Stretching And Strengthening Cheat Sheet

Question 0

Anterior compartment syndrome

Answer 0

Stretch the dorsiflexes of the foot
Sitting with foot on opposite ankle and hold foot in max plantar flexion
kneel w shins on ground and lean back (can raise knees)

Question 1

Ankle sprain what muscle group would you strengthen

Answer 1

Calf everters
M- on floor against wall, sit and push toes to the floor
T- sitting w band
F- heel raise

Question 2

Foot drop

Answer 2

Strengthen dorsiflexes
M - toes under rail
T - sit and pull toes into DF as hard as can and hold for 10secs x3reps
F - heel walk

Question 3

Hamstring tear stretch

Answer 3

Hamstrings
M - supine and extend I I the floor/ bed
T - prone leg raise Or standing and extend leg w band
F - wall slides/sit OR squats OR lunges

Question 4

Hamstring stretch

Answer 4

Sit w leg extended OR stand and lean forward OR lie in bed w towel around foot w knee extended and pull up w towel

Question 5

Insertional Achilles tendinopathy

Answer 5

Stretch calf
Leaning against a wall w knee extended and flexed OR sit w towel over foot and pull into DF

Heel drop (eccentric)

Question 6

ITB syndrome

Answer 6

Stretch

Supine r flexed knee across l straight leg OR stand w right leg crossed behind good leg & lean towards tight hip side

Question 7

Mid portion achillies tendinopathy

Answer 7

Stretch
Calf (eccentric)
Heel drops

Question 8

MTSS

Answer 8

Stretch
Soleus, Tib post, FDL
Sitting w foot on opposite ankle hold foot in max eversion

Question 9

PTFS

Answer 9

Strengthen quads
M - sit with ankle under rail
T - sit w band at chair
F - wall slides OR squats OR lunges

Question 10

Patellar tendinopathy

Answer 10

Stretch quads

Stand and bring foot to buttock OR have foot on chair and bend knee

Question 11

Peroneal tendinopathy

Answer 11

Stretch the perineals

Sitting w foot on the opposite ankle hold in max inversion

Question 12

Plantar fasciitis

Answer 12

Stretch the plantar fascia and calf

Sitting w foot on opposite ankle pull toes into max dorsiflexion OR push toes against a wall

Question 13

SIJ pain

Answer 13

Stretch psoas and lesser glutes

Kneeling lunge

Question 14

Tib post dysfunction

Answer 14

Strengthen Tib post
M - sit, foot on knee and invert against hand resistance
T - sitting, invert against theraband at table leg
F - toe raises looking for heel inversion

Question 15

Trendelenberge gait

Answer 15

Strengthen hip abductors
M - sit and push leg against wall/table
T - side lie leg raise OR stand w band at leg
F - stand on one leg

Question 16

Narrow base of gait (runners)

Answer 16

Stretch hip adductors

standing V and lean to one side OR sitting frogleg