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Rady Children's Specialists

Exercise Plans

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Sports Exercise Videos

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. Your 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.

Fitting Your Crutches

How to size and adjust your crutches so your weight rests on your hands, not under your arms.

Sit to Stand

How to safely stand up from a chair using your crutches.

Stand to Sit

How to safely lower yourself into a chair using your crutches.

Walking: Non-Weight Bearing

How to walk while keeping all weight off your injured leg.

Walking: Toe-Touch Weight Bearing

How to walk while resting only your toes lightly on the ground for balance.

Walking: Weight Bearing as Tolerated

How to walk while putting as much weight on your injured leg as is comfortable.

Stairs: Non-Weight Bearing

How to go up and down stairs while keeping all weight off your injured leg.

Stairs: Weight Bearing as Tolerated

How to go up and down stairs while putting as much weight on your leg as is comfortable.

Knee Exercises

Phase 1

Phase 2

Phase 3

Core Exercises

Shoulder Exercises

Phase 1

Exercise Resources