This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

Frozen shoulder, also called adhesive capsulitis, causes pain and stiffness in the shoulder. The capsule of connective tissue around the shoulder joint becomes thickened, inflamed, and tight, and bands of scar-like tissue (adhesions) form. The result is a shoulder that is very hard to move, both on your own and when someone else tries to move it for you.

Frozen shoulder most often affects people between 40 and 65 years old, and women more often than men. People with diabetes or thyroid problems are at higher risk, and it can follow an injury, surgery, or a period when the arm was kept still. Often no cause is found.

It usually moves through three overlapping stages: freezing (pain slowly worsens and motion is lost; about 1 to 9 months), frozen (pain may improve but stiffness remains; about 4 to 9 months), and thawing (motion slowly returns; about 5 months to 2 years). Most people improve substantially with time and a consistent home program, although full recovery can take 1 to 3 years.

Treatment Philosophy

Physical therapy and daily stretching are the most important treatment for frozen shoulder. The goal is to keep and gradually regain motion without flaring the pain.

• Frequent, gentle sessions work better than occasional aggressive ones.
• Early on, while the shoulder is very painful, keep stretches gentle and short. As pain settles, hold stretches longer and push a little further.
• Aim for mild-to-moderate stretching discomfort (about 4 to 5 out of 10) that settles within a few hours.
• Do not keep the arm in a sling or avoid using it. Use the arm for light, pain-free daily activities.
• Anti-inflammatory medicine or a cortisone injection, if recommended by your surgeon, can make stretching more tolerable. If you have diabetes, good blood sugar control helps recovery.

Goals

• Calm pain
• Maintain the motion you have

Pendulum

• Lean forward and support yourself with your good arm on a table.
• Let the affected arm hang freely and relaxed.
• Gently swing it in small circles, forward and back, and side to side. Let gravity and your body sway do the work.

Dose: 30 to 60 seconds in each direction, 2 to 3 times a day.

Table slide (forward flexion)

• Sit at a table with your affected forearm resting on a towel.
• Lean forward and slide your hand forward along the table, letting the shoulder stretch. Return slowly.

Dose: Hold 5 to 10 seconds. Repeat 10 times, 2 to 3 times a day.

Supine cane forward flexion

• Lie on your back holding a cane, broomstick, or yardstick with both hands.
• Use your good arm to raise the affected arm overhead until you feel a stretch. Lower slowly.

Dose: Hold 10 seconds. 3 sets of 10, 2 to 3 times a day.

Cane external rotation (elbow at side)

• Lie on your back or stand with the affected elbow bent to 90° and tucked at your side.
• Hold a cane in both hands and use the good arm to push the affected hand outward, keeping the elbow at your side.

Dose: Hold 10 seconds. 3 sets of 10, 2 to 3 times a day.

Scapular squeezes

• Sit or stand tall. Squeeze your shoulder blades back and down without shrugging.

Dose: Hold 10 seconds. Repeat 10 times, 3 times a day.

Goals

• Regain motion in every direction
• Hold stretches longer as pain allows

Cane abduction

• Hold a cane in both hands. Use the good arm to push the affected arm out to the side and up until you feel a stretch.

Dose: Hold 10 seconds. 3 sets of 10, 2 to 3 times a day.

Forward wall walk (finger climb)

• Stand facing a wall about arm's length away.
• Walk your fingers up the wall as high as you comfortably can. Hold, then walk back down.

Dose: Hold 10 seconds at the top. 5 repetitions, 2 to 3 times a day.

Side wall walk

• Stand with the affected side about 2 feet from the wall.
• Walk your fingers up the wall to the side as high as possible, hold, then walk down.

Dose: Hold 10 seconds at the top. 5 repetitions, 2 to 3 times a day.

Doorway (corner) external rotation stretch

• Stand in a doorway with the affected elbow bent to 90° and the forearm against the door frame.
• Keeping your hand in place, slowly turn your body away until you feel a stretch in the front of the shoulder.

Dose: Hold 30 seconds. Repeat 3 times, daily.

Cross-body stretch

• Bring the affected arm across your chest.
• Use the other hand to gently pull at the upper arm (not the elbow) until you feel a stretch in the back of the shoulder.

Dose: Hold 30 seconds. Repeat 3 times, daily.

Sleeper stretch

• Lie on the affected side with the elbow bent to 90° in front of you.
• Use your other hand to gently press the forearm down toward the bed.

Dose: Hold 15 to 30 seconds. Repeat 3 times, daily.

Towel stretch behind the back (internal rotation)

• Hold a towel behind your back with the good hand above and the affected hand below.
• Use the good arm to gently pull the affected hand up your back.

Dose: Hold 15 to 30 seconds. Repeat 3 times, daily.

Goals

• Rebuild strength as motion returns
• Return to normal daily, work, and sports activity

Continue all stretches daily. Add these strengthening exercises; stop any exercise that increases pain during or after the session.

Isometrics (flexion, extension, abduction, adduction)

• Stand with good posture, elbow bent to 90°.
• Push your hand or elbow into a wall (or your other hand) forward, backward, out to the side, and in toward your stomach, without moving the arm.

Dose: Hold 5 seconds. Repeat 10 times in each direction, 3 times a day.

Resistance band external and internal rotation

• Anchor a band at waist height and place a small towel roll between your elbow and side.
• Rotate the hand away from your body (external rotation) and then across your body (internal rotation), keeping the elbow tucked.

Dose: 10 repetitions each way, building to 3 sets.

Standing row

• Hold a band anchored at waist height with the elbow bent at your side.
• Pull the elbow straight back, squeezing the shoulder blades together.

Dose: 3 sets of 8, progressing to 3 sets of 12, 3 days a week.

Shoulder shrugs

• Relax your neck, stand tall, and lift your shoulders toward your ears, then lower slowly.

Dose: Hold 5 seconds. Repeat 10 times.

If You Are Not Improving

Most frozen shoulders get better with time and consistent stretching. If pain and stiffness are not improving after 2 to 3 months, your surgeon may discuss a cortisone injection, a hydrodilatation injection that gently stretches the capsule from the inside, or, if there is little improvement after 9 to 12 months, a manipulation under anesthesia or arthroscopic capsular release, which is followed by daily physical therapy.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Frozen Shoulder
• Shoulder Conditioning Exercises

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Pain or stiffness is not improving after 2 to 3 months of daily exercise
• Pain is severe enough that you cannot do your stretches, even with medicine
• Sudden severe pain, a fall, or a new injury to the shoulder
• New numbness, tingling, or weakness in the arm or hand
• Fever, redness, or warmth around the shoulder, especially after an injection

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

The rotator cuff is a group of four muscles and tendons that cover the head of the upper arm bone and keep it centered in the shoulder socket. Tears can result from an injury or, more often, from gradual wear of the tendon over time. Common symptoms are pain at night and when lifting or reaching overhead, and weakness when raising or rotating the arm.

