Slowly lower your leg. Do 3 sets of 10.
Step-up: Stand with the foot of your injured leg on a support 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto your injured leg and straighten your knee as the other leg comes off the floor. Lower slowly. Do 3 sets of 10.
Wall squat with a ball: Stand with your back, shoulders, and head against a wall. Keep your feet 2 feet away from the wall and a shoulder’s width apart. Place a ball behind your back. Slowly squat down to a 45-degree angle. Hold for 10 seconds and slide back up. Repeat 10 times. Build to 3 sets of 10.
Knee stabilization: Wrap a piece of elastic tubing around the ankle of the uninjured leg. Tie a knot in the other end and close it in a door. Facing the door, move the tubing leg straight back; then turn 90 degrees and move it away from your body; turn again and move it forward; turn again and move it across your body. Do 3 sets of 10 in each direction.
Resisted terminal knee extension: Make a loop from elastic tubing by tying a knot in both ends. Close both knots in a door. Step into the loop so the tubing is around the back of your injured leg. Bend the knee about 45 degrees. Slowly straighten your leg, keeping your thigh muscle tight. Do 3 sets of 10.
Decline eccentric squat: Stand with your heels on a 3-inch-high board. Put all your weight on your injured leg and squat down to a 45-degree angle. Use your other leg to help you return to standing. When this gets easy, hold weights in your hands. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You can do the hamstring stretch right away. When the pain in your knee has decreased, you can do the quadriceps stretch and start strengthening the thigh muscles using the rest of the exercises.
Standing hamstring stretch: Place the heel of your injured leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Hold for 15 to 30 seconds. Repeat 3 times.
Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Brace yourself with one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Keep your knees together. Hold for 15 to 30 seconds.
Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly. Do 3 sets of 10.
Quad sets: Sitting on the floor with your injured leg straight and your other leg bent, press the back of the knee of your injured leg against the floor by tightening the muscles on the top of your thigh. Hold 10 seconds. Relax. Do 3 sets of 10.
Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle of the other leg and lift it about 8 inches off the floor. Slowly lower your leg. Do 3 sets of 10.
Step-up: Stand with the foot of your injured leg on a support 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto your injured leg and straighten your knee as the other leg comes off the floor. Lower slowly. Do 3 sets of 10.
Wall squat with a ball: Stand with your back, shoulders, and head against a wall. Keep your feet 2 feet away from the wall and a shoulder’s width apart. Place a ball behind your back. Slowly squat down to a 45-degree angle. Hold for 10 seconds and slide back up. Repeat 10 times. Build to 3 sets of 10.
Knee stabilization: Wrap a piece of elastic tubing around the ankle of the uninjured leg. Tie a knot in the other end and close it in a door. Facing the door, move the tubing leg straight back; then turn 90 degrees and move it away from your body; turn again and move it forward; turn again and move it across your body. Do 3 sets of 10 in each direction.
Resisted terminal knee extension: Make a loop from elastic tubing by tying a knot in both ends. Close both knots in a door. Step into the loop so the tubing is around the back of your injured leg. Bend the knee about 45 degrees. Slowly straighten your leg, keeping your thigh muscle tight. Do 3 sets of 10.
Clam exercise: Lie on your uninjured side with your hips and knees bent and feet together. Slowly raise your top leg toward the ceiling while keeping your heels touching each other. Hold for 2 seconds and lower slowly. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
Begin exercising your injured leg when the swelling has decreased and you are able to put about half your weight on that leg.
Quad sets: Sitting on the floor with your injured leg straight and your other leg bent, press the back of the knee of your injured leg against the floor by tightening the muscles on the top of your thigh. Hold 10 seconds. Relax. Do 3 sets of 10.
Seated quad sets: Sit in a straight-back chair with your injured knee bent at a 90-degree angle. Try to tighten the top of your thigh muscles without moving your leg. Hold for 10 seconds. Do 3 sets of 10.
Knee stabilization: Wrap a piece of elastic tubing around the ankle of the uninjured leg. Tie a knot in the other end and close it in a door. Facing the door, move the tubing leg straight back; then turn 90 degrees and move it away from your body; turn again and move it forward; turn again and move it across your body. Do 3 sets of 10 in each direction. Hold onto a chair for balance if needed.
Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle of the other leg and lift it about 8 inches off the floor. Slowly lower your leg. Do 3 sets of 10.
Wall squat with a ball: Stand with your back, shoulders, and head against a wall. Keep your feet 2 feet away from the wall and a shoulder’s width apart. Place a ball behind your back. Slowly squat down to a 45-degree angle. Hold for 10 seconds and slide back up. Repeat 10 times. Build to 3 sets of 10.
Step-up: Stand with the foot of your injured leg on a support 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto your injured leg and straighten your knee as the other leg comes off the floor. Lower slowly. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You can stretch your leg right away by doing the first 3 exercises. Start strengthening your leg by doing the last 4 exercises.
Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out along the floor. Raise one leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. Hold this position for 15 to 30 seconds. Repeat 3 times and then switch legs.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch legs.
Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Brace yourself with one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Keep your knees together. Hold for 15 to 30 seconds.
Hip adductor stretch: Lie on your back, bend your knees, and put your feet flat on the floor. Gently spread your knees apart, stretching the muscles on the inside of your thigh. Hold for 15 to 30 seconds. Repeat 3 times.
Quad sets: Sitting on the floor with your injured leg straight and your other leg bent, press the back of the knee of your injured leg against the floor by tightening the muscles on the top of your thigh. Hold 10 seconds. Relax. Do 3 sets of 10.
Isometric knee flexion: Sitting on the floor with one leg slightly bent, dig the heel of your other leg into the floor and tighten up the back of your thigh muscles. Hold for 5 seconds. Do 3 sets of 10.
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of your injured leg toward your buttock by pulling your knee to your chest as you slide. Return to the starting position. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You can stretch your leg right away by doing the first 3 stretching exercises. Start strengthening your leg by doing the last 5 exercises.
Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out along the floor. Raise one leg and rest it against the wall next to the door frame. Hold this position for 15 to 30 seconds. Repeat 3 times and then switch legs.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch legs.
Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Brace yourself with one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Keep your knees together. Hold for 15 to 30 seconds.
Quad sets: Sitting on the floor with your injured leg straight and your other leg bent, press the back of the knee of your injured leg against the floor by tightening the muscles on the top of your thigh. Hold 10 seconds. Relax. Do 3 sets of 10.
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of your injured leg toward your buttock by pulling your knee to your chest as you slide. Return to the starting position. Do 3 sets of 10.
Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle of the other leg and lift it about 8 inches off the floor. Slowly lower your leg. Do 3 sets of 10.
Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly. Do 3 sets of 10.
