PTO ERO ECS EUR UCI E IN) Home Exercise Program es suns MEDICAL CENTERContents 01 Home excercise program for foot and ankle 02 Home excercise program for knee joints 03 Home excercise program for stretching 04 Home excercise program for lateral epicondylitis of the elbow 04 10 1401 Home exercise program for foot and ankle Whatis foot and ankle sprain? Itis an injury to the ligaments that surround and connect the bones of the leg to the foot. Sprained ankles often result from a fall, a sudden twist or a blow that forces the ankle joint out of its normal position. Ankle sprain commonly occurs while participating in sports, wearing inappropriate shoes or walking or running on an uneven surface. In most cases, ankle sprain is not very serious and will completely heal with proper treatment. However, inadequate or delayed treatment can cause long-term instability or chronic pain, which can ultimately lead to secondary injuries.4 | Home Exercise Program 1) Muscle strengthening exercises using a towel 1 Place a rolled towel under your ankle, Move your ankle up and dawn, Maintain for 10 seconds X 10 times CO Place your foot on a towel on the floor. Use both ankles to push the towel outwards (There is no actual movement). Maintain it for 10 seconds X 10 times X 3 sets C1 Place a towel under your foot. Using the entire sole of your foot, pull the towel toward you. 1 Place towel under your foot. Using the entire sole of your fot, push the towel away from you. Repeat 10 times Repeat 10 times C1 Place a towel under your foot, and push the towel outwards with the entire sole of your foot. L Repeat 10 times Ci Place a towel under your foot, and push the towel inwards with the entire sole of your foot, — Repeat 10 timesSAMSUNG MEDICAL CENTER I 5: 2) Muscle strengthening exercises using a resistance band Cl Move your foot and ankle up against the resistance band. Hold for 5 seconds, and relax ‘10 times X 3 sets 1 Move your foot and ankle down against the resistance band. Hold for seconds, and relax. 10 times X 3 sets Cl Move your foot and ankle inwards against the resistance band. Hold for 5 seconds, and relax. pt 10 times X 3 sets Move your foot and ankle outwards against the resistance band. Hold for 5 seconds, and relax. 10 times X3 sets Note} Resistance bands come in different colors to indicate the level of resistance. Choose the right resistance for you.6 | Home Exercise Program 3) Stretching exercises C1 Sit with your legs extended. Loop a towel around the ball of your foot and pull it toward your body. Maintain for 10 seconds X 10 times 1 Stand facing a wall with your Stand facing a wall with your hands on the wall. Put one hands on the wall. Slightly bend your knees and lean into the wall until you feel a stretch in your calves. Maintain for 10 seconds X 10 times foot behind the other. Keep your back leg straight and both heels down. Bend your front knee until you feel a stretch in the calf of your back leg, Reverse the order of your feet and repeat to stretch both legs. i Correct Incorrect position _position Maintain for 10 seconds X 10 timesSAMSUNG MEDICAL CENTER 17. 4) Balancing exercises 1 Raise your body up onto your toes] (-} Stand and balance on your injured leg for 30 seconds, and hold for seconds. Then slowly | > After having enough practices, repeat the exercise lower heels back. with your eyes closed Repeat 3 times 10 times X 3 sets 1 Stand on a balance board (or couch o cushion or blanket or pillow) with your injured leg. Try to balance on it for up t0 30 seconds Repeat 5 times8 | Home Bercise Program 5) Single leg jumping exercises 1. Side to side 2. Forward and backward 3. Make a square ses ae 4, Make a triangle Start Start 5, Make a Z shape 6. Straight line Le oie 00 Start Start 7.ZigZag 8. Random jump z g02 Home exercise program for knee joints The knee is one of the most important joint in the body. It allows the lower leg to move relative to the thigh while supporting the body's weight. Movements at the knee joint are essential to many everyday activities, including walking, running, sitting and standing. Therefore, even a small injury can cause a lot of discomfort. Exercise in the right way will keep your knees strong and healthy.10 | Home Exercise Program 1) Stretching exer: C Quadriceps stretching es for knee joint muscles (J Hamstring stretching Place one hand on a wall. Hold your injured ankle with the other hand and pull it toward your buttocks as shown in the picture. 