Embedded Files
YOU SHOULD COMPLETE THESE PROGRAMS IF:
1) You've been directed by a medical provider
2) You haven't seen a medical provider and you think the injury description fits your situation
WHICH PHASE SHOULD I BE DOING?
Start at Phase 1 and progress to the next phase when you need more of a challenge
Don't push through greater than 4 out of 10 pain on a 0-10 scale
If your injury is worsening or staying the same for more than 1 week after you start these exercises, visit your H2F team for an evaluation.
Ensure that you're continuing to work out at the highest level your injury allows you to. Injury presents a great opportunity to get very strong in another area of your fitness. Go get after it!
Back pain
Back pain
Perform these programs if you have pain or stiffness in your back. If you cannot perform job duties or tasks of daily living, seek care from your H2F team.
Click the Link or Open the PDF to Start Your Recovery!
Ankle sprain
Ankle sprain
Perform these programs if you rolled your ankle. If you cannot bear weight without limping, seek care from your H2F team.
Click the Link or Open the PDF to Start Your Recovery!
Achilles tendinopathy
Achilles tendinopathy
Perform these programs if you have pain along your Achilles tendon while running, jumping, or pushing off your toes that is worse at the beginning of your workout.
Click the Link or Open the PDF to Start Your Recovery!
Heel pain
Heel pain
Perform these exercises if your heel pain is worst with your first few steps out of bed in the morning and tender to the touch.
Click the Link or Open the PDF to Start Your Recovery!
knee Pain
knee Pain
Perform these exercises if pain in the front of your knee came on gradually and you feel discomfort sitting down for long periods of time, squatting, and using the stairs. If there was trauma or if there is any swelling or bruising, seek care from your H2F team.
Click the Link or Open the PDF to Start Your Recovery!
hamstring strain
hamstring strain
Perform these exercises if you're having discomfort in the back of your thigh with sprinting or extending your leg out straight. If you notice significant bruising or swelling, seek care from your H2F team.
Click the Link or Open the PDF to Start Your Recovery!
hip flexor or quadriceps strain
hip flexor or quadriceps strain
Perform these exercises if you're feeling discomfort on the front of your thigh or hip with stair climbing or swinging your leg behind you while running. If you notice significant bruising or swelling, seek care from your H2F team.
Click the Link or Open the PDF to Start Your Recovery!
shoulder pain
shoulder pain
Perform these exercises if you've had a gradual onset of pain in the front of your shoulder that gets worse with overhead reaching and with pushing activities.
Click the Link or Open the PDF to Start Your Recovery!
Elbow pain
Elbow pain
Perform these exercises if you've had a gradual onset of discomfort on the outside of your elbow that gets worse with gripping.
Click the Link or Open the PDF to Start Your Recovery!
Elbow Pain PDF.pdf
Shin Pain
Shin Pain
Perform these exercises if you have had a gradual onset of pain or discomfort in your shins that increases with impact.
Click the Link or Open the PDF to Start Your Recovery!
Page updated
Google Sites
Report abuse