Wall squat with a ball: Stand with your back, shoulders, and head against a wall. Keep your feet 2 feet away from the wall and a shoulder’s width apart. Place a ball behind your back. Slowly squat down to a 45-degree angle. Hold for 10 seconds and slide back up. Repeat 10 times. Build to 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
Start these exercises when your pain has decreased by about 25% from the time when your injury was most painful.
Towel stretch: Sit on a hard surface with one leg stretched out in front of you. Loop a towel around your toes and the ball of your foot and pull the towel toward your body keeping your knee straight. Hold for 15 to 30 seconds then relax. Repeat 3 times.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch legs.
Anterior compartment stretch: Stand with one hand against a wall or chair for balance. Bend your knee and grab the front of your foot on your leg which is away from the wall. Bend the front of the foot toward your heel. You should feel a stretch in the front of your shin. Hold for 15 to 30 seconds. Repeat 3 times.
Resisted ankle dorsiflexion: Sit with one leg out straight and your foot facing a doorway. Tie a loop in one end of elastic tubing. Put your foot through the loop so the tubing goes around the arch of your foot. Tie a knot in the other end and shut it in the door. Move backward until there is tension. Keeping your knee straight, pull your foot toward your body, stretching the tubing. Slowly return. Do 3 sets of 10.
Ankle range of motion: With your legs straight and your knee toward the ceiling, move your ankle up and down, in and out, and in circles. Only move your foot and ankle. Repeat 10 times in each direction.
Heel raise: Balance yourself while standing behind a chair or counter. Raise your body up onto your toes and hold for 5 seconds. Then slowly lower yourself down. When this becomes less painful, try lowering on one leg only. Repeat 10 times. Do 3 sets of 10.
Resisted ankle inversion: Sit with your legs out straight and cross one leg over your other ankle. Wrap elastic tubing around the ball of your bottom foot and loop it around your top foot. Hold the other end in your hand. Turn your bottom foot inward and upward, stretching the tubing. Return to the start. Do 3 sets of 10.
Resisted ankle eversion: Sit with both legs out in front of you, feet about a shoulder’s width apart. Loop elastic tubing around the arch of one foot and wrap it around the outside of the other foot. Hold the other end for tension. Turn the foot with the tubing up and out. Return to the start. Do 3 sets of 10.
Standing toe raise: Stand with your feet flat on the floor, rock back onto your heels and lift your toes off the floor. Hold for 5 seconds. Do 3 sets of 10.
Resisted hip abduction: Stand sideways near a doorway. Tie elastic tubing around the ankle on your leg farthest from the door. Knot the other end and close it in the door. Extend your leg out to the side, keeping your knee straight. Return. Do 3 sets of 10 on each leg.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
As soon as you can tolerate pressure on the ball of your foot, begin stretching your foot using the towel stretch. When this is too easy, try the standing calf stretch and soleus stretch.
Towel stretch: Sit on a hard surface with one leg stretched out in front of you. Loop a towel around your toes and the ball of your foot and pull toward your body, keeping your knee straight. Hold for 15 to 30 seconds. Repeat 3 times.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward as you lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch legs.
Standing soleus stretch: Stand facing a wall with your hands on the wall at about chest level. With both knees slightly bent and one foot back, gently lean into the wall until you feel a stretch in your lower calf. Keep your heel down. Hold for 15 to 30 seconds. Repeat 3 times.
Ankle range of motion: With your legs straight and your knee toward the ceiling, move your ankle up and down, in and out, and in circles. Only move your foot and ankle. Repeat 10 times in each direction.
Resisted ankle dorsiflexion: Sit with one leg out straight and your foot facing a doorway. Loop elastic tubing around the arch of your foot and shut the knot in the door. Move back until there is tension. Keeping your knee straight, pull your foot toward your body. Return slowly. Do 3 sets of 10.
Resisted ankle eversion: Sit with both legs out in front of you, feet about a shoulder’s width apart. Loop elastic tubing around the arch of one foot and wrap it around the outside of the other foot. Hold the other end for tension. Turn the foot with tubing up and out. Return. Do 3 sets of 10.
Heel raise: Balance yourself behind a chair or counter. Raise your body up onto your toes and hold for 5 seconds. Then slowly lower down. When less painful, try lowering on one leg only. Repeat 10 times. Do 3 sets of 10.
Standing toe raise: Stand with your feet flat on the floor, rock back onto your heels and lift your toes off the floor. Hold for 5 seconds. Do 3 sets of 10.
Towel pickup: With your heel on the ground, pick up a towel with your toes. Release. Repeat 10 to 20 times. When easy, place a book or small weight on the towel.
Single leg balance: Stand without support and balance on one leg, first with eyes open, then closed. Hold for 30 seconds. Repeat 3 times. When mastered, try standing on a pillow.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
As soon as you can tolerate pressure on the ball of your foot, begin stretching your foot using the towel stretch. When this is too easy, try the standing calf stretch and soleus stretch.
Towel stretch: Sit on a hard surface with one leg stretched out in front of you. Loop a towel around your toes and the ball of your foot and pull toward your body, keeping your knee straight. Hold for 15 to 30 seconds. Repeat 3 times.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward as you lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch legs.
Standing soleus stretch: Stand facing a wall with your hands on the wall at about chest level. With both knees slightly bent and one foot back, gently lean into the wall until you feel a stretch in your lower calf. Keep your heel down. Hold for 15 to 30 seconds. Repeat 3 times.
Ankle range of motion: With your legs straight and your knee toward the ceiling, move your ankle up and down, in and out, and in circles. Only move your foot and ankle. Repeat 10 times in each direction.
Resisted ankle dorsiflexion: Sit with one leg out straight and your foot facing a doorway. Loop elastic tubing around the arch of your foot and shut the knot in the door. Move back until there is tension. Keeping your knee straight, pull your foot toward your body. Return slowly. Do 3 sets of 10.
Frozen can roll: Roll your bare injured foot back and forth from heel to mid-arch over a frozen juice can. Repeat for 3 to 5 minutes. This is particularly helpful first thing in the morning.
Resisted ankle inversion: Sit with your legs out straight and cross one leg over your other ankle. Wrap elastic tubing around the ball of your bottom foot and loop it around your top foot. Hold the other end. Turn your bottom foot inward and upward. Return. Do 3 sets of 10.
Resisted ankle eversion: Sit with both legs out in front of you, feet about a shoulder’s width apart. Loop elastic tubing around the arch of one foot and wrap it around the outside of the other foot. Hold the other end for tension. Turn the foot with tubing up and out. Return. Do 3 sets of 10.
Heel raise: Balance yourself behind a chair or counter. Raise your body up onto your toes and hold for 5 seconds. Then slowly lower down. When less painful, try lowering on one leg only. Repeat 10 times. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may begin exercising the muscles of your foot right away by gently stretching them as follows:
Towel stretch: Sit on a hard surface with one leg stretched out in front of you. Loop a towel around your toes and the ball of your foot and pull the towel toward your body keeping your knee straight. Hold this position for 15 to 30 seconds then relax. Repeat 3 times.
