FC: A NEW LOOK TO PHYSICAL THERAPY FOR ATHLETES By: Mallory Schmitt
1: I would like to thank Amanda Mendiola and Victor Lugo for being the models for my book.
2: Section One: Ankle Stretches
3: This stretch can be done sitting on the floor or in a chair. Bring your ankle and foot all the way up as much as you can. Do this slowly and with a count of 10. Repeat 10 times.
4: This stretch needs to be started at the starting position (sitting on the floor or in a chair) and point your toes down and hold this position for a count of 10. Repeat 10 times. | Stand 12 inches away from a wall with your toes pointing towards the wall. Squat down and hold the position for a count of 10. Repeat 10 times.
5: Section Two: Elbow Stretches
6: Bend and straighten your elbow as far as you can without causing any pain. Repeat this 10-20 times. Remember, this exercise needs to be pain free.
7: Start with your elbow at your side and bent at a 90 degree angle. Turn your wrist as far as you can without any pain. Repeat 10-20 times.
8: Start with your elbow placed on a table or bench. Push your elbow down using your opposite hand as far as you can go with no pain. | Then do the same thing but going upwards. Remember with no pain. Repeat 10-20 times.
9: Section Three: Hip Stretches
10: Bridging: Lay down on your back with your hands down by your side, slowly lift up your bottom, pushing with your feet, until your knees, hips, and shoulders are in a straight line. Make sure your bottom muscles are tight as you do this. Hold for 3 seconds, then go down. Repeat 10 times.
11: Hip Extension: Start by laying on your stomach in the position above. Then lift one leg and tighten your bottom muscles (shown below). Hold for 3 seconds and repeat 10 times.
12: Adductor Squeeze: Start by laying in the position demonstrated with a rolled towel or ball between your knees and squeeze the ball or towel, tightening your thigh muscles. Hold for 5 seconds and repeat 10 times pain free.
13: Hip Adduction Side Lying: Start in the position to the left. | Then slowly raise your leg straight up. | Turn your foot so it is facing forward like the picture. Hold for 3 seconds and repeat 10 times pain free.
14: hip Adduction Standing: Start by holding onto a chair and putting it by your side for balance. | Keeping your back and knees straight and feet facing forward, slowly bring your leg out to the side. Tighten your thigh and hip. Hold for 3 seconds and repeat 10 times.
15: Hip Flexion: Start by laying on your back with one knee up. | Slowly lift the opposite leg up to 45 degrees, keeping your toes and knees facing the ceiling. Hold for 3 seconds and repeat 10 times.
16: Hip Flexion: Start by standing at a bench or chair for balance. Slowly lift your knee up as high as you can while keeping your back straight and tightening the muscles at the front of your hip. Hold for 2 seconds and repeat 10 times pain free.
17: Band Hip Extension: This stretch should only be performed 3 times per week. Start by standing at a bench or chair for balance and a resistance around your ankle. | Keep your back and knee straight. Slowly take one leg backwards tightening your bottom muscles. Do 3 sets of 10 without any pain.
18: Section Four: Stretches to help recover from a wrist injury
19: Wrist Extensor Stretch: Start by standing comfortably and with your arm out in front of you with the palm facing down. Bend your wrist as a right angle so that fingers are pointed straight down. Use your other hand to gently force the 90 degree angle and put pressure on your fingers to keep them pointed down. Switch directions and go upwards, then repeat the steps. Hold for 15-30 seconds then do the same with the other wrist.
20: Section Five: Stretches to help recover from a hip injury
21: Leg Press: Start by sitting on the machine and choosing the weight you feel comfortable with. Sit with your knees flexed to 90 degrees and feet flat on the platform. | Next use your leg muscles and extend them out, pushing the platform away from your body, then reverse back to the starting position. Repeat. There should be no pain with this exercise.
22: Hip Flexor: Start by kneeling on the knee of your injured leg and place your opposite foot flat on the floor in front of your body. | Next move your center of gravity forward, over your front thigh to extend your injured hip joint. | Stretch the hip flexor for 30-45 seconds, making sure you breathe normal and deepening the stretch slightly with each breath. Switch legs and repeat.
23: Lying Hip Stretch: Lie on your back with your legs extended and feet close together. | Lift your left foot and draw your knee toward your chest until your thigh is perpendicular to the floor. | Then turn your left lower leg across the center of your body over your right thigh. Grasp your knee with your left hand and under your ankle and pull your knee and lower leg closer to your chest. Hold for 10 seconds then switch.
24: Hip Flexor Stretch: Start by kneeling on the knee that is injured and place the opposite foot flat on the floor in front of your body. | Then move your center of gravity forward over your front thigh. Hold for 30-45 seconds. Repeat to both sides.
25: Section Six: Stretches to help recover from an ankle injury
26: Towel stretch: Start with taking a towel and sitting on the floor. Then putting it around the ball of your foot and grasp the ends of the towel with each hand. pull the ends of the towel close to your body, stretching the foot back toward your chest. hold for 10 seconds and repeat 2 times.
27: Alphabet Trace: Sit down in a chair and keep your back straight and shoulders slightly pulled back. | Lift the affected foot up and use your big toe to pretend you are drawing each letter of the alphabet.
28: Resistance Band Strengthener: Start by sitting on a chair with a resistance band. Place the band around the top of your injured foot, resist your foot against the band to move the top of your foot toward your chest. Hold for 5 seconds and repeat 8 times.