- 10-24 (week 3)
- Progress into some resisted lateral and forward stepping motions
- initially you will stay in a shorter range of motion
- You will do a warm up on the Koreaider 10-15 minutes then we will get into the circuits
- Circuit #1
- #2
- 85.2) PALLOF PRESS EASY TO HARDER FOOT POSITION VIDEO
- Standing hamstring curl
- #3
- 13) Seated Slide Hamstring and Quad Stretch VIDEO
- 185.1) Pre Run/Walk Single Leg Balance Drill VIDEO (NEW)
- short resisted step forward
- #4
- 97.2) Band Resist Hip Extension at Table VIDEO
- New Monday (10-17)
- 94.5) Band Extension Single Arm Progress to Step VIDEO
- no stepping but work on arm swing
- 97.2) Band Resist Hip Extension at Table VIDEO
- #5
- 141.3) BAND FLY IN LUNGE VIDEO
- We added this last session in replacement of a second round of the seated slide
- SECOND SET do
- 141.4) BAND REVERSE FLY LUNGE VIDEO
- 172) Band Around Knees/Ankles Side Step Progression VIDEO
- NEW!!!
- IF YOU ARE STILL A LITTLE SORE HOLD OFF ON THIS ONE AND JUST DO THE LATERAL LEG LIFT STANDING WITHOUT A BAND
- 141.3) BAND FLY IN LUNGE VIDEO
- #6
- 181.3) Walking Carry VIDEO
- Replaced basic heel toe walk with 10lbs
- SECOND SET:
- 137) High Lunge at Table VIDEO
- Balance pauses 10sec, 3-5 each side
- 60.1) Band LAQ Followed By Isometric Holds VIDEO
- NEW!!!
- may work to do it in chair facing away band or ankle weight
- IF SORE JUST DO WITHOUT WEIGHT
- 181.3) Walking Carry VIDEO
- Progress into some resisted lateral and forward stepping motions
- 10-17 (week 2)
- Strength Additions
- 141.3) BAND FLY IN LUNGE VIDEO
- We added this last session in replacement of a second round of the seated slide
- 181.3) Walking Carry VIDEO
- Replaced basic heel toe walk with 10lbs
- 137.1) Counter Step Back Reverse Lunge VIDEO
- New Monday (10-17) and will progress from a shorter stride to longer stride as tolerable
- 97.2) Band Resist Hip Extension at Table VIDEO
- New Monday (10-17)
- 141.3) BAND FLY IN LUNGE VIDEO
- This week we can warm up on the koreaider lightly 5 min trying to make sure seat is high enough to maintain hip precautions
- Each session we can add some time to the koreaider
- Monday 5 min
- Wednesday 7:30 min
- Friday 10 min
- Light pace for each this week
- Each session we can add some time to the koreaider
- Strength Additions
- 10-10 (Week 1)
- Home Program to be completed 2x/day. 10-20 reps as tolerated
- May be a good idea to use ice post exercises or as needed after standing/walking
- Glute squeezes, Quad set, ankle Pumps
- 19.1) Rock Heel to Toe Counter Progression VIDEO
- Active Hamstring Curl alternate legs
- Standing at wall alternate march/leg lift in front with stable lower back
- 98) Hip Extension Over Table/Bed VIDEO
- Standing hip abduction in short range, avoid hiking up pelvis
- 59.6) Alternate LAQ and Hamstring Curl Seated VIDEO
- 181.6) Heel Toes Walking Forward/Backward VIDEO
- Strength Routine to be completed at PT in addition to current home program:
- Complete 2x through the circuit below
- 94.5) Band Extension Single Arm Progress to Step VIDEO
- no stepping but work on arm swing
- 13) Seated Slide Hamstring and Quad Stretch VIDEO
- Don’t lean forward in hamstring portion, DON’t over stretch
- Light movement in between standing positions
- 85.2) PALLOF PRESS EASY TO HARDER FOOT POSITION VIDEO
- Easy first position only
- 149) Upper Body Assisted Squat VIDEO
- Holding onto counter or edge of Koraider, stay very shallow with just a small knee bend
- These Movements can be done post surgery and prior to surgery
- Keep them light especially post surgery as the goal is to promote light movement and muscle control without increasing swelling and inflammation that will sow the healing and recovery process
- Complete 2 sets of 10-15 reps of each 2x per day
- 19.1) Rock Heel to Toe Counter Progression VIDEO
- 98) Hip Extension Over Table/Bed VIDEO
- 5.3) Standing Wall Climb Breathing and Pelvic Control VIDEO
- In the hospital they will likely give you a packet of other post op exercises that they will start to do with you in the hospital and you will be instructed to do at home. Bring that with you here and we will go over them