Many rotator cuff tears, especially those that develop gradually, improve with an exercise program. Strengthening the rest of the rotator cuff, the deltoid, and the shoulder blade muscles helps them take over for the injured tendon.

Treatment Philosophy

The program starts by calming pain and restoring motion, then strengthens the shoulder below shoulder level, and finally progresses overhead. Give the program a consistent 6 to 12 weeks.

• Avoid overhead activity and heavy lifting early. Exercises should be pain-free; mild soreness that is gone the next day is OK.
• Rotator cuff and shoulder blade strength is the priority throughout the program.
• Keep the elbow close to your side for early band exercises, and keep the arm slightly in front of your body (about 30°) when raising it.
• Continue the program 2 to 3 days a week as lifelong maintenance once you have recovered.

Goals

• Decrease pain
• Restore pain-free motion

Pendulum

• Lean forward with one hand on a table and let the affected arm hang.
• Gently swing it forward and back, side to side, and in circles.

Dose: 2 sets of 10 in each direction, 5 to 6 days a week.

Crossover arm stretch

• Gently pull the affected arm across your chest, holding at the upper arm (not the elbow).

Dose: Hold 30 seconds, relax 30 seconds. 4 repetitions, 5 to 6 days a week.

Passive internal rotation (stick behind the back)

• Hold a light stick behind your back with the affected hand; hold the other end with the other hand.
• Pull the stick horizontally until you feel a gentle pull at the front of the shoulder.

Dose: Hold 30 seconds. 4 repetitions, 5 to 6 days a week.

Passive external rotation (stick)

• Keep the affected elbow against your side and hold a stick in both hands.
• Use the good arm to push the affected hand outward until you feel a gentle pull.

Dose: Hold 30 seconds. 4 repetitions, 5 to 6 days a week.

Sleeper stretch

• Lie on the affected side with the elbow bent in front of you. Use your other hand to gently press the forearm toward the bed.

Dose: Hold 30 seconds. 4 repetitions, 3 times a day.

Goals

• Strengthen the rotator cuff and shoulder blade muscles

Isometric flexion and extension

Isometric: you contract the muscle without moving the arm.

• Forward: Face a wall with your arm at your side and elbow bent. Make a fist and gently push forward into the wall with 25% to 50% of your strength.
• Backward: Stand with your back to a wall, elbow bent 90°, and push the elbow gently back into the wall.

Dose: Hold about 6 seconds. Repeat 8 to 12 times each.

Internal rotation with band

• Tie a band to a doorknob. Stand with the elbow bent 90° and a rolled towel between elbow and side.
• Slowly rotate the forearm in toward your belly, then return.

Dose: 3 sets of 8, progressing to 3 sets of 12, 3 days a week.

External rotation with band

• Same position, starting with your forearm across your belly.
• Rotate the forearm out away from your body, keeping the elbow tucked against the towel, then return slowly.

Dose: 3 sets of 8, progressing to 3 sets of 12, 3 days a week.

Standing row

• Hold a band anchored at waist height. Keep your elbow at your side and pull straight back, squeezing your shoulder blades together.

Dose: 3 sets of 8, progressing to 3 sets of 12, 3 days a week.

Wall push-up

• Stand 12 to 18 inches from a wall with your hands at shoulder height, fingers turned slightly out.
• Bend your elbows to bring your face toward the wall, keeping your back straight, then push back.
• Progress from the wall to a counter, then a sturdy chair, then the floor.

Dose: Repeat 8 to 12 times.

Arm raise to the side (scaption)

• Keep your arm about 30° in front of your side, thumb up.
• Raise the arm up to 60° at most (shoulder level is 90°), hold 3 to 5 seconds, and lower slowly.
• Start with no weight; progress to a 1 to 2 lb weight or small can.

Dose: Repeat 8 to 12 times.

Side-lying external rotation

• Lie on your good side with a towel roll under the affected elbow, elbow bent 90°.
• Rotate the forearm up toward the ceiling, keeping the elbow at your side, then lower slowly.

Dose: Begin with 1 to 2 lb. 2 sets of 10, 3 days a week.

Elbow flexion and extension

• Curl a light weight toward your shoulder, then straighten (biceps).
• For triceps, lift the weight overhead with the elbow bent, then straighten the elbow.

Dose: 3 sets of 8, progressing to 3 sets of 12.

Goals

• Restore overhead strength
• Return to work, sport, and recreation

External rotation with arm at 90°

• Anchor a band in front of you. Raise the elbow to shoulder height, bent 90°.
• Rotate the hand up until it is in line with your head, keeping the elbow level, then return slowly.

Dose: 3 sets of 8, progressing to 3 sets of 12, 3 days a week.

Bent-over horizontal abduction

• Bend forward with one hand on a table and the affected arm hanging down.
• Raise the arm out to the side to shoulder level, thumb up, then lower slowly.

Dose: 3 sets of 8, adding weight in 1 lb steps (maximum 5 lb).

Scapular protraction (“punch”)

• Lie on your back holding a light weight straight up toward the ceiling.
• Push the weight up by reaching your shoulder blade off the bed, then lower.

Dose: 2 sets of 10.

Biceps stretch

• Hold the arm out to the side at hip level and gently bend the wrist back so the fingers point down. Rest the fingers on a wall for more stretch.

Dose: Hold 15 to 30 seconds. Repeat 2 to 4 times.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Rotator Cuff Tears
• Rotator Cuff & Shoulder Conditioning Program
• Shoulder Pain & Common Problems

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• No meaningful improvement after 6 to 12 weeks of consistent exercise
• A sudden increase in weakness or inability to lift the arm
• Night pain that is getting worse
• New numbness, tingling, or pain radiating down the arm

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

The humerus is the bone of the upper arm. The top of the bone near the shoulder (the proximal humerus) can break during a fall, a sports injury, or other accidents. Many of these fractures heal well without surgery.

The goal of treatment is bone healing while restoring as much shoulder motion and function as possible, which requires a combination of rest and early motion. Most people feel better within 3 to 4 weeks and return to most activities by 3 to 4 months.

Treatment Philosophy

Early, gentle motion prevents the shoulder from getting stiff while the bone heals. Your surgeon will tell you when it is safe to start each phase.

• The sling is for comfort. It is not required for the fracture to heal, and you may remove it to bathe, sleep, or exercise.
• Motion may be too uncomfortable for the first 7 to 10 days. Start pendulums as soon as pain allows.
• Keep your elbow, wrist, and fingers moving several times a day to prevent stiffness and swelling.
• Do not lift, push, or pull with the arm, and do not use the arm to push up from a chair, until you are cleared.