When the towel stretch becomes too easy, you may begin doing the standing calf stretch.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch legs.
Sitting plantar fascia stretch: Sit in a chair and cross one foot over your other knee. Grab the base of your toes and pull them back toward your leg until you feel a comfortable stretch. Hold 15 seconds and repeat 3 times.
Achilles stretch: Stand with the ball of one foot on a stair. Reach for the bottom step with your heel until you feel a stretch in the arch of your foot. Hold for 15 to 30 seconds and then relax. Repeat 3 times.
Heel raise: Balance yourself while standing behind a chair or counter. Raise your body up onto your toes and hold for 5 seconds. Then slowly lower yourself down. When this becomes less painful, try lowering on one leg only. Repeat 10 times. Do 3 sets of 10.
Frozen can roll: Roll your bare injured foot back and forth from your heel to your mid-arch over a frozen juice can. Repeat for 3 to 5 minutes. This is particularly helpful first thing in the morning.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You can do the towel stretch right away. When it is too easy, try the standing calf stretch, soleus stretch, and leg lift. When you no longer have sharp pain in your calf or tendon, you can do the step-up, heel raises, and balance exercises.
Towel stretch: Sit on a hard surface with one leg stretched out in front of you. Loop a towel around your toes and the ball of your foot and pull the towel toward your body keeping your knee straight. Hold for 15 to 30 seconds then relax. Repeat 3 times.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward as you lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch legs.
Standing soleus stretch: Stand facing a wall with your hands on the wall at about chest level. With both knees slightly bent and one foot back, gently lean into the wall until you feel a stretch in your lower calf. Keep your heel down. Hold for 15 to 30 seconds. Repeat 3 times.
Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly. Do 3 sets of 10.
Step-up: Stand with the foot of your injured leg on a support 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto your injured leg and straighten your knee as the other leg comes off the floor. Lower slowly. Do 3 sets of 10.
Heel raise: Balance yourself behind a chair or counter. Raise your body up onto your toes and hold for 5 seconds. Then slowly lower down. When less painful, try lowering on one leg only. Repeat 10 times. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
As soon as you can tolerate pressure on the ball of your foot, begin stretching your ankle using the towel stretch. When this is too easy, try the standing calf stretch and soleus stretch.
Towel stretch: Sit on a hard surface with one leg stretched out in front of you. Loop a towel around your toes and the ball of your foot and pull toward your body, keeping your knee straight. Hold for 15 to 30 seconds. Repeat 3 times.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward as you lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch legs.
Standing soleus stretch: Stand facing a wall with your hands on the wall at about chest level. With both knees slightly bent and one foot back, gently lean into the wall until you feel a stretch in your lower calf. Keep your heel down. Hold for 15 to 30 seconds. Repeat 3 times.
Ankle range of motion: With your legs straight and your knee toward the ceiling, move your ankle up and down, in and out, and in circles. Only move your foot and ankle. Repeat 10 times in each direction.
Resisted ankle dorsiflexion: Sit with one leg out straight and your foot facing a doorway. Loop elastic tubing around the arch of your foot and shut the knot in the door. Move back until there is tension. Keeping your knee straight, pull your foot toward your body. Return slowly. Do 3 sets of 10.
Resisted ankle plantar flexion: Sit with your leg outstretched and loop the middle of the tubing around the ball of your foot. Hold the ends in both hands. Gently press the ball of your foot down and point your toes, stretching the tubing. Return. Do 3 sets of 10.
Resisted ankle inversion: Sit with your legs out straight and cross one leg over your other ankle. Wrap tubing around the ball of your bottom foot and loop it around your top foot. Hold the other end. Turn your bottom foot inward and upward. Return. Do 3 sets of 10.
Resisted ankle eversion: Sit with both legs out in front of you, feet about a shoulder’s width apart. Loop tubing around the arch of one foot and wrap it around the outside of the other foot. Hold the other end for tension. Turn the foot with tubing up and out. Return. Do 3 sets of 10.
Heel raise: Balance yourself behind a chair or counter. Raise your body up onto your toes and hold for 5 seconds. Then slowly lower down. When less painful, try lowering on one leg only. Repeat 10 times. Do 3 sets of 10.
Step-up: Stand with the foot of your injured leg on a support 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto your injured leg and straighten your knee as the other leg comes off the floor. Lower slowly. Do 3 sets of 10.
Single leg balance: Stand on your injured leg and balance, first with eyes open, then closed. Hold for 30 seconds. Repeat 3 times. When mastered, try standing on a pillow.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You can begin gently stretching your calf muscle using the towel stretch right away. Make sure you only get a gentle pull and not a sharp pain while doing this stretch.
Towel stretch: Sit on a hard surface with one leg stretched out in front of you. Loop a towel around your toes and the ball of your foot and pull toward your body, keeping your knee straight. Hold for 15 to 30 seconds then relax. Repeat 3 times.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward as you lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch legs.
Resisted ankle plantar flexion: Sit with your leg outstretched and loop the middle of the tubing around the ball of your foot. Hold the ends in both hands. Gently press the ball of your foot down and point your toes, stretching the tubing. Return. Do 3 sets of 10.
Heel raise: Balance yourself behind a chair or counter. Raise your body up onto your toes and hold for 5 seconds. Then slowly lower down. When less painful, try lowering on one leg only. Repeat 10 times. Do 3 sets of 10. You can challenge yourself by standing only on your injured leg and lifting your heel off the ground.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may start these exercises when you can stand comfortably on your injured leg with your heel resting on the floor and your full weight evenly distributed on both legs.
Towel stretch: Sit on a hard surface with one leg stretched out in front of you. Loop a towel around your toes and the ball of your foot and pull toward your body, keeping your knee straight. Hold for 15 to 30 seconds then relax. Repeat 3 times.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward as you lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch legs.
Standing soleus stretch: Stand facing a wall with your hands on the wall at about chest level. With both knees slightly bent and one foot back, gently lean into the wall until you feel a stretch in your lower calf. Keep your heel down. Hold for 15 to 30 seconds. Repeat 3 times.
Achilles stretch: Stand with the ball of one foot on a stair. Reach for the bottom step with your heel until you feel a stretch in the arch of your foot. Hold for 15 to 30 seconds and then relax. Repeat 3 times.
Heel raise: Balance yourself behind a chair or counter. Raise your body up onto your toes and hold for 5 seconds. Then slowly lower down. When less painful, try lowering on one leg only. Repeat 10 times. Do 3 sets of 10.
Step-up: Stand with the foot of your injured leg on a support 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto your injured leg and straighten your knee as the other leg comes off the floor. Lower slowly. Do 3 sets of 10.
