REHAB FOR COMMON INJURIES

• See below for lists of exercises to perform for the following common injuries. For each injury, click on the file or go to www.medbridgego.com and type in the Access Code listed next to the injury. This will bring you to a site with picture, videos, and descriptions of the exercises to perform.

• Some of them are broken into phases (1, 2, 3) to correspond with the injury. Once you feel comfortable with the previous phase's exercises and do not have pain, then progress to the next phase.

• Try these exercises and if your symptoms do not start to improve within a week, schedule an appointment to be evaluated by the Physical Therapy Team at 337-718-2913.

Ankle Sprain

Who should perform these exercise plans?

1. You rolled your ankle (inward or outward) while walking, running, rucking, playing sports, or some other activity

2. You have ankle pain and/or stiffness in general

Calf Strain

Who should perform these exercise plans?

1. You felt a pop or pull in the back of your calf while running or jumping

• this may or may not be accompanied by swelling or bruising

2. Have pain and/or tightness in the calf

Hamstring Strain

Who should perform these exercise plans?

1. You felt a pop or a pull in the back of your thigh while running, jumping, playing sports, or performing some other activity

• this may or may not be accompanied by swelling or bruising

2. You have recurring pain or weakness in the back of the thigh

Exercises for Hamstring Strain Rehab: Phase 1 Acute, Phase 2 Subacute, Phase 3 Chronic

Acute Knee Sprain

Who should perform these exercise plans?

1. You have acute knee pain after a pop, twist, or fall onto the knee while running, rucking, playing sports, or performing some other activity

• this may or may not be accompanied by swelling

Patellofemoral Pain Syndrome (PFPS) or Runner's Knee

Who should perform these exercises?

1. You have pain around the kneecap or behind the kneecap, especially with squatting, running, and/or prolonged sitting

Exercises for Hip and Knee Pain

Achilles Tendinitis/Tendinopathy

Who should perform these exercise plans?

1. You started to notice pain and/or swelling in your Achilles tendon (bottom portion of calf where it meets the heel) with prolonged walking, running, jumping, and/or rucking.

Shin Splints

Plantar Fasciitis (Heel Pain)

1. You have heel pain or bottom of the foot pain, especially if you have pain with first steps in the morning, after a long day on your feet, and/or with prolonged running or rucking

Shoulder Impingement

Who should perform these exercises?

1. Pain in the front of your shoulder, especially if you have pain with pushing activities (bench press, overhead press, push-up, etc)

Exercises for Shoulder Impingement: Acute, Subacute, Chronic phases of rehab

Back Pain

Exercises for Mechanical Back Pain: Acute, Subacute, Chronic phases of rehab