Pendulum (Codman's) exercises

• Lean forward, supporting yourself with your good arm on a table.
• Let the injured arm hang and gently move it in small circles, side to side, forward and back, and spell out the alphabet.

Dose: 5 minutes, 3 to 4 times a day.

Elbow, wrist, and hand motion

• Out of the sling, bend and straighten the elbow, turn the palm up and down, bend the wrist, and open and close the hand.

Dose: 10 repetitions of each, several times a day.

Shoulder blade squeezes

• Sit tall and gently squeeze your shoulder blades back and down.

Dose: Hold 5 seconds, 10 repetitions, 3 times a day.

Table slide

• Sit at a table with your forearm on a towel.
• Lean forward and slide your hand along the table to stretch the shoulder forward, then slide back.

Dose: 10 repetitions, 2 to 3 times a day.

Wall crawl

• Face a wall and walk your fingers up as high as is comfortable, then walk back down.
• Progress to doing this with your side toward the wall.

Dose: 10 repetitions, 2 to 3 times a day.

Cane-assisted external rotation

• With your elbow at your side, hold a cane in both hands and use the good arm to gently push the injured hand outward.

Dose: Hold 5 to 10 seconds. 10 repetitions, 2 to 3 times a day.

Once your surgeon confirms healing, progress to the strengthening exercises in the Rotator Cuff and Shoulder Conditioning Program (see the OrthoInfo link below): isometrics, band rotation exercises, rows, and wall push-ups.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Shoulder Fractures & Dislocations
• Shoulder Conditioning Exercises

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Increased or severe pain in your arm
• Your hand is cool, pale, or changes color
• Tingling, weakness, or numbness in your hand or fingers
• You cannot move your fingers
• You are not getting better as expected

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

These exercises strengthen and retrain the deltoid muscle at the front of the shoulder so it can raise the arm. They are used for patients with a large or irreparable rotator cuff tear and after reverse shoulder replacement, where the deltoid becomes the main muscle that lifts the arm.

Treatment Philosophy

The program starts lying down, where gravity helps you, and progresses step by step to sitting and standing. Do not advance to the next step until you can perform the current one with good control in a comfortable range.

• Improve control and range of motion; do not force the shoulder through a large movement.
• Stay within a comfortable range. Use only light resistance unless your surgeon or therapist tells you otherwise.
• Continue the program for at least 12 weeks.
• Physical therapy is helpful for learning and progressing these exercises.

Supine overhead arc

• Lie flat on your back with your head supported and your elbow straight.
• Raise the affected arm so your hand points toward the ceiling, using your other hand to help if needed.
• Hold the arm in this position using your shoulder muscles.
• Slowly move the arm through a small, comfortable arc forward and back toward your head. As control improves, make the arc larger.

Dose: 10 repetitions, 3 to 5 times per day.

Supine arc with light weight

• Repeat Step 1 while holding a very light object, such as a small can of beans.
• Gradually increase the size of the arc as confidence and control improve. Do not increase the weight unless instructed.

Dose: 10 repetitions, 3 to 5 times per day.

Inclined arc

• Recline at about 30° to 45° (for example, on pillows or a recliner).
• Perform the same movement against more gravity, starting with a small arc and increasing it as strength improves.
• Gradually raise the backrest as you get stronger.

Dose: 10 repetitions, 3 to 5 times per day.

Upright forward elevation

• Sit or stand tall, thumb up, with the arm slightly in front of your body.
• Raise the arm forward through a comfortable range and lower slowly.
• Add light weight only when you have full control without weight.

Dose: 10 repetitions, 3 times per day.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Reverse Total Shoulder Replacement
• Rotator Cuff Tears
• Shoulder Surgery Exercise Guide

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Pain that is getting worse instead of better
• A sudden loss of the ability to lift the arm, a clunk, or a feeling the shoulder has shifted
• Fever, redness, or drainage from an incision
• New numbness, tingling, or weakness in the arm or hand

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

The elbow is prone to stiffness after an injury, fracture, surgery, or a period in a splint or sling. These exercises restore bending and straightening of the elbow and turning of the forearm (palm up and palm down), which are needed for daily activities such as eating, grooming, and dressing.

Treatment Philosophy

Frequent, gentle stretching held for a sustained time is more effective than forceful stretching. Motion usually improves gradually over several weeks.

• Start these exercises when your surgeon or therapist tells you it is safe.
• Use the uninjured arm to assist the motion; let the stretch build slowly.
• Gripping and light hand exercises keep the forearm muscles working while the elbow heals.

Ball or sock squeeze

• Hold a soft ball or rolled-up sock and make a fist around it.
• Squeeze, then relax.

Dose: Hold about 6 seconds, relax 10 seconds. Repeat 8 to 12 times.

Wrist up-and-down (deviation)

• Rest your forearm on a table with your hand over the edge, thumb up as if shaking hands.
• Move your hand up and down.

Dose: Repeat 8 to 12 times, twice.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Radial Head Fractures of the Elbow
• Epicondylitis Exercise Program

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Your elbow motion is getting worse or not improving after 2 to 3 weeks
• Increasing pain or swelling
• Numbness or tingling in the hand or fingers
• Fever, redness, or drainage from an incision

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

The radius is one of the two forearm bones. Its top, the radial head, forms part of the elbow joint and allows the forearm to rotate. Radial head fractures usually happen from a fall on an outstretched hand. Many are small or minimally displaced and heal without surgery.

The biggest risk after a radial head fracture is a stiff elbow. Early, gentle motion, typically started within the first week as pain allows, is the most important part of your recovery. Most people regain functional motion over 6 to 12 weeks.

Treatment Philosophy

Use the sling for comfort only and start moving the elbow early. Your surgeon will tell you if your fracture needs any motion limits.

• Move the elbow and forearm several times a day; short, frequent sessions are best.
• Do not lift more than a coffee cup or push up with the arm until cleared, typically for about 6 weeks.
• Some ache with stretching is expected; sharp pain means back off.

Ball or sock squeeze

• Hold a soft ball or rolled-up sock and make a fist around it.
• Squeeze, then relax.

Dose: Hold about 6 seconds, relax 10 seconds. Repeat 8 to 12 times.

Wrist up-and-down (deviation)

• Rest your forearm on a table with your hand over the edge, thumb up as if shaking hands.
• Move your hand up and down.

Dose: Repeat 8 to 12 times, twice.

Wrist curls and reverse wrist curls

• Rest your forearm on a table with your hand over the edge, holding a light weight (1 lb or a can).
• Curl the wrist up with the palm up, then repeat with the palm down.

