Sports Injury Recovery: Essential Rehabilitation Exercises

Introduction

This guide demonstrates proper techniques for rehabilitation exercises following common sports injuries. Always follow your healthcare provider's specific instructions and modify exercises based on your condition.

General Safety Guidelines

• Stop any exercise that causes sharp pain
• Maintain proper form throughout exercises
• Progress gradually according to your rehabilitation plan
• Use ice after exercises if recommended by your provider

Exercise Categories

1. Range of Motion Exercises

• Ankle Circles: 10 repetitions clockwise/counterclockwise
• Wrist Flexion/Extension: 3 sets of 10
• Shoulder Pendulum: 1 minute per direction

2. Strengthening Exercises

• Resistance Band Exercises

  • External rotation: 3 sets of 10
  • Internal rotation: 3 sets of 10
  • Lateral raises: 2 sets of 12

• Body Weight Exercises

  • Wall pushups: 2 sets of 10
  • Supported squats: 3 sets of 8

3. Balance and Proprioception

• Single-leg stance: 30 seconds each leg
• Tandem walking: 20 steps forward
• Balance board exercises: 2 minutes total

Progressive Training

1. Week 1-2: Focus on ROM
2. Week 3-4: Add light resistance
3. Week 5-6: Increase intensity
4. Week 7-8: Sport-specific movements

Warning Signs

• Increased swelling
• Sharp or severe pain
• Decreased range of motion
• Unusual clicking or popping

Follow-up Care

Schedule regular check-ups with your healthcare provider to monitor progress and adjust exercises as needed.