Dynamic Hamstrings

[youtube=http://www.youtube.com/watch?feature=player_embedded&v=6m4V8J2o37Y]

• Start by lying flat on your back
• Bring your left knee towards your chest until the thigh is perpendicular with the floor
• Grab the back of your thigh with both hands to stabilize the leg
• Keep your neck relaxed and your lower back flat on the floor
• Reach for the ceiling with the heel of the left leg (straightening it)
• Repeat on both sides until fatigued

Toe Fists

[youtube=http://www.youtube.com/watch?feature=player_embedded&v=W6q_OJDCjfw]

• Without activating the calf muscles, focus on curling the toes over the edge of the cast
• It is ideal if you can experience some activation in the arch of the foot.
• Hold for a slow count of 3 or a fast count of 5

Toe Splaying

[youtube=http://www.youtube.com/watch?feature=player_embedded&v=TsnWYFlk-zs]

• In your cast, attempt to spread your toes apart from each other
• Be gentle and don’t force
• Remember that the benefit of the exercise is in the challenge it presents more so than in the performance of the movement

Extension of Toes

[youtube=http://www.youtube.com/watch?feature=player_embedded&v=wyYz4Rz-QG0]

• This can be performed actively or passively
• Passive: take a towel and place it around toes so that it has as much surface contact as possible.  Gently pull back on towel until you experience a stretching sensation at base of toes
• Active:  in a sitting position or long sitting position try to engage the muscles that pull the toes up towards the ceiling

The post 4 More Rehab Exercises to Help you Bounce Back After an Injury appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.