Dose: 2 sets of 10, progressing to 3 sets of 10.

Biceps curl and triceps extension

• Curl a light weight toward your shoulder and lower slowly; then straighten the elbow against light resistance.

Dose: 2 sets of 10, progressing weight slowly.

Forearm rotation with a hammer

• Hold a light hammer by the handle with your elbow at your side.
• Slowly turn the palm up and down. Hold farther up the handle to make it easier.

Dose: 2 sets of 10.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Radial Head Fractures of the Elbow

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Elbow motion is not improving after 2 to 3 weeks
• Increased or severe pain or swelling
• Numbness, tingling, or color change in the hand
• A clicking or catching feeling that blocks forearm rotation

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

The wrist can break during a fall, sports, or other accidents, most often when the wrist is used to break a fall. Fractures range from a small crack to bones broken into several pieces, and treatment depends on how severe the break is. Your wrist may be placed in a cast or splint, and some fractures need surgery.

It may take weeks or months for the wrist to heal. You heal best when you eat a variety of healthy foods and don't smoke.

Treatment Philosophy

While the wrist is immobilized, keep the fingers, elbow, and shoulder moving. Once the cast or splint comes off, wrist motion is restored first and then strength.

• Move your fingers often from the first day to reduce swelling and stiffness, but do not grab or carry anything with that hand.
• Begin wrist exercises only when your surgeon says it is safe, usually after the cast or splint is removed.
• Stiffness is normal after a cast. Daily exercise is what restores motion.

Finger motion

• Make a full fist, then straighten all fingers completely. Touch your thumb to each fingertip.

Dose: 10 repetitions, every hour while awake.

Elbow and shoulder motion

• Bend and straighten the elbow and raise the arm overhead to keep these joints from getting stiff.

Dose: 10 repetitions, 3 times a day.

Wrist flexion and extension

• Rest your forearm on a table with the hand over the edge, palm down.
• Bend the wrist up and let the hand close into a fist, then lower the hand and let the fingers relax.

Dose: Hold each position about 6 seconds. Repeat 8 to 12 times.

Hand flips

• Rest your forearm on your thigh, palm down. Flip to palm up and back, keeping the forearm on your thigh.

Dose: Repeat 8 to 12 times.

Radial and ulnar deviation

• Hold your hand out, palm down, and slowly bend the wrist side to side as far as you can.

Dose: Hold 6 seconds each way. Repeat 8 to 12 times.

Wrist extensor stretch

• Extend your arm in front of you, palm down, and point your fingers toward the floor.
• Use the other hand to gently bend the wrist further.
• When this is easy, repeat with a fist.

Dose: Hold 15 to 30 seconds. Repeat 2 to 4 times.

Wrist flexor stretch

• Extend your arm with the palm facing away and fingers up.
• Use the other hand to gently bend the wrist back further.
• Then repeat with the palm up and fingers pointing to the floor.

Dose: Hold 15 to 30 seconds. Repeat 2 to 4 times.

Intrinsic flexion (tabletop)

• Rest your hand on a table. Bend only the large knuckles where the fingers join the hand, keeping the fingers straight, then straighten.

Dose: Repeat 8 to 12 times.

MP extension (hook fist)

• Wrap the fingers of the affected hand around the thumb of your good hand.
• Uncurl the big knuckles so only the top two finger joints stay bent (a hook).

Dose: Hold about 6 seconds. Repeat 8 to 12 times.

Grip strengthening

• Squeeze a soft ball or therapy putty.

Dose: Hold 5 seconds. 2 sets of 10.

Light wrist curls (palm up and palm down)

• Rest the forearm on a table, hand over the edge, holding a 1 lb weight or can; slowly lift and lower.

Dose: 2 sets of 10, progressing slowly.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Distal Radius Fractures (Broken Wrist)
• Hand & Wrist Exercises

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Increased or severe pain
• Your hand or fingers are cool, pale, blue, numb, or tingling
• Your cast or splint feels too tight or gets wet or damaged
• You cannot move your fingers
• You are not getting better as expected

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

These exercises keep the tendons of the hand gliding smoothly and restore finger and wrist motion after an injury, surgery, or a period in a cast or splint. They are also helpful for general hand stiffness.

Treatment Philosophy

Gentle, frequent motion is the goal. Each position should be reached slowly and comfortably.

• Keep the wrist straight to slightly bent back during finger exercises.
• Some stiffness and mild discomfort are normal; stop if you have sharp pain.
• Your surgeon or hand therapist may change the number of sets, repetitions, or times per day.

Tendon gliding (five positions)

• Start with the wrist supported and fingers straight.
• Tabletop: bend only the big knuckles so the fingers form a flat table; return to straight.
• Straight fist: bend the bottom two knuckles and reach the fingertips toward the base of the palm.
• Hook fist: bend the top two finger joints, trying to touch the fingertips to the top of the palm; return to straight.
• Full fist: make a loose fist with the thumb out to the side; return to straight.
• Going through all five positions counts as one repetition.

Dose: 2 sets of 15, 2 to 3 times a day.

DIP joint blocking (end joint)

• Support the involved finger with your other hand just below the end joint, palm up.
• Bend and straighten only the end joint.

Dose: Hold each position 3 to 5 seconds. 2 sets of 15.

PIP joint blocking (middle joint)

• Support the finger just below the middle joint.
• Bend and straighten the finger at the middle joint.

Dose: Hold each position 3 to 5 seconds. 2 sets of 15.

Thumb opposition

• Touch the tip of your thumb to the tip of each finger, making an “O.” Then slide the thumb toward the base of the small finger.

Dose: 10 repetitions.

Wrist flexion and extension

• Support the forearm with your other hand. Keep the fingers relaxed in a light fist and slowly bend the wrist back and forth.

Dose: 2 sets of 15.

Wrist circles (alphabet writing)

• Support the forearm just below the wrist, fingers in a loose fist.
• Write the capital letters of the alphabet in the air, moving from the wrist. As it gets easier, make the letters smaller and more precise.

Dose: Once through the alphabet, 2 to 3 times a day.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Hand & Wrist Exercise Program
• Hand Fractures
• Arthritis of the Hand

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Increasing swelling, pain, or stiffness
• Numbness, tingling, or color change in the fingers
• A finger that catches, locks, or cannot be straightened
• Fever, redness, or drainage from an incision

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

Trochanteric bursitis, also called greater trochanteric pain syndrome, causes pain on the outer side of the hip. The bursa and the gluteal tendons over the bony point of the hip become irritated, often from weak hip muscles, a tight iliotibial (IT) band, prolonged standing, or lying on the affected side.

