ABOUT US||STAFF||INSURANCE||APPOINTMENTS||DIRECTIONS||CONTACT

Pre-hab to Avoid Rehab

Training or Post Operative ACL/PCL Exercises

RELEVANT LINKS:
CrossFit Program at The Stone Clinic
Stretching and Flexibilty: Know the Basics
Year-Round Conditioning Program for Pro Athletes
Stone Clinic Knee Camps
How to Speed Your Recovery from a Sports Injury
Rehabilitation Programs

(If you are doing this program post-operatvely, plan to commence approximately 6 - 8 weeks after your surgery).

Pre-hab is a year around multiplaner total body training program designed to help athletes avoid injury. The exercises utilize the "core" muscle groups to maintain muscle balance, strength, and stability. Pre-hab is ideal for all athletes of all ages and is particularly ideal for skiers, soccer players, tennis players, and climbers. If you are rehabilitating from a knee injury, these are also great exercises at the appropriate time. Consult with your physical therapist about starting them. Here are a few of our new additions to the "core" training regimen:

		I. The Reacher "The reacher " focuses on single leg balance, glut muscle strengthening, and trunk stabilization. Stand on one leg, drop butt back and bend knee to about 45 degrees. Take a 5-8 pound dumbbell and slowly reach out to the left as far as you can go, pause 3 seconds and then slowly return, switch hands and reach to the right. Repeat 10 times, do 2 sets.
		Hold a 3-8 pound weight in the right hand; stand on the left leg only. Slowly and carefully reach down to touch the ground by the left ankle. Repeat 15 times then switch to the opposite foot and hand. Do 2 sets for each side.
		II. The Shredder "The Shredder" is focused on quad and glut strengthening in lateral planes of motion (ideal for skiers). Lean onto a gym ball at an angle that feels like you are on the outside edge of a ski. Do a single leg squat being careful not to let your knee travel in front of your toes as you are bending. Repeat 10-15 times each leg.
		Lean on a gym ball at an angle that feels like you are on the inside edge of a ski. Do a single leg squat. Repeat 10-15 times each leg. Do 2 sets.

		III. The Body Scissor "The Body Scissor" focuses on abdominal and upper body strengthening, trunk stabilization, and balance. Place your hands on a bench and toes on a gym ball. Do NOT allow your back to arch, keep it flat and neutral.
		Using your abdominals, pull your body up into a pike position, then slowly lower back to the start position. Repeat 5-10 times. Do 2 sets.
		IV. The Thrower "The Thrower" focuses on single leg balance with a rotational twist to challenge the lower extremity in the transverse plane. Stand on left leg, hold a sport cord in the right hand. Rapidly pull the cord down and across your body as if you are throwing a pitch. Repeat 20-30 times, then switch sides. Do 2 sets on each side.
		V. The Blender "The Blender"challenges the core abdominal, paraspinal and glut muscle groups with multiplaner perturbations. Lay with your head and shoulders on a gym ball. Keep your abdominals tight and your pelvis even. Take a 5-10 pound dumbbell and hold it straight up. Shake the dumbbell rapidly in all direction for 20-30 seconds using your abdominals and gluts to keep your balance on the ball. Repeat 3 times.