Home Exercise & Injury Prevention Programs

Neck

General Stretching General Strengthening

Shoulder

General Stretching General Strengthening Specific Conditions AC Separation/Sprain Frozen Shoulder/Adhesive Capsulitis Multi-directional instability VIDEO: Rotator Cuff Strengthening and Shoulder impingement Injury Prevention Program: Thrower's Ten

Elbow and Wrist

General Stretching General Strengthening Specific Conditions Lateral Epicondylitis/Tennis Elbow VIDEO: Medial Epicondylitis: Golfer's/Little Leaguer's Elbow Injury Prevention Program: Thrower's Ten

Core

Core Stabilization Phase I Core Stabilization Phase II Hip General Stretching General Strengthening Specific Conditions IT Band Syndrome Piriformis Syndrome

Knee

General Stretching

General Strengthening

Specific Conditions

VIDEO: Patella femoral Pain

Injury Prevention Program: Non-Contract ACL Prevention Handout

Ankle and Foot

General Stretching General Strengthening Specific Conditions Achilles Tendonitis VIDEO: Acute Ankle Sprain Chronic Ankle Sprain VIDEO: Plantar Fasciitis

Additional Information

Basic Principles of Strength and Conditioning

Foot Type and Shoe Type

How to tape an Ankle

Return to Play Progression: Running

Return to Play Progression: Throwing

Information in this publication is provided for informational purposes only and not as medical advice, or as a substitute for the advice provided by your physician or other healthcare professional, or for diagnosing or treating a health problem or disease. These publications are designed to provide you, the reader with information only. It is your choice in how you apply the information given herein, and not a directive from Central States Orthopedic Specialist. It is simply an informative resource for you, the reader. As always, if you have specific questions regarding specific injuries, illnesses, policies, procedures, etc… speak with your Certified Athletic Trainer, or contact your physician.

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