Single leg balance: Stand on your injured leg and balance, first with eyes open, then closed. Hold for 30 seconds. Repeat 3 times. When mastered, try standing on a pillow.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
Towel stretch: Sit on a hard surface with one leg stretched out in front of you. Loop a towel around your toes and the ball of your foot and pull toward your body, keeping your knee straight. Hold for 15 to 30 seconds then relax. Repeat 3 times.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward as you lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch legs.
Heel raise: Balance yourself behind a chair or counter. Raise your body up onto your toes and hold for 5 seconds. Then slowly lower down. When less painful, try lowering on one leg only. Repeat 10 times. Do 3 sets of 10.
Step-up: Stand with the foot of your injured leg on a support 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto your injured leg and straighten your knee as the other leg comes off the floor. Lower slowly. Do 3 sets of 10.
Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly. Do 3 sets of 10.
Single leg balance: Stand on your injured leg and balance, first with eyes open, then closed. Hold for 30 seconds. Repeat 3 times. When mastered, try standing on a pillow.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
Stand on a wobble board with your feet shoulder width apart. Rock the board forwards and backwards 30 times, then side to side 30 times. Hold on to a chair if you need support.
Rotate the wobble board around so that the edge of the board is in contact with the floor at all times. Do this 30 times in a clockwise and then a counterclockwise direction.
Balance on the wobble board for as long as you can without letting the edges touch the floor. Try to do this for 2 minutes.
Rotate the wobble board in clockwise and counterclockwise circles, but do not allow the edge of the board to touch the floor.
When you have mastered these exercises, try repeating them while standing on only your injured leg. Once you can do that, try them with your eyes closed. Make sure you have something nearby to support you in case you lose your balance.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do all of these exercises right away.
Pectoralis stretch: Stand in a doorway or corner with both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds. Repeat 3 times.
Thoracic extension: While sitting in a chair, clasp both arms behind your head. Gently arch backward and look up toward the ceiling. Repeat 10 times. Do this several times per day.
Arm slide on wall: Sit or stand with your back against a wall and your elbows and wrists against the wall. Slowly slide your arms upward as high as you can while keeping your elbows and wrists against the wall. Do 3 sets of 10.
Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. Do 3 sets of 10.
Mid-trap exercise: Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Place your arms out straight to your sides with your elbows straight and thumbs toward the ceiling. Slowly raise your arms toward the ceiling as you squeeze your shoulder blades together. Lower slowly. Do 3 sets of 15. Progress to holding soup cans or small weights in your hands.
Thoracic stretch: Sit on the floor with your legs out straight in front of you. Hold your mid-thighs with your hands. Curl you head and neck toward your belly button. Hold for a count of 15. Repeat 3 times.
Quadruped arm/leg raise: Get down on your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and alternate sides. Do this 10 times on each side.
Rowing exercise: Tie a piece of elastic tubing around an immovable object and grasp the ends in each hand. Keep your forearms vertical and your elbows at shoulder level and bent to 90 degrees. Pull backward on the band and squeeze your shoulder blades together. Repeat 10 times. Do 3 sets.
Written by Phyllis Clapis, PT, DHSc, OCS, and Pierre Rouzier, MD.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do all of these exercises right away.
Pectoralis stretch: Stand in a doorway or corner with both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds. Repeat 3 times.
Thoracic extension: While sitting in a chair, clasp both arms behind your head. Gently arch backward and look up toward the ceiling. Repeat 10 times. Do this several times per day.
Arm slide on wall: Sit or stand with your back against a wall and your elbows and wrists against the wall. Slowly slide your arms upward as high as you can while keeping your elbows and wrists against the wall. Do 3 sets of 10.
Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. Do 3 sets of 10.
Mid-trap exercise: Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Place your arms out straight to your sides with your elbows straight and thumbs toward the ceiling. Slowly raise your arms toward the ceiling as you squeeze your shoulder blades together. Lower slowly. Do 3 sets of 15. Progress to holding soup cans or small weights in your hands.
Thoracic stretch: Sit on the floor with your legs out straight in front of you. Hold your mid-thighs with your hands. Curl you head and neck toward your belly button. Hold for a count of 15. Repeat 3 times.
Thoracic side stretch: To stretch your right upper back, point your right elbow and shoulders forward while twisting your trunk to the left. Hold for a count of 15. Repeat 3 times. To stretch your left upper back, point your left elbow and shoulder forward while twisting your trunk to the right. Hold for a count of 10. Repeat 3 times.
Rowing exercise: Tie a piece of elastic tubing around an immovable object and grasp the ends in each hand. Keep your forearms vertical and your elbows at shoulder level and bent to 90 degrees. Pull backward on the band and squeeze your shoulder blades together. Repeat 10 times. Do 3 sets.
Written by Phyllis Clapis, PT, DHSc, OCS, and Pierre Rouzier, MD.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do all of these exercises right away.
French stretch: Stand with your fingers clasped together and your hands high above your head. Stretch by reaching down behind your head and trying to touch your upper back while keeping your hands clasped. Keep your elbows as close to your ears as possible. Hold this position for 15 to 20 seconds. Repeat 3 to 6 times.
Triceps towel stretch: Stand with one arm over your head holding the end of a towel. Put your other arm behind your back and grab the towel. Stretch your top arm behind your head by pulling the towel down toward the floor with hand of your bottom arm. Keep the elbow of your top arm as close to your ear as possible. Hold for 15 to 20 seconds. Repeat 3 to 6 times.
Towel resistance exercise: Stand with one arm over your head holding the end of a towel. Put your other arm behind your back and grab the towel. Lift the top hand toward the ceiling while creating resistance by pulling down on the towel with your other hand. Keep the elbow of your top arm as close to your ear as possible. Hold for 10 seconds. Repeat 10 times.
French press: Sit grasping a small weight with both hands as if it were a baseball bat. Reach toward the ceiling. Bending your elbows, slowly lower the weight behind your head until the weight touches your upper back. Lift the weight up over your head and reach toward the ceiling again. Repeat 10 to 20 times.
Modified push-up: Get onto your hands and knees, with your hands directly underneath your shoulders. Slowly lower yourself toward the floor, being careful to keep your spine straight. When you can do 2 sets of 15 easily, do this with your heels in the air. Gradually progress to doing this with your legs out straight.
Triceps kick back: Lean forward with the hand of one arm resting on a table or chair for support. Hold a weight in the hand of your other arm. Keep the elbow of that arm against your side. Your arm should be bent at a 90-degree angle with your upper arm parallel to the floor. Move the forearm of your arm backward until it is straight. Repeat 10 to 20 times.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do all of these exercises right away.
Wrist Range of Motion
Flexion: Gently bend your wrist forward. Hold for 5 seconds. Do 3 sets of 10.
Extension: Gently bend your wrist backward. Hold this position 5 seconds. Do 3 sets of 10.