Pain is often worse when lying on that side, climbing stairs, getting up from a chair, or walking for long periods.

Treatment Philosophy

The most effective long-term treatment is strengthening the hip abductor (gluteal) muscles, which support the hip and take pressure off the tendons.

• Avoid lying on the affected side; place a pillow between your knees when lying on the other side.
• Avoid crossing your legs and standing with your weight shifted onto one hip.
• Stretching the IT band should be gentle; aggressive stretching can compress the irritated tendons.
• Most patients improve over 6 to 12 weeks.

Bridge

• Lie on your back with knees bent and feet flat.
• Tighten your buttocks and lift your hips until your body is in a straight line from shoulders to knees. Lower slowly.
• Progress to a single-leg bridge.

Dose: Hold 5 seconds. 2 to 3 sets of 10.

Isometric hip abduction

• Lie on your back with a belt around your thighs just above the knees.
• Push your knees out against the belt without moving.

Dose: Hold 5 to 10 seconds. 10 repetitions.

Side-stepping with band

• Place a band around your thighs or ankles. With knees slightly bent, step sideways 10 to 15 steps each way.

Dose: 2 to 3 sets.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Hip Bursitis
• Hip Conditioning Program

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Pain that wakes you at night and is getting worse
• Weakness or a limp that is worsening
• Fever, redness, or swelling over the hip
• No improvement after 6 to 12 weeks

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

The hip flexors are the muscles at the front of the hip that lift the thigh toward the chest, mainly the iliopsoas and the rectus femoris. A strain is a stretch or tear of these muscles, usually from sprinting, kicking, or sudden changes of direction. Most strains heal well with rest and a progressive exercise program within 2 to 6 weeks; more severe strains take longer.

Treatment Philosophy

Allow the muscle to calm down, then restore flexibility and strength gradually before returning to running and kicking.

• Avoid activities that cause sharp pain at the front of the hip for the first several days.
• Ice for 15 to 20 minutes several times a day early on.
• Core stability and gluteal strength protect the hip flexors from being overloaded.
• Stretches should be gentle and pain-free; do not push into sharp pain.

Bridge

• Lie on your back with knees bent and feet flat.
• Tighten your buttocks and lift your hips until your body is in a straight line from shoulders to knees. Lower slowly.
• Progress to a single-leg bridge.

Dose: Hold 5 seconds. 2 to 3 sets of 10.

Standing hip flexion with band

• Stand with a band around the affected ankle anchored behind you.
• Lift the knee forward against light resistance, then lower slowly.

Dose: 2 to 3 sets of 10.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Hip Strains
• Muscle Strains in the Thigh
• Hip Conditioning Program

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Pain that is getting worse instead of better despite rest and activity changes
• New numbness, tingling, or weakness
• Significant new swelling, redness, warmth, or fever
• You are not improving as expected after 4 to 6 weeks of consistent exercise

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

The hamstrings are the three muscles along the back of the thigh that bend the knee and extend the hip. Strains usually happen during sprinting, kicking, or overstretching and range from a mild pull (grade 1) to a complete tear (grade 3). Most strains heal without surgery in 3 to 12 weeks, depending on severity.

Treatment Philosophy

Early protected movement, followed by progressive strengthening with emphasis on eccentric (lengthening) exercise, speeds healing and lowers the risk of re-injury, which is common after hamstring strains.

• Avoid painful stretching for the first several days. Walk with a normal stride as soon as comfortable.
• A compression or neoprene wrap may be worn for comfort, including at work.
• Progress exercises only when the current level is pain-free.
• Continue eccentric strengthening (Nordic curls) 1 to 2 times a week after you return to sport to help prevent re-injury.

Isometric hamstring set

• Sit with the knee slightly bent and dig your heel into the floor without moving, tightening the back of the thigh.

Dose: Hold 5 to 10 seconds at a pain-free effort. 10 repetitions, 2 to 3 times a day.

Bridge (both legs)

• Lie on your back with knees bent. Lift your hips by squeezing your buttocks, then lower.

Dose: 2 to 3 sets of 10.

Stationary bike

• Pedal with light resistance, staying pain-free.

Dose: 10 to 15 minutes.

Bridge walk-outs and single-leg bridge

• From a bridge position, walk your heels out a few steps and back.
• Progress to a single-leg bridge.

Dose: 2 to 3 sets of 8.

Hamstring curl with band or machine

• Lying on your stomach (or standing), bend the knee against light resistance and lower slowly over 3 seconds.

Dose: 3 sets of 10.

Single-leg Romanian deadlift

• Stand on the affected leg with a slight knee bend. Hinge at the hip, reaching the hands toward the floor while the other leg extends behind you, keeping your back flat.
• Return to standing by squeezing your buttock. Add a light weight when easy.

Dose: 3 sets of 8 to 10.

Kickbacks (quadruped hip extension)

• On hands and knees, extend one leg up behind you, squeezing the buttock, then lower.

Dose: 2 to 3 sets of 10.

Return to running using the Running Progression handout, then progress to sprinting and sport-specific drills.

Nordic hamstring curl (eccentric)

• Kneel with a partner holding your ankles (or ankles under a secure object).
• Keeping your body straight from knees to head, slowly lower forward as far as you can control, catch yourself with your hands, and push back up.

Dose: 2 to 3 sets of 5, 2 times a week.

Walking lunges

• Step forward into a lunge, lowering the back knee toward the floor, then step through to the next lunge. Add weights when easy.

Dose: 2 to 3 sets of 10 steps.

Step-ups and jumping drills

• Progress from step-ups to jumping rope and low-level jumps as tolerated.

Dose: As directed.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Hamstring Muscle Injuries
• Hip Conditioning Program

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• A pop with large bruising high in the back of the thigh near the buttock
• Inability to walk normally after 1 to 2 weeks
• Numbness or tingling down the leg
• No improvement after 3 to 4 weeks

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

The iliotibial (IT) band is a thick band of tissue running along the outside of the thigh from the hip to just below the knee. IT band syndrome causes pain on the outer side of the knee (or hip), usually from repetitive bending and straightening in running or cycling, often with weak hip muscles or a sudden increase in training.

Treatment Philosophy

Reduce the activity that provokes pain, stretch the tight structures, and strengthen the hip muscles that control the knee.

• Temporarily reduce running mileage, downhill running, and running on banked surfaces.
• Ice the outer knee for 15 to 20 minutes after activity.
• Hip abductor strengthening is as important as stretching.
• Return to running gradually once pain-free with daily activities.

Foam roller to the outer thigh

• Lie on your side with a foam roller under the outer thigh (not directly on the knee). Roll slowly from hip to just above the knee.

Dose: 1 to 2 minutes.

