FAI – Explained + Exercises – E3Rehab Physios
– Exercises begin at the 5:15 – Exercise Modifications to avoid Pain – Squat with heels raised; Deadlift from the rack not the floor – Adapt: don’t force any exercises or stretches. – Load Management – Exercises should be performed at a 2/10 at the most (1) Strength Exercises – Split Squat – Isometric at bottom position 3 x 60 sec hold – Rear Foot Elevated Isometric at bottom position 3 x 60 sec hold – Rear Foot Elevated + Front Foot Elevated Isometric at bottom position 3 x 60 sec hold – Rear Foot Elevated + Front Foot Elevated: 3 x 6-12 reps; Full Range of Motion (2) Strength Exercises – Sliders Glute Bridge – 2-Leg Eccentric: Butt on floor; legs straight; pull heels to butt; raise hips; slide back to straight legs; build to 3 x 12 reps before progressing – 1-Leg Eccentric: same as above; 3 x 4-8 reps (3) Strength Exercises – Ad-ductors – Lying on your back squeeze ball between bent knees; 3 x 60 sec hold – Short Copenhagen – Knees bent at 90º; 3 x 60 sec hold – Long Copenhagen – Straight Leg; 3 x 60 sec hold – Long Copenhagen – Straight Leg: 3 x 8-12 reps Full Range of Motion (4) Strength Exercises – Extensors – 2-Leg Bridge on the Floor – Isometric hold for 3 x 60 sec – 1-Leg Bridge on the Floor – Isometric hold for 3 x 60 sec – 1-Leg Bridge on the Bench – Isometric hold for 3 x 60 sec – 1-Leg Bridge on the Bench – 3 x 10-15 reps Full Range of Motion (5) Strength Exercises – Ab-ductors – Short Side Plank – knees on the floor: Isometric hold for 3 x 60 sec – Long Side Plank – knee off floor: Isometric hold for 3 x 60 sec – Long Side Plank – ab-duct top leg (6) Strength Exercises – Hip Flexion – 1-Leg Lean on Wall; both hands on wall; raise knee to 90º; Isometric hold for 3 x 60 sec – 1-leg Stand Upright; one hand on wall; Isometric hold for 3 x 60 sec – 1-Leg Stand Upright; one hand on wall; band around foot; Isometric hold for 3 x 60 sec – 1-Leg Stand Upright Marching; one hand on wall; band around foot; 3 x 10-15 reps Full Range of Motion
FAI – Mobility Exercises– Physiotutors (1) Hip Flexor Stretch (2) Supine Figure 4 (3) Seated Cat-Camel (4) All 4’s Rock-Back
FAI – Strength Exercises – Physiotutors (1) Standing on Single Injured Leg; Opposing Knee at 90 pressing against wall (2) Forward Lunge (3) Banded Glute Bridge (4) Single Leg RDL (5) Front Lunge + Side Lunge (6) Band Side Steps (7) Single Leg Hip Hike standing on box (8) Side Bridge
FAI – Pelvic Control Exercises– Physiotutors (1) Sit on Big Ball – Multi-Directional Hip Movements (2) Supine Knees bent – press Abs into floor (3) Supine Knees bent – press Abs into floor – Single Leg drop to side (4) Glute Bridge – arms folded on chest + Extend one leg at top of movement (5) Prone – press Abs and Hips into floor – bend one knee to 90 and extend hip (6) Supine Knees bent – lift one leg & slide opposing leg straight (7) Side Lying Clams (8) Side Lying Straight Leg Rotations (9) Single Leg Standing Hip Rotations (10) All 4’s – Lift one leg and extend back whilst squeezing the glutes and bracing the core (11) Back to Wall Squats
FAI – Hip Mobility– Nguyen – Chiro (1) 90/90 Both Knees off the Floor: feet shoulder width; both knees up; drop one knee down; opposite leg shin vertical (2) 90/90 Hip Shift both knees on Floor: one knee is rotated in; the other is rotated out; move side to side (3) 90/90 Chest to Knee Stretch both knees on the Floor: same position as #2 above (4) 90/90 Rotate Upper Body both knees on the Floor: same position as #2 above