Therapeutic Exercise Knee PDF

Therapeutic Exercise Knee JUSTIN TRENT UNIVERSITY OF SAINT MARY WHICH EXERCISES ARE GOOD FOR TARGETING SPECIFIC AREAS AND IMPROVING COMMON FAULTS? The Path Ahead 1 Knee Mobility 2 Hip Strength 3 Knee Strength 4 Foot and Ankle Strength 5 Functional Progressions 6 Proprioception 7 Plyometrics Part One...

Therapeutic Exercise Knee JUSTIN TRENT UNIVERSITY OF SAINT MARY WHICH EXERCISES ARE GOOD FOR TARGETING SPECIFIC AREAS AND IMPROVING COMMON FAULTS? The Path Ahead 1 Knee Mobility 2 Hip Strength 3 Knee Strength 4 Foot and Ankle Strength 5 Functional Progressions 6 Proprioception 7 Plyometrics Part One: Knee Mobility Knee Extension Stretching Supine/Sitting Knee Extension Prone Knee Hang Knee Flexion Stretching Heel Slides Wall Slides Assisted Flexion Calf Stretching Gastrocnemius Stretch Soleus Stretch Part Two: Hip Strength 4-Way Straight Leg Raise Straight Leg Raise Glute Med Progression Supine/Side-lying Clamshell Side-lying Glute Med Lift Side-bridge Leg Lift Side Lunge Pelvic Elevation/Depression Single-leg Squat (~40% MVC) (~50% MVC) (~60+% MVC) Glute Max Progression Bridge Single-leg Bridge Weighted Hip Thrust Forward-lean Lunge Lateral Step-up Forward Step-up (~20% MVC) (~40% MVC) (~60+% MVC) Part Three: Knee Strength Quad Progression Quad Sets Straight Leg Raise Short-arc Quads Long-arc Quads Reverse Lunge Wall Lean Hamstring Curls Prone Hamstring Curls (Optional Toes In/Out) Standing Hamstring Curls (Optional Toes In/Out) Part Four: Foot and Ankle Strength Calf Raises Calf Raise (Optional: Off a Step | Toes In/Out) Foot Intrinsic Exercise Single Leg Stance (Long Duration Hold with Heel Elevated and Contralateral Leg Variations) Peroneal Exercise Peroneal Press aka Big Toe Weight Shift Part Five: Functional Progressions Squat Progression Wall Squat Squat Bulgarian Squat Single-leg Squat ~60+% MVC Glute Max/Med Deadlift Progression Tall-kneeling Hip Hinge Hip Hinge Romanian Deadlift Single-leg Deadlift ~60+% MVC Glute Max/Med Lunge Progression Reverse Lunge Forward Lunge Multi-directional Lunge (Aligned or Rotated) Step-up/down Progression Anterior Step-ups Lateral Step-ups Anterior Slide-out Step-downs Part Six: Proprioception Balance Progression Single Leg = and/or and/or Circle Stability Co-Contraction Rotational Step-out Y-Balance | Star-Balance Y-Balance Part Seven: Plyometrics Hurdle Kick-overs Hop Progression Single Leg Physical Performance Measures = or or or +Distance or +Height or Combinations Jump Progression Box Jump Depth Jump Combo Exaggerated Running Bounding Skipping Heiden Hop WHICH EXERCISES ARE GOOD FOR TARGETING SPECIFIC AREAS AND IMPROVING COMMON FAULTS? Any questions? Q&A session