10 seconds X 10 times Sit with one foot extended out in front of you, and the other leg bent inwards against the opposite eg's inner thigh, Extend your arms and reach forward by bending at the waist as far as possible. (Qi. 10 seconds X 10 times (1 Tensor Fasciae Latae stretching Cl Patellar mobilization Lie on your back on the floor with your legs extended straight out. Bend one knee and cross over the ather leg. Slowly twist your bent leg as shown in the picture. Try to flatten your shoulder while stretching, 10 seconds X 10 times Place a towel under your knee. Gently move your knee cap up and down and side to side. 2-3 seconds X 10 timesSAMSUNG MEDICAL CENTER 111 2) Strengthening exercises for knee joint muscles O Leg straightening exercise C1 Wall sit exercise Place a pillow under your knee. Keep the knee straight for 10 seconds, a. 10 times X 2-3 sets Stand with your back against a wall, Bend your knees to 45 degrees. 10 seconds X 10 times X 2-3 sets % Don't allow your knees to move forward of your feet. Cl Knee bending exercise Slowly bend and straighten your knee. 10 seconds X 10 times X 2-3 sets12 |. Home Exercise Program 3) Strengthening exercises for thigh muscles O Straight leg raise O Side leg raise Lie on your back with the injured leg extended and the other leg bent. Keep your injured leg straight and lift it up. 10 seconds X 10 times X 2-3 sets Lie on your side with the upper leg extended and the other leg bent. With the knee extended, lift the upper leg up 10 seconds X 10 times X 2-3 sets CePA UECHome exercise program for stretching Purpose of exercise Stretching is the deliberate lengthening of muscles in order to increase muscle flexibility and joint range of motion. Method and Cautions 1. Stretching should not be painful. 2. Do it ina slow and relaxed way. 3. Hold the proper posture for 15 seconds and repeat 2-3 times.se Program 1) Self-stretching 0 Back muscle stretching exercise #1 Back muscle stretching exercise #2 Cross your arms over and hold onto your shoulder blades, Pull your shoulder forward to stretch your back muscles Clasp your hands in front of you. Push your hands forward, feeling the stretch in your upper back C1 Neck muscle stretching exercise #1 C1 Neck muscle stretching exercise #2 Turn your head to your one shoulder, about 45 degrees of rotation. Place your hand on the back of your head and gently pull downward in the direction of your armpit. Place one hand on top of your head and pull your head towards the side as if you are trying to touch your ear to your shoulder.SAMSUNG MEDICAL CENTER 115 O Neck stabilization exercise #1 Ci Neck stabilization exercise #2 Tuck your chin and pull our head back. Fee! a stretch in the back of your neck. Hod this position for a few seconds then relax, Lie on your back witha small folded towel under your head, Put pressure on the towel with the back of your head and pull your shoulders back and down. Hold this position fora few seconds then relax.16 |. Home Exercise Program 2) Stretching exercises for lower back muscles Ol Lower back stretching exercise #1 Cl Lower back stretching exercise #2 Knee! down on the floor and extend your arms forward to stretch your lower back muscles. Sit with your legs crossed. Bend over and reach your arms and body to one side. C Lower back stretching exercise #3 C1 Lower back stretching exercise #4 Sit on the floor and cross your one leg over the other as shown in the picture. Place your elbow on your bent knee and press against the outside. Lie on your back with your knees bent. Cross your ankle over the other leg as shown in the picture. Grasp the back of your thigh with both hands and pul the leg toward your chest.SAMSUNG MEDICAL CENTER 1 17 3) Stretching exercises for the leg and thigh muscles (C Stretching exercise for the hip flexor muscles C1 Stretching exercise for the back thigh muscles Kneel on the ground with your left leg and put