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  • Hip Arthroscopy Recovery

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    bekchievag
    228 vues5 pages
    The document outlines an exercise regimen for hip arthroscopy recovery in two stages. Stage 1 includes over 30 exercises targeting the hips, knees, ankles and core like 4-point kneeling, bridging, hamstring stretches, and clamshells. Each exercise provides hold times and repetition guidelines to perform at least twice daily. Stage 2 introduces more advanced exercises such as bridging, squats, steps and rotations while continuing some Stage 1 exercises.

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    The document outlines an exercise regimen for hip arthroscopy recovery in two stages. Stage 1 includes over 30 exercises targeting the hips, knees, ankles and core like 4-point kneeling, bridging, hamstring stretches, and clamshells. Each exercise provides hold times and repetition guidelines to perform at least twice daily. Stage 2 introduces more advanced exercises such as bridging, squats, steps and rotations while continuing some Stage 1 exercises.

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    Attribution Non-Commercial (BY-NC)
    Téléchargez comme DOC, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    228 vues5 pages

    Hip Arthroscopy Recovery

    Transféré par

    bekchievag
    The document outlines an exercise regimen for hip arthroscopy recovery in two stages. Stage 1 includes over 30 exercises targeting the hips, knees, ankles and core like 4-point kneeling, bridging, hamstring stretches, and clamshells. Each exercise provides hold times and repetition guidelines to perform at least twice daily. Stage 2 introduces more advanced exercises such as bridging, squats, steps and rotations while continuing some Stage 1 exercises.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme DOC, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 5

    Hip Arthroscopy Recovery Stage 1.

    4-Point Kneeling Hold for 20 seconds. Repeat 30 times at least twice a day. 4-Point Kneeling Lion Hold for 20 seconds. Repeat 10 times at least twice a day.

    Active Flexion Hold for 20 seconds. Repeat 20 times at least twice a day.

    Static Quads Hold for 5 seconds. Repeat 20 times at least twice a day.

    Hamstring Stretch with T-Band Hold for 20 seconds. Repeat 10 times at least twice a day.

    Bridging with T-Band Hold for 5 seconds. Repeat 20 times at least twice a day.

    Hip Flexor Stretch Kneeling Hold for 20 seconds. Repeat 10 times at least twice a day.

    Calf Stretch Hold for 20 seconds. Repeat 10 times at least twice a day.

    http://www2.warwick.ac.uk/fac/med/research/csri/orthopaedics/patientinfo/physio/stagei/

    Side Lying Abduction Hold for 5 seconds. Repeat 20 times at least twice a day.

    Torpedo Lower both legs one at a time Repeat 10 times.

    Static Hamstrings Hold for 5 seconds. Repeat 20 times at least twice a day.

    Active Internal Rotation Hold for 5 seconds. Repeat 20 times at least twice a day.

    Gym Ball Sitting Continue for 5 minutes at least twice a day.

    Transversus Abdominus with Bent Knee Fallout Repeat with the other knee. Repeat 10 times.

    Heel Slides Repeat 20 times at least twice a day.

    ITB Stretch Hold for 20 seconds. Repeat 10 times, twice a day.

    Prop Prone Hip Flexor Stretch Hold for 5 seconds. Repeat 20 times at least twice a day.

    Prone Quads Stretch Hold for 20 seconds. Repeat 10 times at least twice a day.

    Side Lying Abduction & Internal Rotation

    Clam 2

    http://www2.warwick.ac.uk/fac/med/research/csri/orthopaedics/patientinfo/physio/stagei/

    Hold for 5 seconds. Repeat 20 times at least twice a day.

    Hold for 10 seconds. Repeat 10 times per day.

    Active External Rotation Hold for 5 seconds. Repeat 20 times at least twice a day.

    Ankle Pumps Bend and straighten your ankles briskly for at least 5 minutes. Repeat between 3 and 4 times per day.

    Prone Quads Stretch Hold for 20 seconds. Repeat 10 times at least twice a day.

    Static Gluts Prone Hold for 5 seconds. Repeat 20 times at least twice a day.

    VMO Against Wall Hold for 5 seconds. Repeat 20 times at least twice a day.

    Hip Adduction Stretch in Standing Hold for 20 seconds. Repeat 10 times at least twice a day.

    http://www2.warwick.ac.uk/fac/med/research/csri/orthopaedics/patientinfo/physio/stagei/

    Hip Arthroscopy Recovery Stage 2.


    Bridging Hold for 10 seconds. Repeat 20 times at least twice a day. Super Person Repeat 5 times at least twice a day.

    Double Leg Squats Repeat 20 times at least twice a day.

    Side Steps Repeat 30 times at least twice a day.

    Wall Slides Single Leg with Ball Repeat 20 times at least twice a day.

    Fixed Foot Rotation Repeat 30 times at least twice a day.

    Step Ups + Downs Repeat 5 minutes at least twice a day.

    Side Dips on Step Repeat 20 times at least twice a day.

    http://www2.warwick.ac.uk/fac/med/research/csri/orthopaedics/patientinfo/physio/stagei/

    http://www2.warwick.ac.uk/fac/med/research/csri/orthopaedics/patientinfo/physio/stagei/

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