Comprehensive Sports Injury Recovery Exercise Program

Introduction

This exercise program is designed to help you safely return to athletic activities following a sports injury. Always follow your orthopedic specialist's specific instructions and modify exercises based on your particular condition.

General Guidelines

• Start slowly and progress gradually
• Stop if you experience increased pain
• Perform exercises on both sides for balanced strength
• Maintain proper form throughout exercises

Phase 1: Initial Recovery

Range of Motion Exercises

1. Gentle Stretching

   • Hold stretches for 15-30 seconds
   • Perform 3-5 repetitions
   • Focus on pain-free movement

2. Joint Mobility

   • Circular movements
   • Controlled pendulum exercises
   • Pain-free arc of motion

Phase 2: Strengthening

Basic Strength Exercises

1. Isometric Exercises

   • Hold contractions for 5-10 seconds
   • 10-15 repetitions
   • 2-3 sets

2. Resistance Band Work

   • Start with light resistance
   • 12-15 repetitions
   • 3 sets

Phase 3: Functional Training

Sport-Specific Exercises

1. Balance Training

   • Single-leg stance
   • Proprioception exercises
   • Progress to unstable surfaces

2. Plyometric Training

   • Begin with low impact
   • Progress to sport-specific movements
   • Monitor technique carefully

Warning Signs

Stop exercising and contact your healthcare provider if you experience:

• Sharp or severe pain
• Significant swelling
• Joint instability
• Decreased range of motion

Progress Tracking

Keep a log of:

• Exercise completion
• Pain levels (0-10 scale)
• Range of motion improvements
• Functional milestones

Next Steps

Schedule regular follow-up appointments to assess progress and adjust your program as needed.