Stretching
Other stretches:
Hamstrings stretch: Start in a supine position. Raise one leg and grasp behind knee (keeping the knee straight) bring the leg in towards you.
TFL/IT band/Abductor stretch: Stand next to wall on your R side, cross the R leg over the left, and tilt your hip towards the wall. Switch to L side.
Adductor stretch: most common way, is the butterfly stretch; other ways include the frog stretch- get in a deep squat position, place your elbows inside your knees and push out slowly; another way includes having both knees on the ground and widen your stance. As demonstrated below.
Hamstrings stretch: Start in a supine position. Raise one leg and grasp behind knee (keeping the knee straight) bring the leg in towards you.
TFL/IT band/Abductor stretch: Stand next to wall on your R side, cross the R leg over the left, and tilt your hip towards the wall. Switch to L side.
Adductor stretch: most common way, is the butterfly stretch; other ways include the frog stretch- get in a deep squat position, place your elbows inside your knees and push out slowly; another way includes having both knees on the ground and widen your stance. As demonstrated below.
strengthening
Hip extension:
With upper body relaxed on a table, slowly extend the lower leg, focusing on firing the gluteus maximus prior to the hamstrings while avoiding muscular activation of the low back. Repeat for each leg.
With upper body relaxed on a table, slowly extend the lower leg, focusing on firing the gluteus maximus prior to the hamstrings while avoiding muscular activation of the low back. Repeat for each leg.
Other common strengthen exercises:
4 quad exercise: In a supine position, contract R quad, raise leg about 15-20 degrees off the table and relax; switch to side lying on L side, contract R quad, abduct hip 20 degrees and relax; switch to prone, contract quad, raise extend the hip 20 degrees, relax; switch to side lying on the R side (have the L leg flexed over the R leg), contract quad, raise leg 20 degrees and relax.
Single leg balance: Start on the floor, stand on leg, knee slightly bent, balance for 30 seconds: progression can include eyes closed- dynadisk- bosuball, etc...
Hamstring curls: Use stability ball, with R leg, dig R heel into the ball, raise hips off the table and roll the ball in towards you. Switch legs.
The previous are basic exercises that can be incorporated into a rehab plan, but are very general and not injury specific.
4 quad exercise: In a supine position, contract R quad, raise leg about 15-20 degrees off the table and relax; switch to side lying on L side, contract R quad, abduct hip 20 degrees and relax; switch to prone, contract quad, raise extend the hip 20 degrees, relax; switch to side lying on the R side (have the L leg flexed over the R leg), contract quad, raise leg 20 degrees and relax.
Single leg balance: Start on the floor, stand on leg, knee slightly bent, balance for 30 seconds: progression can include eyes closed- dynadisk- bosuball, etc...
Hamstring curls: Use stability ball, with R leg, dig R heel into the ball, raise hips off the table and roll the ball in towards you. Switch legs.
The previous are basic exercises that can be incorporated into a rehab plan, but are very general and not injury specific.
(Information from Core Strengthening and Stretching Program created by ATS' and Colby Lash, ATC in the USOEC )
Modalities
Common modalities that can be used to assist in treatment include:
Ultrasound
Electric Stimulation
Ice, Ice, Ice
Heat pack (after the initial 48-72 hours of injury)
Massage
Ultrasound
Electric Stimulation
Ice, Ice, Ice
Heat pack (after the initial 48-72 hours of injury)
Massage
Jeopardy Question:
Scenario: Athlete comes into the clinic complaining of medial hip. You complete a full evaluation, the athlete is point tender on the medial aspect of femur on their R leg. The athlete is lacking AROM for hip extension and adduction. Full PROM for all motions. The athlete can do about 75% for RROM of adduction, 100% for all other motions. MMT for adductors is a 3-/5, for iliopsoas 4+/5, sartorius 5/5, abductors 5/5, and hamstrings 5/5. Piriformis test is positive and thomas test is positive.
What are some basic stretches, strengthening exercises, and/or modalities that can be incorporated into this patients rehab plan?
Scenario: Athlete comes into the clinic complaining of medial hip. You complete a full evaluation, the athlete is point tender on the medial aspect of femur on their R leg. The athlete is lacking AROM for hip extension and adduction. Full PROM for all motions. The athlete can do about 75% for RROM of adduction, 100% for all other motions. MMT for adductors is a 3-/5, for iliopsoas 4+/5, sartorius 5/5, abductors 5/5, and hamstrings 5/5. Piriformis test is positive and thomas test is positive.
What are some basic stretches, strengthening exercises, and/or modalities that can be incorporated into this patients rehab plan?