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