Whether you’re doing exercises for the legs or the upper body, you should begin with Phase 1 of each video group below. Work on these exercises for about two to four weeks, depending on how well you are doing (no pain, consistently doing them everyday), then advance to Phase 2. Proceed for another two to four weeks, then advance to Phase 3. You can choose to incorporate all the exercises from each phase as you advance or choose to move onto just the exercises of the new phase. You goal is to complete two to four weeks in each phase so that the entire rehabilitation process takes about six to 12 weeks to complete.
The core exercises can be performed at anytime throughout your rehabilitation process or independently of the other exercises as directed by your treating provider. If you have significant pain or swelling from doing these exercises, contact our office for further instructions or guidance.
- Knee Exercises (Phase 1)
- IT band rolling (https://youtu.be/IoN2UVFrtns)
- IT band rolling with foam roller (https://youtu.be/Xs_Yhijutr0)
- VMO cueing (https://youtu.be/NlZZG1OaApg)
- VMO kicks (https://youtu.be/lS-lXIZxbes)
- Straight leg raises (https://youtu.be/HdzzPtbbs7w)
- Side-lying hip abduction (https://youtu.be/EIiFv4clRDg)
- Clamshells (https://youtu.be/z7yG_vTQn2Q)
- Double leg bridge (https://youtu.be/1JmrRRe0Zog)
- Single leg bridge (https://youtu.be/4OLi_LhgOXQ)
- Knee Exercises (Phase 2)
- Knee Exercises (Phase 3)
- Core Exercises
- Shoulder Exercises (Phase 1)
- Shoulder Exercises (Phase 2)
- Shoulder Exercises (Phase 3)
A special thanks to the following contributors to these videos:
Luke Burns (UC San Diego School of Medicine Independent Study Project)
JD Bomar, M.P.H.
Kristina Pravanta, ATC, OPA-C