Rehabilitation Exercises After Injury

Dapeng Zhang's Shoulder Exercises
1. This is a resistance exercise to build muscle; Have one arm bent at the side of the body and try to lift it against gentle resistance (such as another person) preventing this by using counter pressure. A strip of latex sheeting (or a long bungee) held securely under the foot (don't let it snap back!) will also provide this.

2. Stand at arms length from a wall and move the hand up and down as though you were using a paint brush.

3. Push off the wall gently with both hands as though you were doing vertical 'press ups'. Start these with only what feels comfortable and try to build up the repetitions every few days.

4. Imagine you are striving to reach a ripe apple high on a tree - just out of reach. Stand on tiptoe trying to make every bit of yourself higher and taller to reach it. Relax and repeat.

Do remember that whilst exercises are very necessary, it's important to listen to our bodies and gauge how they feel in regard to how much physical stress is needed to be beneficial rather than overly taxing to the recovering shoulder.


Ankle Rehabilitation Exercises
Use these exercises to increase the range of motion ankle after injury. All exercises (except the ‘Alphabet’ exercises) should be performed while sitting on the floor with your legs full extended, knees straight, out in front of you (this is the ‘neutral position’). Each one should be performed 10 times in row.

Dorsiflexion

1. Moving only your ankle, point your foot back toward your nose (while keeping knee straight). Continue until you feel discomfort or can't tilt it back any further.

2. Hold the position for 15 seconds then return to the neutral position.

Plantar flexion
1. Moving only your ankle point your foot forward (while keeping knees straight). Continue until you feel discomfort or can't move it any further.

2. Hold for 15 seconds then return to the neutral position.

Inversion

1. Moving only your ankle and keeping your toes pointed up, turn your foot inward, so the sole is facing your other leg. Continue until either discomfort is felt or you can no longer turn your foot inward.

2. Hold this position for 15 seconds then return to the neutral position.

Eversion

1. Moving only your ankle and keeping your toes pointed up, turn your foot outward, away from your other leg. Continue until either discomfort is felt or you can no longer turn your foot.

2. Hold for 15 seconds then return to the neutral position.

The Alphabet
1. Sit on a chair with your foot dangling in the air or on a bed with your foot hanging off edge.

2. Draw the alphabet one letter at a time by moving the injured ankle and using your big toe as your 'pencil'.



Knee Injury Rehabilitation Exercises
1. Heel slide

Sit on the floor with legs outstretched. Slowly bend the knee of your injured leg while sliding your heel/foot across the floor toward you. Slide back into the starting position and repeat 10 times.

2. Isometric Contraction of the Quadriceps

Sit on the floor with your injured leg straight and your other leg bent. Contract the quadricep of the injured knee without moving the leg. Hold for 10 seconds, Relax, then repeat 10 times

3. Prone knee flexion:

Lie on your stomach with your leg straight. Bend your knee and bring your heel toward your buttocks. Hold 5 seconds. Relax. Repeat 10 times.

Add the following exercises once knee swelling decreases and you can stand evenly on both legs without favoring the injured knee.

4. Passive Knee extension

Sit in a chair and place your heel on another chair of equal height. Relax your leg and allow your knee to straighten. Rest in this position 1-2 minutes several times a day to stretch out the hamstrings.

5. Heel Raise

While standing, place your hand on a chair for balance. Raise up onto your toes and hold it for 5 seconds. Slowly lower your heel to the floor and repeat 10 times.

6. Half Squat

Stand holding a table with both hands. With feet shoulder's width apart, slowly bend your knees and squat, lowering your hips into a half squat. Hold 10 seconds and slowly return to a standing position. Repeat 10 times.

7. Knee extension

Loop one end of a theraband around a table leg and the other around the knee of your injured leg and face the table. Bend your knee about 45 degrees against the resistance of the tubing and return.

8. One legged standing

As tolerated, try to stand unassisted on the injured leg for 10 seconds. Work up to this exercise over several weeks.



Wrist strengthening - Basic exercises

To begin with, the following basic wrist strengthening exercises should be performed 3 times daily doing 10 repetitions each time.

1. Spread your fingers apart and close them

2. Imitate a typing action and do this as fast as you can

3. Place your hand palm down a table and lift each finger in turn

4. Squeeze a tennis ball, hold for 5 seconds, 10 times and release the grip.

Repeat these exercises regularly during the day as long as there is no pain or discomfort.

Advanced Exercises


Throw a ball against a wall and build up to throwing a ball with a partner gradually using more distance in between.

Use a racquet, golf club or other equipment to practice typical movements alone before returning fully to your chosen sport or activity.
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