Side to side: Gently move your wrist from side to side (a handshake motion). Hold for 5 seconds at each end. Do 3 sets of 10.
Wrist stretch: With one hand, help to bend the opposite wrist down by pressing the back of your hand and holding it down for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Keep your elbow straight during this exercise. Do 3 sets on each hand.
Tendon glide: Start with the fingers of your hand held out straight. Gently bend the middle joints of your fingers down toward your upper palm. Hold for 5 seconds. Do 3 sets of 10.
Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. Do 3 sets of 10.
Wrist extension: Hold a soup can or hammer handle in your hand with your palm facing down. Slowly bend your wrist upward. Slowly lower the weight down into the starting position. Do 3 sets of 10. Gradually increase the weight of the object you are holding.
Grip strengthening: Squeeze a rubber ball and hold for 5 seconds. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do all of these exercises right away.
Active neck rotation: Sit in a chair, keeping your neck, shoulders, and trunk straight. First, turn your head slowly to the right. Move it gently to the point of pain. Move it back to the forward position. Relax. Then move it to the left. Repeat 10 times.
Active neck side bend: Sit in a chair, keeping your neck, shoulders, and trunk straight. Tilt your head so that your right ear moves toward your right shoulder. Move it to the point of pain. Then tilt your head so your left ear moves toward your left shoulder. Make sure you do not rotate your head while tilting or raise your shoulder toward your head. Repeat this exercise 10 times in each direction.
Neck flexion: Sit in a chair, keeping your neck, shoulders, and trunk straight. Bend your head forward, reaching your chin toward your chest. Hold for 5 seconds. Repeat 10 times.
Neck extension: Sit in a chair, keeping your neck, shoulders, and trunk straight. Bring your head back so that your chin is pointing toward the ceiling. Repeat 10 times.
Scapular active range of motion: Stand and shrug your shoulders up and hold for 5 seconds. Then squeeze your shoulder blades back and together and hold 5 seconds. Next, pull your shoulder blades downward as if putting them in your back pocket. Relax. Repeat this sequence 10 times.
Active elbow flexion and extension: Gently bring your palm up toward your shoulder and bend your elbow as far as you can. Then straighten your elbow as far as you can 10 times. Do 3 sets of 10.
Wrist stretch: With one hand, help to bend the opposite wrist down by pressing the back of your hand and holding it down for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Keep your elbow straight during this exercise. Do 3 sets on each hand.
Straight finger flexion: Make a right angle with your knuckles and keep your fingers straight. Hold this position for 10 seconds. Repeat 5 times.
Finger squeeze: Practice squeezing items between each of the fingers on one hand. You can use paper, pens, and sponges. Hold for 10 seconds. Repeat 5 times for each finger.
Grip strengthening: Squeeze a rubber ball and hold for 5 seconds. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do all of these exercises after you no longer need the splint or tape on your finger.
Finger passive range of motion: Gently assist the injured joint by helping to bend it with your other hand. Gently try to straighten out the injured joint with your other hand. Repeat slowly, holding for 5 seconds at the end of each motion. Do this 10 times. Do these exercises 3 to 5 times per day.
Fist making: Make your hand into a fist. If the injured finger will not bend into the fist, assist it with your uninjured hand and try to help it bend into the fist. Hold this position for 5 to 10 seconds. Repeat 10 times.
Object pick-up: Practice picking up small objects such as coins, marbles, pins, or buttons with one finger and the thumb.
Finger extension: With your palm flat on a table and your fingers straight out, lift each finger straight up one at a time. Hold your finger up for 5 seconds then and put it down. Continue until you have done all 5 fingers. Repeat 10 times.
Grip strengthening: Squeeze a rubber ball and hold for 5 seconds. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do all of these exercises right away.
Finger passive range of motion: Gently assist the injured joint by helping to bend it with your other hand. Gently try to straighten out the injured joint with your other hand. Repeat slowly, holding for 5 seconds at the end of each motion. Do this 10 times. Do these exercises 3 to 5 times per day.
Fist making: Make your hand into a fist. If the injured finger will not bend into the fist, assist it with your uninjured hand and try to help it bend into the fist. Hold this position for 5 to 10 seconds. Repeat 10 times.
Object pick-up: Practice picking up small objects such as coins, marbles, pins, or buttons with one finger and the thumb.
Finger extension: With your palm flat on a table and your fingers straight out, lift each finger straight up one at a time. Hold your finger up for 5 seconds then and put it down. Continue until you have done all 5 fingers. Repeat 10 times.
Grip strengthening: Squeeze a rubber ball and hold for 5 seconds. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
These exercises are designed to gently move your sacroiliac joint. Do not do these exercises if they cause any pain or discomfort. If your pain continues see your healthcare provider or physical therapist as soon as possible.
Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out in front of you along the floor. Raise one leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times and then switch legs and do the exercise again.
Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Don’t arch or twist your back. Keep your knees together. Hold this stretch for 15 to 30 seconds.
Hip adductor stretch: Lie on your back, bend your knees, and put your feet flat on the floor. Gently spread your knees apart, stretching the muscles on the inside of your thigh. Hold this for 15 to 30 seconds. Repeat 3 times.
Isometric hip adduction: Sit with your knees bent 90° with a pillow placed between your knees and your feet flat on the floor. Squeeze the pillow for 5 seconds and then relax. Do 3 sets of 10.
Gluteal Sets: Lie on your stomach with your legs straight out behind you. Squeeze your buttock muscles together and hold for 5 seconds. Release. Do 3 sets of 10.
Lower trunk rotation: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Keeping your shoulders down flat, gently rotate your legs to one side, then to the other side as far as you can. Repeat 10 to 20 times.
Single knee to chest stretch: Lie on your back with your legs straight out in front of you. Bring one knee up to your chest and grasp the back of your thigh. Pull your knee toward your chest, stretching your buttock muscle. Hold this position for 15 to 30 seconds and return to the starting position. Repeat 3 times on each side.
Double knee to chest: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Pull both knees up to your chest. Hold for 5 seconds and repeat 10 to 20 times.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
Begin stretching your groin muscles as soon as you can tolerate a stretch to that area.
Hip adductor stretch: Lie on your back, bend your knees, and put your feet flat on the floor. Gently spread your knees apart, stretching the muscles on the inside of your thigh. Hold this for 15 to 30 seconds. Repeat 3 times.
Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out in front of you along the floor. Raise one leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times and then switch legs and do the exercise again.
You may do the next 2 exercises when the pain in the groin muscles decreases.
Side-lying leg lift (cross over): Lie on your side with your top leg bent and that foot placed in front of the bottom leg. Keep your bottom leg straight. Raise your bottom leg as far as you can comfortably and hold it for 5 seconds. Keep your hips still while you are lifting your leg. Hold this position for 5 seconds and then slowly lower your leg. Do 3 sets of 10.
Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle of the other leg and lift it about 8 inches off the floor, keeping the thigh muscle tight throughout. Slowly lower your leg back down to the floor. Do 3 sets of 10.
When the leg lifts become easy, it is time to start strengthening your thigh muscles and groin muscles using the elastic tubing exercises.
Resisted hip flexion: Stand facing away from a door. Tie a loop in one end of a piece of elastic tubing and put it around one ankle. Tie a knot in the other end of the tubing and shut the knot in the door near the bottom. Tighten up the front of your thigh muscle and bring your leg forward, keeping your knee straight. Do 3 sets of 10.
Resisted hip extension: Stand facing a door with elastic tubing tied around one ankle. Knot the other end of the tubing and shut the knot in the door. Pull your leg straight back, keeping your knee straight. Make sure you do not lean forward. Do 3 sets of 10.
Resisted hip abduction: Stand sideways near a doorway. Tie elastic tubing around the ankle on your leg which is away from the door. Knot the other end of the tubing and close the knot in the door. Extend your leg out to the side, keeping your knee straight. Return to the starting position. Do 3 sets of 10. To challenge yourself, move farther away from the door.
Resisted hip adduction: Stand sideways next to a door. Tie a loop in one end of the tubing and slip the loop around the ankle of your leg which is closest to the door. Make a knot in the other end of the tubing and close the knot in a door. Bring your leg with the tubing across your body sideways, crossing over your other leg and stretching the tubing. Return to the starting position. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You can begin stretching your hip muscles right away by doing the first 2 exercises. Make sure you only feel a mild discomfort when stretching and not a sharp pain. You may do the last 3 exercises when the pain is gone.
Hip flexor stretch: Kneel, then put your one leg forward, with the foot resting flat on the floor. From this position, tighten your stomach muscles, flatten your lower back and lean your hips forward slightly until you feel a stretch at the front of your hip. Try to keep your body upright as you do this. Hold this position for 15 to 30 seconds. Repeat 3 times on each side.
Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Don’t arch or twist your back. Keep your knees together. Hold this stretch for 15 to 30 seconds.
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of the leg on your injured side toward your buttock by pulling your knee to your chest as you slide. Return to the starting position. Do 3 sets of 10.
Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle of the other leg and lift it about 8 inches off the floor, keeping the thigh muscle tight throughout. Slowly lower your leg back down to the floor. Do 3 sets of 10.
Resisted hip flexion: Stand facing away from a door. Tie a loop in one end of a piece of elastic tubing and put it around one ankle. Tie a knot in the other end of the tubing and shut the knot in the door near the bottom. Tighten up the front of your thigh muscle and bring your leg forward, keeping your knee straight. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do all of these exercises right away.
Gluteal stretch: Lying on your back with both knees bent, rest the ankle of one leg over the knee of your other leg. Grasp the thigh of the bottom leg and pull that knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on the top leg. Hold this for 15 to 30 seconds. Repeat 3 times.
Standing hamstring stretch: Place the heel of your injured leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead of your leg. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
Resisted hip abduction: Stand sideways near a doorway. Tie elastic tubing around the ankle on your leg which is away from the door. Knot the other end of the tubing and close the knot in the door. Extend your leg out to the side, keeping your knee straight. Return to the starting position. Do 3 sets of 10.
To challenge yourself, move farther away from the door.
Partial curl: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don’t hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side.
Prone hip extension (bent leg): Lie on your stomach with a pillow underneath your hips. Bend one knee, tighten up your buttocks muscles, and lift your leg off the floor about 6 inches. Keep the leg on the floor straight. Hold for 5 seconds. Then lower your leg and relax. Do 3 sets of 10.
Repeat this exercise for the other leg.
Quadruped arm/leg raise: Get down on your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and alternate sides. Do this 10 times on each side.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do all of these exercises right away.
Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Don’t arch or twist your back. Keep your knees together. Hold this stretch for 15 to 30 seconds.
Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out in front of you along the floor. Raise one leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times and then switch legs and do the exercise again.
Gluteal stretch: Lying on your back with both knees bent, rest the ankle of one leg over the knee of your other leg. Grasp the thigh of the bottom leg and pull that knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on the top leg. Hold this for 15 to 30 seconds. Repeat 3 times.
Iliotibial band stretch, standing: Cross one leg in front of the other leg and bend down and touch your toes. You can move your hands across the floor toward the front leg and you will feel more stretch on the outside of your thigh on the other side. Hold this position for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Reverse the positions of your legs and repeat.
Iliotibial band stretch, side-leaning: Stand sideways near a wall. Place one hand on the wall for support. Cross the leg farthest from the wall over the other leg, keeping the foot closest to the wall flat on the floor. Lean your hips into the wall. Hold the stretch for 15 seconds, repeat 3 times, and then switch legs and repeat the exercise another 3 times.
Prone hip extension: Lie on your stomach with your legs straight out behind you. Tighten the buttocks and thigh muscles of your injured leg and lift it off the floor about 8 inches. Keep your knee straight. Hold for 5 seconds. Then lower your leg and relax. Do 3 sets of 10.
Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do all of these exercises right away.
Iliotibial band stretch: Standing: Cross one leg in front of the other leg and bend down and touch your toes. You can move your hands across the floor toward the front leg and you will feel more stretch on the outside of your thigh on the other side. Hold this position for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Reverse the positions of your legs and repeat.
Iliotibial band stretch: Side-leaning: Stand sideways near a wall. Place one hand on the wall for support. Cross the leg farthest from the wall over the other leg, keeping the foot closest to the wall flat on the floor. Lean your hips into the wall. Hold the stretch for 15 seconds, repeat 3 times, and then switch legs and repeat the exercise another 3 times.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with the heel on the floor, and the other leg forward. Turn your back foot slightly inward (as if you were pigeon-toed) as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times and then switch the position of your legs and repeat the exercise 3 times. Do this exercise several times each day.
Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out in front of you along the floor. Raise one leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times and then switch legs and do the exercise again.
Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Don’t arch or twist your back. Keep your knees together. Hold this stretch for 15 to 30 seconds.
Wall squat with a ball: Stand with your back, shoulders, and head against a wall and look straight ahead. Keep your shoulders relaxed and your feet 2 feet away from the wall and a shoulder’s width apart. Place a soccer or basketball-sized ball behind your back. Keeping your back upright, slowly squat down to a 45-degree angle. Your thighs will not yet be parallel to the floor. Hold this position for 10 seconds and then slowly slide back up the wall. Repeat 10 times. Build up to 3 sets of 10.
Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly. Do 3 sets of 10.
