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Exercise videos

Home exercises are an integral part of the rehab process.  We're compiling a list of exercises to prescribe for use before, during and after your course of physical therapy.  You can navigate the list of videos by choosing a category using the tab on the right side of the video grid if you're on a computer or tablet.  If you're on a cell phone just click the all videos tab in the center of the video and then navigate through the categories.   

Plank on elbows
00:14

Plank on elbows

Keep your core tight and your body perfectly straight as you hold on your elbows and toes. Try 3 times 30 seconds to start before increasing the time until you get fatigue. If your hips start to drop or go up too high then rest for a minute and try another rep.
Foam roll for quads
00:24

Foam roll for quads

Roll slowly from the top of the knees to the front of your hips spending time where you feel the most tension. Roll for at least 30 seconds and try 3 times.
Single leg balance eyes open and closed
00:17

Single leg balance eyes open and closed

Try to balance on one leg with your eyes open for 20 seconds. Then try and close your eyes for 20 seconds. It is a good idea to stand next to a wall or counter when you attempt eyes closed balancing as it may be harder than it seems. Try 3 sets on each leg.
Heel raises
00:25

Heel raises

Keep your legs straight and slowly come up into your toes and back down. You can also stand on one leg and raise your heel off the ground. You may need to hang onto a counter or chair for support for the heel raises on leg. Try 3 sets of 10.
Calf stretch with a band
00:12

Calf stretch with a band

With your leg straight put the band around the ball of your foot and pull the band up so you feel a stretch in the back of the calf. Hold for 30 seconds 3 times on each leg.
Ankle inversion with band
00:14

Ankle inversion with band

Cross one foot over the other. Put the band around the bottom foot and then under the other foot. Keep your leg still and just move the bottom ankle inward into inversion. Try 3 sets of 10.
Ankle eversion with band
00:07

Ankle eversion with band

With both legs straight, put the band around one foot and then below the other foot. Keep your leg still and just move your ankle outward into eversion against the resistance band. Try not to let your whole leg roll. Try 3 sets of 10 on each leg.
Plantarflexion with band
00:05

Plantarflexion with band

Put the band around the ball of one foot. Slowly point your toe down. Try 3 sets of 10 on each foot.
Dorsiflexion with band
00:10

Dorsiflexion with band

Put the band around one foot and then bend your knee slightly. Then wrap the band under your other foot. Slowly bend your ankle up and down. You should feel the resistance through the top of the left ankle in this clip. Try 3 sets of 10 on each side.
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