Subscribe today for more stories, tips, and updates.

Cincinnati Children's Blog
  • Subscribe
  • CincinnatiChildrens.org
  • Contact Us
  • Blog
  • Healthy Living
  • Rare and Complex Conditions
  • Safety and Prevention
  • Heart Conditions
  • Learning and Growing
  • Research and Discoveries
  • ?
  • Blog
  • Healthy Living
  • Rare and Complex Conditions
  • Safety and Prevention
  • Heart Conditions
  • Learning and Growing
  • Research and Discoveries
  • ?
  • Subscribe
  • CincinnatiChildrens.org
  • Contact Us
HOME/Fitness and Nutrition/Rehab at Home: How to Recover When You Can’t Get To the Gym

Rehab at Home: How to Recover When You Can’t Get To the Gym

Rehab at Home: How to Recover When You Can’t Get To the Gym
April 7, 2020
0 Comments
By: Kelly Camp

Whether it’s working-from-home, or digital learning, we’re doing more from home than ever before. For athletes who have sustained an injury and are in the rehab phase, this period of staying at home can still be useful in your recovery – we just need to get a little creative with things you have at home!.

Here are some exercises you and your family can do at home to help rehab from injuries:

Hand flexion and extension for finger injuries 

This can be used to help with any kind of finger injury (dislocation, sprain, contusion) that needs increase of range of motion. We use this to decrease swelling in the hands and fingers, may also use for a wrist sprain to work on the wrist and finger flexors and extenders.

Wrist supination/pronation with hammer for wrist injuries

We use this exercise for strengthening the wrist/forearm pronators and supinators. My athletes with TFCC sprains (tear of tissue on the pinkie side of your wrist) will use this exercise along with anyone that has sustained any other wrist injury.

Hip Thrusts for back and hip injuries

This is used to strengthen the back, hips and glute. Many people with hip flexor strains will utilize this exercise to progress their rehab. We also use hip thrusts to help strengthen our core and back stabilizers.

4-Way Ankle for ankle injuries

This exercise is used to help with range of motion and strengthening your ankle after an injury. As I mention in the video, for lighter resistance you should use nylons or pantyhose and for heavier resistance you can try use leggings or yoga pants.

Single Leg Balance (SLB) for hip, knee and ankle injuries

This is a very versatile exercise used to help strengthen the knee and hip. It can also be useful when recovering from a broken ankle or an ankle sprain.

Hamstring stretch for leg and back injuries

This is used to stretch the hamstring and can also be a full lower body stretch routine for any low back or leg injury/tightness. Many times, low back pain is caused by our hamstrings being too tight. Tight hamstrings pull at our pelvis and create stress on our low back.

Subscribe today for more stories, tips, and updates.

Related Articles

Happy Saint Patric’s Day!
Happy Saint Patric’s Day!
<strong>Employee Appreciation Week: The Legend of the Chip Wheelie</strong>
Employee Appreciation Week: The Legend of the Chip Wheelie
The Latest CGMs Provide More Freedom for Kids with Diabetes
The Latest CGMs Provide More Freedom for Kids with Diabetes
<strong>Employee Appreciation Week: Cody Swords</strong>
Employee Appreciation Week: Cody Swords
TAGS:
Avatar photo

About the author: Kelly Camp

Kelly is a Cincinnati Children’s athletic trainer who works with Withrow and DePaul Cristo Rey High Schools. She enjoys participating in many sports including boxing for fitness and competes in various running and obstacle course races throughout the country.

Write A Comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

No Comments Yet

Topics

  • Cancer and Blood Diseases
  • Child Development and Behavior
  • Childhood Obesity
  • Chronic Care Networks
  • Cincinnati Walks for Kids
  • Featured Faces
  • Fetal Conditions
  • Fitness and Nutrition
  • Food Allergies
  • Ghana 2012
  • Health Care Public Policy
  • Health Care Quality
  • Health Care Reform
  • Healthy Living
  • Heart Conditions
  • Hospital Operations
  • How We Do It
  • Learning and Growing
  • Meet The Team
  • Nurses Week 2012
  • Patient Family Experience
  • Patient Flow
  • Patient Safety
  • Patient Stories
  • Pin of the Week
  • Radiology
  • Rare and Complex Conditions
  • Research
  • Research and Discoveries
  • Safety and Prevention
  • Share Your Story
  • Technology
  • Uncategorized
  • Vaccines
  • Volunteerism
  • What Makes Us Different
  • What's New
See All Topics
See Less Topics

Subscribe

Never miss a post! Sign up to get new blog updates delivered to your email.

Popular Posts

  • 6 Questions to Ask When Your Child Complains of Chest Pain 2k views
  • Caring for the Caregivers of Children with Congenital Heart Disease  1k views
  • Stuttering In Young Kids: When To Be Concerned 897 views
  • 4 Questions to Ask When Your Child Has Recurrent Croup 811 views
  • Laryngomalacia: Is My Child’s Noisy Breathing Serious? 635 views
  • Is it safe for my child with braces to have an MRI? 496 views
About

The Cincinnati Children’s blog features thoughts and perspectives from our experts on all things pediatric health. This blog does not provide medical advice, diagnosis, or treatment. Learn More »

Contact Us
  • 3333 Burnet Avenue, Cincinnati, Ohio 45229-3026
  • 1-513-636-4200 | 1-800-344-2462
  • TTY: 1-513-636-4900
  • socialmedia@cchmc.org
Connect With Us
  • Subscribe
  • CincinnatiChildrens.org
  • Contact Us

© 2009-2022 Cincinnati Children’s Hospital Medical Center