Knee stabilization: Wrap a piece of elastic tubing around the ankle of the uninjured leg. Tie a knot in the other end of the tubing and close it in a door. Stand facing the door on the leg without tubing and bend your knee slightly, keeping your thigh muscles tight. While maintaining this position, move the leg with the tubing straight back behind you. Do 3 sets of 10. Turn 90 degrees so the leg without tubing is closest to the door. Move the leg with tubing away from your body. Do 3 sets of 10. Turn 90 degrees again so your back is to the door. Move the leg with tubing straight out in front of you. Do 3 sets of 10. Turn your body 90 degrees again so the leg with tubing is closest to the door. Move the leg with tubing across your body. Do 3 sets of 10.
Clam exercise: Lie on your uninjured side with your hips and knees bent and feet together. Slowly raise your top leg toward the ceiling while keeping your heels touching each other. Hold for 2 seconds and lower slowly. Do 3 sets of 10 repetitions.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You can stretch your gluteal muscles using the first 2 exercises right away.
Single knee to chest stretch: Lie on your back with your legs straight out in front of you. Bring one knee up to your chest and grasp the back of your thigh. Pull your knee toward your chest, stretching your buttock muscle. Hold this position for 15 to 30 seconds and return to the starting position. Repeat 3 times on each side.
Gluteal stretch: Lying on your back with both knees bent, rest the ankle of one leg over the knee of your other leg. Grasp the thigh of the bottom leg and pull that knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on the top leg. Hold this for 15 to 30 seconds. Repeat 3 times.
Gluteal Sets: Lie on your stomach with your legs straight out behind you. Squeeze your buttock muscles together and hold for 5 seconds. Release. Do 3 sets of 10.
Prone hip extension (bent leg): Lie on your stomach with a pillow underneath your hips. Bend one knee, tighten up your buttocks muscles, and lift your leg off the floor about 6 inches. Keep the leg on the floor straight. Hold for 5 seconds. Then lower your leg and relax. Do 3 sets of 10.
Resisted hip extension: Stand facing a door with elastic tubing tied around one ankle. Knot the other end of the tubing and shut the knot in the door. Pull your leg straight back, keeping your knee straight. Make sure you do not lean forward. Do 3 sets of 10.
Resisted hip abduction: Stand sideways near a doorway. Tie elastic tubing around the ankle on your leg which is away from the door. Knot the other end of the tubing and close the knot in the door. Extend your leg out to the side, keeping your knee straight. Return to the starting position. Do 3 sets of 10.
Lunge: Stand and take a large step forward with your right leg. Dip your left knee down toward the floor and bend your right leg. Return to the starting position. Repeat the exercise, this time stepping forward with the left leg and dipping the leg on your right side down. Do 3 sets of 10 on each side.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do all of these exercises right away.
Quadriceps stretch: Stand an arm’s length away from the wall with your injured leg farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle of your injured leg and pull your heel toward your buttocks. Don’t arch or twist your back. Keep your knees together. Hold this stretch for 15 to 30 seconds.
Quad sets: Sitting on the floor with your injured leg straight and your other leg bent, press the back of the knee of your injured leg against the floor by tightening the muscles on the top of your thigh. Hold this position 10 seconds. Relax. Do 3 sets of 10.
Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle of the other leg and lift it about 8 inches off the floor, keeping the thigh muscle tight throughout. Slowly lower your leg back down to the floor. Do 3 sets of 10.
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of your injured leg toward your buttock by pulling your knee to your chest as you slide. Return to the starting position. Do 3 sets of 10.
Prone knee bend: Lie on your stomach with your legs straight out behind you. Bend your knee so that your heel comes toward your buttocks. Hold 5 seconds. Relax and return your foot to the floor. Do 3 sets of 10. As this becomes easier you can add weights to your ankle.
Wall squat: Stand with your back, shoulders, and head against a wall and look straight ahead. Keep your shoulders relaxed and your feet 1 foot away from the wall and a shoulder’s width apart. Keeping your head against the wall, slide down the wall, lowering your buttocks toward the floor until your thighs are almost parallel to the floor. Hold this position for 10 seconds. Make sure to tighten the thigh muscles as you slowly slide back up to the starting position. Do 3 sets of 10.
Step-up: Stand with the foot of your injured leg on a support (like a small step or block of wood) 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto your injured leg on the support straighten your knee as the other leg comes off the floor. Lower your leg back to the floor slowly. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may begin with the first 3 exercises right away. When swelling in your knee has gone down and you are able to stand with equal weight on both legs, you may do the remaining exercises.
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of your injured leg toward your buttock by pulling your knee to your chest as you slide. Return to the starting position. Do 3 sets of 10.
Quad sets: Sitting on the floor with your injured leg straight and your other leg bent, press the back of the knee of your injured leg against the floor by tightening the muscles on the top of your thigh. Hold this position 10 seconds. Relax. Do 3 sets of 10.
Passive knee extension: While lying on your back, place a rolled-up towel underneath the heel of your injured leg so the heel is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. Try to hold this position for 2 minutes. Repeat 3 times. Do this exercise several times per day.
Wall squat with a ball: Stand with your back, shoulders, and head against a wall and look straight ahead. Keep your feet 2 feet away from the wall and a shoulder’s width apart. Place a soccer or basketball-sized ball behind your back. Keeping your back upright, slowly squat down to a 45-degree angle. Hold this position for 10 seconds and then slowly slide back up the wall. Repeat 10 times. Build up to 3 sets of 10.
Knee stabilization: Wrap a piece of elastic tubing around the ankle of the uninjured leg. Tie a knot in the other end and close it in a door. Facing the door, move the tubing leg straight back; then turn 90 degrees and move it away from your body; turn again and move it forward; turn again and move it across your body. Do 3 sets of 10 in each direction. Hold onto a chair for balance if needed.
Resisted terminal knee extension: Make a loop from a piece of elastic tubing by tying a knot in both ends. Close both knots in a door. Step into the loop so the tubing is around the back of your injured leg. Bend the knee about 45 degrees. Slowly straighten your leg, keeping your thigh muscle tight. Do 3 sets of 10.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do the first 4 exercises right away. You may do the remaining exercises when you have less knee pain.
Passive knee extension: While lying on your back, place a rolled-up towel underneath the heel of your injured leg so the heel is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. Try to hold this position for 2 minutes. Repeat 3 times. Do this exercise several times per day.
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of your injured leg toward your buttock by pulling your knee to your chest as you slide. Return to the starting position. Do 3 sets of 10.
Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle of the other leg and lift it about 8 inches off the floor. Slowly lower your leg back down to the floor. Do 3 sets of 10.
Prone knee bend: Lie on your stomach with your legs straight out behind you. Bend your knee so that your heel comes toward your buttocks. Hold 5 seconds. Relax and return your foot to the floor. Do 3 sets of 10.
Wall squat: Stand with your back, shoulders, and head against a wall. Keep your feet 1 foot away from the wall and a shoulder’s width apart. Slide down the wall, lowering your buttocks toward the floor until your thighs are almost parallel to the floor. Hold for 10 seconds. Tighten the thigh muscles as you slide back up. Do 3 sets of 10.