Bridge

• Lie on your back with knees bent and feet flat.
• Tighten your buttocks and lift your hips until your body is in a straight line from shoulders to knees. Lower slowly.
• Progress to a single-leg bridge.

Dose: Hold 5 seconds. 2 to 3 sets of 10.

Side plank (modified)

• Lie on your side propped on your elbow, knees bent. Lift your hips so your body is in a straight line.

Dose: Hold 15 to 30 seconds. Repeat 3 to 5 times.

Single-leg squat to a chair

• Stand on the affected leg in front of a chair. Slowly sit back toward the chair, keeping the knee over the second toe, and stand back up.

Dose: 2 to 3 sets of 8.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Knee Conditioning Program
• Hip Conditioning Program

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Pain that is getting worse instead of better despite rest and activity changes
• New numbness, tingling, or weakness
• Significant new swelling, redness, warmth, or fever
• You are not improving as expected after 4 to 6 weeks of consistent exercise

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

This is a general strengthening and flexibility program for knee pain, after a knee injury, or after knee arthroscopy once you are cleared. Strong thigh (quadriceps), hamstring, and hip muscles take stress off the knee joint and improve stability, while good flexibility reduces pressure on the kneecap.

Treatment Philosophy

The program begins with simple exercises that are easy on the knee and progresses to standing, weight-bearing exercises as your strength and comfort improve.

• Start each exercise slowly and ease off if your pain increases.
• Limit knee bending to about 30° at first in standing exercises; deeper bending increases pressure under the kneecap.
• Your surgeon or therapist will tell you when to add the more advanced exercises.

Wall mini squat with ball squeeze

• Stand with your feet hip-width apart, about 12 inches from a wall, and lean back against it.
• Slide down until your knees are bent about 20° to 30°.
• Squeeze a soccer-sized ball between your knees for about 6 seconds, rest, and repeat.

Dose: 8 to 12 repetitions, at least 3 times a day.

Shallow knee bend on one leg

• Stand on a step on the leg to be exercised, holding a banister.
• Keeping your head up and back straight, lean slightly forward and slowly bend the knee so the other foot moves toward the floor; then straighten.
• Keep the heel on the step and the knee no farther forward than the toes. Limit the bend to about 30° at first.

Dose: 8 to 12 repetitions.

Static lunge

• Stand in a split stance, feet 2 to 3 feet apart, holding a wall or chair if needed.
• Keep your torso upright and lower straight down until the back knee is a few inches from the floor. The front thigh approaches parallel and the front knee stays over the ankle.
• Push back up through the heel of the front foot. Complete all repetitions before switching sides.

Dose: 2 to 3 sets of 8 to 10 on each side.

Step-up

• Place the affected foot on a step 3 to 5 inches high (progress to a full step). Hold a rail if needed.
• Shift your weight onto that leg and straighten the knee to bring the other foot up, without pushing off the back leg.
• Lower the other foot slowly back to the floor. Keep the knee in line with your middle toe.

Dose: 8 to 12 repetitions, building to 3 sets of 10.

Single-leg balance

• Stand on the affected leg near a counter for 30 seconds. Progress to eyes closed or standing on a pillow.

Dose: Repeat 3 to 5 times.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Knee Conditioning Program
• Knee Arthroscopy Exercise Guide
• Patellofemoral Pain Syndrome

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Pain that is getting worse instead of better despite rest and activity changes
• New numbness, tingling, or weakness
• Significant new swelling, redness, warmth, or fever
• You are not improving as expected after 4 to 6 weeks of consistent exercise

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

The kneecap (patella) glides in a groove at the end of the thighbone. Kneecap pain and partial dislocation (subluxation) are often related to weak quadriceps and hip muscles, tight muscles in the back of the leg, or a kneecap that does not track well in its groove.

Stretching the muscles in the back of the leg and strengthening the thigh and hip muscles helps the kneecap track correctly and keeps it from subluxing again.

Treatment Philosophy

You may start all of these exercises right away, as long as they do not cause sharp pain under the kneecap.

• Strengthen the quadriceps and hip muscles; stretch the hamstrings and calf.
• Keep knee bending in a comfortable range (usually less than 60° to 90°) during strengthening; avoid deep squatting and kneeling while symptoms are present.
• Keep the knee lined up over the second toe and do not let it collapse inward.
• Symptoms usually improve over 6 to 12 weeks of consistent exercise.

Step-up

• Place the affected foot on a step 3 to 5 inches high (progress to a full step). Hold a rail if needed.
• Shift your weight onto that leg and straighten the knee to bring the other foot up, without pushing off the back leg.
• Lower the other foot slowly back to the floor. Keep the knee in line with your middle toe.

Dose: 3 sets of 10.

Wall squat with a ball

• Stand with your back against a wall, feet about 1 foot from the wall and shoulder-width apart.
• Place a pillow or soccer-sized ball between your knees (or thighs).
• Slowly slide down while squeezing the ball, stopping before your thighs are parallel to the floor. Hold, then slide back up.

Dose: Hold about 6 to 10 seconds. Repeat 10 times, building to 3 sets of 10.

Knee stabilization (4-way band)

• Wrap an elastic band around the ankle of your uninjured leg and tie it to a table leg.
• Stand on the injured leg with the knee slightly bent and thigh tight.
• Facing the table, move the uninjured leg straight back. Then turn 90° and move it away from your body; turn again and move it forward; turn again and move it across your body.
• Hold a chair for balance if needed. To progress, stand on a pillow.

Dose: 3 sets of 10 in each direction.

Resisted knee extension (band)

• Loop an elastic band around a table leg and step into the loop so it is behind the injured knee.
• Bend the knee about 45°, then slowly straighten it, keeping the thigh muscle tight. An easier version is to stand on both legs.

Dose: 10 repetitions. 3 sets.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Patellofemoral Pain Syndrome
• Unstable Kneecap
• Knee Conditioning Program

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• The kneecap fully dislocates or keeps giving way
• Significant swelling after an episode of instability
• Locking or catching of the knee
• No improvement after 6 to 8 weeks of consistent exercise

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

The patellar tendon runs from the bottom of the kneecap to the top of the shinbone and works with the thigh muscles to straighten the knee. Patellar tendinopathy comes from repetitive overuse (running, jumping, and squatting), which causes tiny tears and irritation in the tendon. Weak or tight leg muscles, poorly cushioned shoes, and long hours on hard surfaces can contribute.

The main symptom is pain at the bottom of the kneecap, often worse with stairs, standing from a low chair, getting out of a car, or jumping. The large majority of patients improve without surgery, though it may take 4 to 6 weeks to feel a difference and 3 months or more to fully recover.

