Deployed Rehabilitation and Exercises
Objectives
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Scope
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Audience
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Initial Assessment & Management
General Advice
Each section has specific exercise advice for that injured part of the body.
Ankle
Ankle: Dorsiflexion / Plantarflexion
Remember..go to pain, not through pain.
Starting position
Lying or sitting, leg supported. Slowly pull the foot up towards you.
Progression
Push a little further each set and use a strap under the ball of the foot to assist pull up.
Action
Hold the stretch for 5 secs. Slowly push the foot down - hold for 5 secs.
Reps/Sets
3 x 10 Repetitions. At least 4 times daily.
Starting position
Lying or sitting, leg supported. Slowly pull the foot up towards you.
Progression
Push a little further each set and use a strap under the ball of the foot to assist pull up
Action
Turn the sole of the foot in then out.
Reps/Sets
3 x 10 Repetitions. At least 4 times daily.
Knee
Knee: Heel glides - lying
Remember....go to pain, not through pain.
Starting position
Sit with injured leg straight out in front. Use a smooth surface and a rolled tubigrip (or
similar) under the foot.
Progression
Try and increase the bend with each set.
Action
Slowly bend knee, dragging heel towards you, then slowly push foot away. Finish with
knee as straight as possible again.
Reps/Sets
3 x 10 Repetitions. At least 4 times daily.
Ankle: Heel glides - sitting
Starting position
Same exercise as above, but start sitting on a chair. Sit forward in the chair if possible.
Progression
Try and increase the weight through the knee on each set.
Action
Slowly slide the foot back and forwards.
Reps/Sets
3 x 10 Repetitions. At least 4 times daily
Back
Starting position
On your hands and knees.
Progression
Push a little further each set as pain allows.
Action
Slowly push your belly button towards the floor. Then move in the other direction and
tuck your tailbone underneath you and suck your belly button in.
Reps/Sets
3 x 5 -10 as pain allows. At least twice daily.
Starting position
Lie on your back, knees slightly bent. Keep your feet on the floor/cot bed.
Progression
Roll your legs/knees further each set.
Action
Roll your legs/knees slowly to one side then the other side. Always pause in the middle.
Reps/Sets
3 x 5 -10 repetitions as pain allows. At least twice daily.
Shoulder
Starting position
Sit or stand, leaning forward. Let your arm drop below you.
Progression
Gradually increase the size of the circles and /or swing.
Action
Slowly swing your arm forwards and back, side to side or make circles. Let gravity help.
Reps/Sets
2 x 1 minute in each direction as pain allows.
At least 4 times daily
Starting position
Take hold of a stick/pole in both hands, keeping your elbows straight. Just clasp injured
arm with good hand if necessary.
Progression
Try and increase the movement with each set.
Action
With help from the good arm, slowly lift your injured arm forward or sideways.
Reps/Sets
3 x 10 repetitions. At least 4 times daily.
Prolonged Casualty Care
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Ankle: Resisted plantarflexion
Remember..go to pain, not through pain.
Starting position
Lying or sitting leg supported.
Progression
Increase the resistance that you are applying through the band.
Action
Push your foot down against resistance. Slowly push the foot down.
Reps/Sets
3 x 10 Repetitions. Twice daily.
Ankle: Calf Stretches
Starting position
Standing leaning against a wall. Injured leg to the rear. Keep your back leg straight with
your heel down. Hips forward.
Progression
Repeat with both knee straight and knee bent.
Action
Hold the stretch and then bend your knee and drop down.
Reps/Sets
Hold stretch for 10 seconds and repeat 5 times. At least 4 times per day.
Ankle: Calf Raise
Remember..go to pain, not through pain
Starting position
Standing with weight on painful leg only.
Progression
Perform the exercise at a slower speed. Do not bounce.
Action
Raise up onto your toes.
Reps/Sets
3 x 15 Repetitions. Twice daily.
Ankle: Knee to wall stretch
Starting position
Stand facing a wall. Injured leg forward.
Can be done with boot on if necessary.
Progression
Move toes further from wall.
Action
Keeping your heel down, push your knee over your toes towards the wall.
Reps/Sets
3 x 5 repetitions. At least 4 times daily. Hold for 10 seconds each time
Ankle: Balance
Remember..go to pain, not through pain.
Starting position
Standing on the painful leg place a few objects on the floor.
Progression
Move the objects further away.
Action
Use your uninjured leg to slowly reach out to the objects.
Reps/Sets
5 minutes. At least twice daily.
Achilles loading: Double leg
Starting position
Standing with toes on the edge of a step.
Progression
Repeat with knees bent also. Do not bounce.
Action
Slowly lower your heels towards the floor.
Reps/Sets
3 x 10 repetitions. At least twice daily.
Ankle: Balance
Remember..go to pain, not through pain.
Starting position
Stride standing as shown. Injured leg forward.
Progression
Perform the movement more slowly.
Action
Slowly lower your back knee towards the floor
Reps/Sets
3 x 10 - 12. At least twice daily.
Achillies loading: Single leg
Starting position
Standing on injured leg with toes on edge of step.
Progression
Repeat with knees bent also.
Action
Slowly lower your heel to the floor. Use your good leg to come back up.
Reps/Sets
3 x 10 repetitions. At least twice daily