Patient education is an integral part of post operative and sports medicine rehabilitation, and we want to make sure that you, as a patient, have all the tools you need to optimize your recovery. Check out our video library for demonstrations of our post operative (after surgery) exercise programs. Our professional staff are available to discuss and answer any questions you have regarding these programs.

Exercise Programs

Lower Extremity (Hip, Knee & Ankle)

If you experience excessive discomfort while performing any of these exercises please stop and contact a member of our staff or a licensed physical therapist for guidance.

YouTube
Following a brief warm-up complete these movements to increase joint mobility and coordination. These movements can be done before any workout. Perform each movement for 20-30 seconds. Perform this series before the plyometric and strength series.
Perform these plyometric exercises 3-5x per week to reduce your risk of lower extremity injury. Each movement should be performed for 15 seconds each side or 30 seconds for bilateral movements.
Reduce your risk of lower extremity injury by performing these strength movements 3-5x per week. Complete each movement for 30 total seconds or 15 seconds on each side.
Plyometric exercises for ACL injury prevention. Do these exercises 3-5 times per week to reduce your risk of lower extremity injury. Do each exercise for 15 seconds each leg or 30seconds for bilateral movements.
On post operative day 2 we encourage our patients to remove the bulky dressing that was placed on after knee arthroscopic, ACL, MCL or MPFL surgery. Watch this video for step-by-step instructions on how to safely remove surgical dressing post operatively. This should only be done if instructed (written or verbally) by your surgeon or other healthcare provider from our office. If you have any questions or concerns regarding your surgical incision do not hesitate to contact our office. Visit us at www.nationalsportsmed.com or follow us on social media - Instagram: @Nationalsportsmed Facebook: @NationalSportsMedicineInstitute TikTok: @NSMISportsLab
This is a great exercise if you're recovering from an injury or surgery on your lower extremity (leg). Check out this short instructional video on how to perform a Clam Shell! The purpose of this exercise is to relearn how to activate your hip abductor and gluteal muscles to improve hip and core strength and pelvic stability. We recommend 3 sets of 10 repetitions when you're first getting started but this exercise can be made more challenging by adding a resistance band around the knees. There are so many variations of this exercise that can be found online but if you have any questions, just call our office, and speak with one of our Physical Therapist or Athletics Trainers! Visit us at www.nationalsportsmed.com or follow us on social media - Instagram: @Nationalsportsmed Facebook: @NationalSportsMedicineInstitute TikTok: @NSMISportsLab
Are you recovering from an injury or surgery on your lower extremity (leg)? Check out this short instructional video on how to perform Heel Slides! The purpose of this exercise is to relearn how to activate your quadriceps and hamstring muscles to improve hip and core strength and range of motion of the knee after an injury/surgery. We recommend 3 sets of 10 repetitions, holding for a few seconds when your knee is full bent, when you're first getting started. Sometimes it's helpful to use a towel under your heel or a sock on your foot to reduce friction when you’re sliding your heel. So many variations of this exercise can be found online but if you have any questions, just call our office, and speak with one of our Physical Therapist or Athletics Trainers! Visit us at www.nationalsportsmed.com or follow us on social media - Instagram: @Nationalsportsmed Facebook: @NationalSportsMedicineInstitute TikTok: @NSMISportsLab
Load More... Subscribe
This error message is only visible to WordPress admins

Error 403: Requests from referer https://www.nationalsportsmed.com are blocked..

Domain code: global
Reason code: forbidden