Treatment Philosophy

Tendons get better with the right amount of load. The program reduces aggravating activity, then gradually and progressively loads the tendon so it becomes stronger.

• Relative rest: temporarily reduce jumping, running, and deep squatting rather than stopping all activity.
• Pain guide: pain up to 3 out of 10 during exercise is acceptable if it settles by the next morning. If pain is worse the next day, reduce the load.
• Slow and controlled: perform strengthening slowly, emphasizing the lowering phase.
• Ice for 15 to 20 minutes after exercise, a patellar tendon strap, and short courses of anti-inflammatory medicine (if safe for you) can help symptoms.
• Cortisone injections are usually avoided because they can weaken the tendon.

Isometric wall sit or knee extension hold

• Lean against a wall and slide down to a comfortable knee bend (about 45° to 60°), or sit and press the leg against a firm band or machine pad.
• Hold a steady contraction at a level that is moderately hard but does not increase pain.

Dose: Hold 30 to 45 seconds. 5 repetitions, 1 to 2 times a day. Often reduces pain for several hours.

Short-arc quad

• Lie on your back with the knee over a foam roll or large rolled towel.
• Lift the lower leg until the knee is straight, keeping the back of the knee on the roll.

Dose: Hold about 6 seconds. 8 to 12 repetitions.

Half-squat with feet turned out

• Stand with your feet shoulder-width apart and turned out about 45°.
• Keeping your back straight and buttocks tight, slowly bend the knees about one-quarter of the way down, without the knees passing the toes.

Dose: 3 sets of 8 to 12.

Step-up

• Place the affected foot on a step 3 to 5 inches high (progress to a full step). Hold a rail if needed.
• Shift your weight onto that leg and straighten the knee to bring the other foot up, without pushing off the back leg.
• Lower the other foot slowly back to the floor. Keep the knee in line with your middle toe.

Dose: 8 to 12 repetitions, building to 3 sets of 10.

Step-down

• Stand on a step on the affected leg. Slowly lower the other heel to lightly touch the floor, keeping the knee over the middle toe.
• Return to the start.

Dose: 8 to 12 repetitions.

Terminal knee extension with band

• Loop an exercise band around a secure object and around the back of the affected knee.
• Step back so the knee is slightly bent, then straighten the knee fully by tightening the thigh.

Dose: Hold about 6 seconds. 8 to 12 repetitions, building to 3 sets.

Single-leg decline squat (eccentric)

• Stand on the affected leg on a 25° decline board or a sloped surface (a wedge or the front edge of a ramp).
• Slowly lower into a squat over 3 seconds, to about 60° of knee bend, then use both legs to return to standing.

Dose: 3 sets of 15, once a day. Mild discomfort is acceptable.

Slow heavy leg press or squat (gym)

• Use a weight you can lift 8 to 15 times with good form.
• Take 3 seconds down and 3 seconds up.

Dose: 3 to 4 sets, every other day.

Continue strengthening 2 to 3 times a week. Begin a walk-jog progression (see the Running Progression handout), then low-level hopping and jumping, progressing height and volume gradually. Return to full sport when you can hop and jump without pain the next day.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Knee Conditioning Program
• Sprains, Strains & Soft-Tissue Injuries

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• No improvement after 6 to 12 weeks of consistent exercise
• A sudden pop with inability to straighten the knee
• Significant swelling of the knee
• Pain at night or at rest that is getting worse

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

The pes anserine bursa is a small fluid-filled sac on the inner side of the knee, about 2 to 3 inches below the joint, where three hamstring and thigh tendons attach. Irritation of the bursa or tendons causes pain and tenderness on the inside of the knee, often worse with stairs, getting up from a chair, or at night. It is common in runners and in people with knee arthritis or tight hamstrings.

Treatment Philosophy

Treatment focuses on calming the irritated area and correcting the tightness and weakness that overload it. Most patients improve within 6 to 8 weeks.

• Reduce activities that aggravate the pain, such as climbing stairs and running hills.
• Ice the inside of the knee for 15 to 20 minutes after activity.
• A pillow between the knees can make sleeping on your side more comfortable.
• Stretch the hamstrings and inner thigh daily, and strengthen the quadriceps and hip.

Heel slide

• Lie on your back with the affected knee straight.
• Slide the heel toward your buttock until you feel a gentle stretch in the knee, then straighten.

Dose: Hold about 6 seconds. 8 to 12 repetitions.

Inner thigh (adductor) stretch

• Sit with the soles of your feet together and let the knees fall out to the sides.
• Gently press the knees down with your elbows until you feel a stretch in the inner thigh.

Dose: Hold 30 seconds. Repeat 3 times.

Step-up

• Place the affected foot on a step 3 to 5 inches high (progress to a full step). Hold a rail if needed.
• Shift your weight onto that leg and straighten the knee to bring the other foot up, without pushing off the back leg.
• Lower the other foot slowly back to the floor. Keep the knee in line with your middle toe.

Dose: 8 to 12 repetitions, building to 3 sets of 10.

Bridge

• Lie on your back with knees bent and feet flat.
• Tighten your buttocks and lift your hips until your body is in a straight line from shoulders to knees. Lower slowly.
• Progress to a single-leg bridge.

Dose: Hold 5 seconds. 2 to 3 sets of 10.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Pes Anserine (Knee Tendon) Bursitis
• Knee Conditioning Program

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Swelling, redness, or warmth on the inside of the knee, or fever
• Pain that is getting worse despite rest and exercise
• No improvement after 6 to 8 weeks
• Locking, catching, or giving way of the knee

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

After knee surgery or an injury to the front of the knee, kneeling is often uncomfortable. Much of this comes from sensitive skin and small nerves around the incision or kneecap. A gradual kneeling program “toughens up” these nerves so kneeling becomes more comfortable over time.

Treatment Philosophy

Kneeling may be uncomfortable at first, but it is not harmful once your incision has healed and your surgeon has cleared you. Progress from soft to firmer surfaces week by week.

• Start only after your incision is fully healed and you have been cleared to kneel.
• Some discomfort is expected; you are not damaging anything. Stop if you have sharp pain or new swelling.
• Gently massaging the skin around the incision with lotion, and rubbing it with a towel, can also reduce sensitivity.

It may take additional time, so continue practicing variations in this progressive program. Kneeling pads can be used for work or gardening.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Activities After Knee Replacement
• Knee Arthroscopy

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Redness, drainage, or opening of the incision
• New swelling or warmth of the knee
• Sharp pain that does not settle after kneeling

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

A sprain is an injury to the ligaments, which connect bone to bone. Ankle sprains usually happen when the ankle rolls and the ligaments on the outside of the ankle stretch or tear. Sprains can hurt as much as a broken bone. Symptoms include pain, swelling, bruising, instability, and limited motion.