Step-up: Stand with the foot of your injured leg on a support 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto your injured leg and straighten your knee as the other leg comes off the floor. Lower your leg back to the floor slowly. Do 3 sets of 10.
Resisted terminal knee extension: Make a loop from a piece of elastic tubing by tying a knot in both ends. Close both knots in a door. Step into the loop so the tubing is around the back of your injured leg. Bend the knee about 45 degrees. Slowly straighten your leg, keeping your thigh muscle tight. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You may do the first 6 exercises right away. You may do the remaining exercises when you have less pain and swelling in your knee.
Passive knee extension: While lying on your back, place a rolled-up towel underneath the heel of your injured leg so the heel is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. Try to hold this position for 2 minutes. Repeat 3 times. Do this exercise several times per day.
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of your injured leg toward your buttock by pulling your knee to your chest as you slide. Return to the starting position. Do 3 sets of 10.
Prone knee bend: Lie on your stomach with your legs straight out behind you. Bend your knee so that your heel comes toward your buttocks. Hold 5 seconds. Relax and return your foot to the floor. Do 3 sets of 10.
Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle of the other leg and lift it about 8 inches off the floor. Slowly lower your leg back down. Do 3 sets of 10.
Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly. Do 3 sets of 10.
Wall squat: Stand with your back, shoulders, and head against a wall. Keep your feet 1 foot away from the wall and a shoulder’s width apart. Slide down the wall, lowering your buttocks toward the floor until your thighs are almost parallel to the floor. Hold for 10 seconds. Tighten the thigh muscles as you slide back up. Do 3 sets of 10.
Step-up: Stand with the foot of your injured leg on a support 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto your injured leg and straighten your knee as the other leg comes off the floor. Lower your leg back to the floor slowly. Do 3 sets of 10.
Resisted terminal knee extension: Make a loop from a piece of elastic tubing by tying a knot in both ends. Close both knots in a door. Step into the loop so the tubing is around the back of your injured leg. Bend the knee about 45 degrees. Slowly straighten your leg, keeping your thigh muscle tight. Do 3 sets of 10.
Adapted from RelayHealth patient education. Provided by HealthZone MD Family & Sports Medicine.
You can begin stretching the muscles that run along the outside of your hip using the first 3 exercises. You can do the strengthening exercises when the sharp pain lessens.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
The first 5 exercises are stretching exercises. You may do these when the sharp wrist pain goes away. The last 3 exercises are strengthening exercises. You may do these exercises when stretching is nearly painless.
When this exercise becomes pain free, do it with some weight in your hand such as a soup can or hammer handle.
starting position. Do 3 sets of 10. Gradually increase the weight of the object you are holding.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
You may do the stretching exercises when the sharp wrist pain goes away. You may do the strengthening exercises when stretching is nearly painless.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
You may do all of these exercises when the initial pain is gone.
Written by Scott Coleman, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
It is important to have strong abdominal muscles when the structures of your spine are weakened. These exercises help build strong stomach muscles.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
After lying on your stomach for 5 minutes, prop yourself up on your elbows for another 5 minutes. Lie flat again for 1 minute, then press down on your hands and extend your elbows while keeping your hips flat on the floor. Hold for 1 second and lower yourself to the floor. Repeat 10 times. Do 4 sets. Rest for 2 minutes between sets. You should have no pain in your legs when you do this, but it is normal to feel pain in your lower back. Do this several times a day.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
After lying on your stomach for 5 minutes, prop yourself up on your elbows for another 5 minutes. Lie flat again for 1 minute, then press down on your hands and extend your elbows while keeping your hips flat on the floor. Hold for 1 second and lower yourself to the floor. Repeat 10 times. Do 4 sets. Rest for 2 minutes between sets. You should have no pain in your legs when you do this, but it is normal to feel pain in your lower back. Do this several times a day.
Do the following, partial curl exercise only when you no longer have pain in your buttocks or legs.
If you have a herniated disk, you should limit driving and other sitting activities to no more than 30 minutes at a time. Walking is also good exercise for you.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
The first 5 exercises are stretching exercises. You may do these when the sharp wrist pain goes away. The last 3 exercises are strengthening exercises. You may do these exercises when stretching is nearly painless.
When this exercise becomes pain free, do it with some weight in your hand such as a soup can or hammer handle.
starting position. Do 3 sets of 10. Gradually increase the weight of the object you are holding.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
You may do the stretching exercises when the sharp wrist pain goes away. You may do the strengthening exercises when stretching is nearly painless.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
You may do all of these exercises when the initial pain is gone.
Written by Scott Coleman, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
You may do the stretching exercises right away. You may do the strengthening exercises when stretching is nearly painless.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
You may do the stretching exercises right away. You may do the strengthening exercises when stretching is nearly painless.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
You may do the stretching exercises right away. You may do the strengthening exercises when stretching is nearly painless.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
You may do the stretching exercises right away. You may do the strengthening exercises when stretching is nearly painless.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
until the dumbbells touch. Lower slowly back to the starting position. Do 3 sets of 10. Gradually increase the amount of weight in your hands.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
Do these exercises as soon as your healthcare provider says you can.
As these exercises become easier, add a weight to your hand to give you some resistance
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
You may do these exercises when your pain has improved.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
You may do all of these exercises right away.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
Do these exercises as soon as your healthcare provider says you can.
As these exercises become easier, add a weight to your hand to give you some resistance.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
You can begin these exercises when moving your neck in all directions (up, down, right, left) does not cause numbness or tingling down your arm or into your hand. Do not do any exercises that make your neck pain worse.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
Written by Phyllis Clapis, PT, DHSc, OCS, and Pierre Rouzier, MD.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
Do these exercises only if you do not have pain or numbness running down your arm or into your hand. The first 6 exercises are meant to help your neck remain flexible. Do not do any exercises that make your neck pain worse.
Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth. Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
You may do all of these exercises right away but avoid any movements that increase your pain.
Right: Turn your head to the right and clasp your hands behind your head. Let the weight of your arms pull your chin to the right side of your chest. Relax. Hold for a count of 15. Do this 3 times.
Left: Turn your head to the left and clasp your hands behind your head. Let the weight of your arms pull your chin to the left side of your chest. Relax. Hold for a count of 15. Do this 3 times.
Right side: Rotate your neck by looking over your right shoulder. Lift your right hand and place your palm on the left side of your chin. Push your chin with your palm toward your right shoulder. Hold for a count of 10. Do this 3 times.
Left side: Rotate your neck by looking over your left shoulder. Lift your left hand and place your palm on the right side of your chin. Push your chin with your palm toward your left shoulder. Hold for a count of 10. Do this 3 times.
Written by Pierre Rouzier, MD, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth. Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