your right leg bent out in front of you at a 90 degree angle. Push your hips forward to stretch your hip flexors, Switch and stretch the other leg Sit on the floor one leg straight out, bend the other eg at the knee and position sole of the foot against your opposite thigh. Extend arms and reach forward over the straight one by bending at the waist. CJ Stretching exercise for the anterior thigh muscles CJ Stretching exercise for the calf muscles Stand up straight and hold onto a wall. Bring cone foot back and grab the ankle. Pull your foot ‘toward your buttocks. Stand facing a wall with your hands on the wall Put one foot behind the other. Keep your back leg straight and both heels down, Bend your front knee until you feel a stretch in the calf of your back leg. Reverse the order of your feet and repeat to stretch both legs,04 Home exercise program for lateral epicondylitis of the elbow What is lateral epicondylitis of the elbow? Lateral epicondylitis, also known as tennis elbow, is one of the most common diseases that cause elbow pain by damaging the extensor tendons and muscles of the forearm. Tennis elbow, as the name implies, often is caused by the force of the tennis racket hitting balls in the backhand position. However, it can happen to anyone who repeatedly uses their elbow, wrist, and hand for their job, sport, or hobby. Symptoms can be relieved by keeping the right wrist posture when exercising or working and using an assistive device that limits the movement of the wrist. Local injections or physiotherapy may also be helpful. However, exercise is essential for a better recovery.1) Joint exercise and self-massage C1 Straighten your arm out in front of your body. Bend the injured wrist downwards with the palm facing down. Use the other hand to pull the wrist back toward your body. 10 seconds X 4-5 times SAMSUNG MEDICAL CENTER | 19 1 Bend your injured elbow ata right angle by your side so it forms an L. Gently massage the area, which is 4-Scm apart from the painful area, with your thumb. 1 Bend your elbow at a right angle. Slowly rotate your palm up and down without moving your arm. 10 seconds X 4-5 times20 | Home Exercise Program 2) Finger/Wrist extensor muscle strengthening exercises @ewwnceecce 1. Low intensity exercise Ci Place your injured wrist over the edge of a table. Hold a rolled ‘towel in your hand and squeeze it 10 times X 2:3 sets J Place @ towel on the floor and bring your fingers together as shown inthe picture, Spread your fingers while gently pushing the floor with your fingertips. A. 10 times X 2-3 sets 1 Place your injured wrist over the edge of a table with palm facing cdown. Apply gentle pressure on the back of your hand. Try to bend your wrist upwards against the pressure (There is no actual movement) 10 times X 2-3 sets + Times = Without rest + Rest for 20-30 seconds 1 Place your injured wrist over the edge of a table with palm facing down. Slowly move your wrist up and down, 10 times X 2:3 setsSAMSUNG MEDICAL CENTER | 21 Jey Aig 1 Place your injured wrist over the edge of a table. Hold a 0.5kg dumbbell in your hand with palm facing down Slowly bend your wrist up /4seconds| and dun [score SRC y 10 times X 2-3 sets Note} You may use a 500-mL water bottle instead of a dumbbell. 1 Put your fingers in the holes of a badminton racket. Spread your fingers out as far as possible. | Sit and secure the end of the resistance band under your feet, creating a loop. Grasp the middle {oop of the band with palm down. Bend your wrist upward, hold at the top and slowly return, ‘second{ second 10 times X 2-3 sets Resistance bands come in different colors to indicate the level of resistance. Choose the right resistance for you The rights of all contents and other non specified rights belong to the Department of Physical and Rehabilitation Medicine, Samsung Medical Center.MEMOA guide for pationts and guardians Home Exercise Program SAMSUNG MEDICAL CENTER 81, Invon-ro, Gangnam-gu, Seoul, South Korea (Postal code 06366) Main telephone number -+82-2-3410-0200 (for resenation and information) Homepage wwwsamsunghospital com/englsh > Repu ae ustng te corte of isboketr ig tem for vars sie wiht er person sprite