Everyone heals at a different pace. Mild sprains often improve in 1 to 3 weeks, while more severe sprains can take 6 to 12 weeks or longer for a pain-free return to activity.

Treatment Philosophy

Early motion and progressive strengthening and balance training lead to a faster recovery and help prevent repeat sprains.

• Use the brace, boot, or wrap you were given until you can walk without a limp.
• Begin the exercises as soon as you are able; they help swelling resolve and rebuild strength.
• Balance (proprioception) training is the single most important part of preventing another sprain.

Do these exercises 5 to 10 times a day.

Towel calf stretch

• Sit with the leg straight. Wrap a towel around the ball of the foot and pull back until you feel a stretch, without pain.

Dose: Hold 30 seconds. Repeat 3 times.

Ankle circles

• Rotate the ankle in a circle: 10 clockwise, then 10 counterclockwise.

Dose: 10 each way.

Heel raises

• Stand holding a counter. Rise onto the toes of both feet, then lower slowly. Progress to the injured foot only.

Dose: Repeat 10 times.

Band ankle strengthening (4 ways)

• Sit with a band around the foot. Push the foot down (point), pull it up, turn it in, and turn it out against the band.

Dose: 2 to 3 sets of 10 in each direction.

Towel scrunches and marble pick-ups

• Use your toes to scrunch a towel toward you or pick up marbles.

Dose: 2 to 3 minutes.

Single-leg heel raises

• Stand on the injured foot, rise onto the toes, and lower slowly over 3 seconds.

Dose: 2 to 3 sets of 10 to 15.

Single-leg balance

• Stand on the injured leg near a counter. Progress from eyes open to eyes closed, then to standing on a pillow, then to tossing a ball while balancing.

Dose: 30 seconds, 3 to 5 times.

Hops and agility

• When balance is good and there is no pain, progress to two-legged hops, then single-leg hops, side-to-side hops, and jogging with gentle turns.

Dose: As tolerated.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Sprained Ankle
• Foot & Ankle Conditioning Program

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• You cannot put weight on the foot or walk 4 steps
• Pain over the bone, numbness, or a cold or pale foot
• Swelling or pain that is getting worse after the first few days
• The ankle keeps giving way after you have recovered

Home Exercise Program — Walk/Run Progression

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

This walk/run program safely reintroduces running after an injury or surgery. It gradually increases the time spent running so the muscles, tendons, bones, and joints can adapt to impact. Begin only when your surgeon or therapist has cleared you to run.

Treatment Philosophy

Progress by symptoms, not by the calendar. It is better to repeat a phase than to push through pain.

• You should be able to walk briskly for 30 minutes and hop on the injured leg without pain before starting.
• Run on alternate days at first (3 to 4 times a week) to allow recovery between sessions.
• Soreness that is gone by the next morning is acceptable. Pain that changes your stride, or swelling the next day, means you should drop back one phase.
• Continue your strengthening program 2 to 3 days a week while you progress.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Knee Conditioning Program
• Hip Conditioning Program

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Pain that causes a limp or changes your running stride
• Swelling of the knee or ankle after running
• Localized bone pain (possible stress fracture)
• Pain that is not improving after dropping back a phase

Home Exercise Program — Interval Golf Program

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

This program gradually returns you to golf after an injury or surgery of the shoulder, elbow, wrist, back, hip, or knee. It builds swing length, club length, and the number of shots over several weeks so the body can adapt to the forces of the golf swing.

Treatment Philosophy

Advance only when the current phase is pain-free during and the day after playing.

• Begin after 3 weeks of walking without symptoms, or when your surgeon clears you.
• Do not carry a bag or pull a cart in the early phases; use a riding cart.
• Warm up with 5 to 10 minutes of walking and gentle trunk, shoulder, and hip stretches before every session.
• If you have pain, drop back to the previous phase for one week.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Golf Injury Prevention
• Shoulder Conditioning Program

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Pain that persists after dropping back a phase
• New numbness, tingling, or weakness
• Swelling of a joint after playing

Home Exercise Program — Throwing Progression

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

This program returns pitchers to throwing from the mound after completing the flat-ground long toss program. The number of pitches is listed for each step along with the effort level (% of maximum), and later steps add breaking balls (BB) and batting practice (BP).

Treatment Philosophy

Mound work places more stress on the elbow and shoulder than flat-ground throwing, so effort and pitch counts are built gradually.

• Perform Steps 1 to 7 on a two-times-per-week basis (for example, Monday and Friday). Long toss to 120 feet before mound work and catch to 120 to 150 feet on non-mound days.
• Perform Steps 8 to 14 two times per week. Long toss to 150 feet on non-mound days, progressing out 10 to 15 feet weekly until at your normal distance.
• Rest as needed between throws, and split the throws into 1 or 2 sets as needed.
• FB = fastball, CH = change-up, BB = breaking ball, BP = batting practice.

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• Elbow Injuries in the Throwing Athlete
• UCL Injury
• Baseball & Softball Injury Prevention

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Pain on the inner side of the elbow or in the shoulder during or after pitching
• Numbness or tingling in the ring and small fingers
• Loss of velocity or control that does not recover with rest

Home Exercise Program — Throwing Progression

This program is a guide for exercising at home. Start each exercise slowly and ease off if your pain increases. Your surgeon or physical therapist may adjust which exercises you do and when you progress.

About Your Condition

This interval throwing program (ITP) is used after an ulnar collateral ligament (UCL) injury or reconstruction to gradually rebuild throwing distance and volume. Each step lists the number of throws and the distance in feet. Begin only when cleared by your surgeon, typically once you have full pain-free motion and adequate strength.

Treatment Philosophy

Progress slowly and let your elbow tell you when to advance. Each athlete moves through the program at a different pace.

• Complete each step the listed number of times (“Repeat”) before advancing.
• Rest between sets as listed (5 to 10 minutes).
• After this flat-ground program is complete, advance to the Mound Throwing Progression.

Finish every session in Steps 8 to 12 with 10 throws at 60 feet to a partner as a cool-down (partner squatting in Steps 11 and 12).

Learn More and See Illustrated Exercises (OrthoInfo)

OrthoInfo is the patient education website of the American Academy of Orthopaedic Surgeons. Click a link to see illustrated, step-by-step versions of many of these exercises.

• UCL Injury
• Elbow Injuries in the Throwing Athlete
• Baseball & Softball Injury Prevention

When to Call Your Doctor

Contact your surgeon's office if any of the following occur:

• Pain on the inner side of the elbow during or after throwing
• Numbness or tingling in the ring and small fingers
• Loss of elbow motion or velocity that does not recover with rest