PhysioWorks Health Management Corp.
October 23 2011
3303 West 4th Ave.
Vancouver, BC, V6R 1N6
604-366-8125
Youth Basketball Injuries
Page: 1
Doctor Sample
www.physiotec.ca
(User: swidespo Pswd: fgkmrtxy)
Notes:
1. Stretching Quad
• Lie on your side and grab the top ankle with one hand to pull your foot towards your
buttocks until you feel a gentle stretch on front of the elevated leg.
• Hold the stretch keeping lower back neutral and return to initial position.
Sets: 1 Repetition: 2-3 Hold: 60 sec.
2. Runner's Lunge
• Kneel on one knee creating a 90 degrees angle with the opposite hip and use a
chair for support.
• Tilt your pelvis backwards to flatten your lower back and transfer your weight
forward until you feel a gentle stretch on anterior aspect of hip of the lower leg.
• Maintain the position and relax.
• NOTE: Maintain Upper body upright and your lower back flatten (not arched)
Sets: 1 Repetition: 2-3 Hold: 60 sec.
• Feet shoulder width apart. Spread floor apart with feet to activate hips. Keep feet
grounded as you lower into the squat position.
• Use your gluts to power yourself back up
3. Free squat
Sets: 2-3 Repetition: 7-10
4. Stretching Calf
• Stand and place both hands on a wall, with your feet about half a meter from the
wall.
• Place one leg behind the other and lean your body forward without bending the
back knee until you feel a stretch in your back calf.
• Maintain the stretch and relax.
Sets: 1 Repetition: 2-3 Hold: 60 sec.
5. Stretching Soleus
• Stand and place both hands on a wall, with your feet about half a meter from the
wall.
• Place one leg behind the other and slowly bend the knees while keeping heels on
the floor until you feel a stretch in the calf of the back leg.
• Maintain the stretch and relax.
Sets: 1 Repetition: 2-3 Hold: 60 sec.
Prepared by:
Jessie Wu
604-366-8125
© Physiotec 1996-2011. All right reserved.
PhysioWorks Health Management Corp.
October 23 2011
3303 West 4th Ave.
Vancouver, BC, V6R 1N6
604-366-8125
Youth Basketball Injuries
Page: 2
Doctor Sample
www.physiotec.ca
(User: swidespo Pswd: fgkmrtxy)
Notes:
6. Stretching Hamstring
•
•
•
•
Stand with one foot on a stool in front of you.
Straighten your leg and stick your buttock out to arch your lower back.
Lean your body forward until you feel a stretch behind your thigh.
Maintain the position and relax.
Sets: 1 Repetition: 2-3 Hold: 60 sec.
7. Calf raise - Knee straight
• Stand on both feet on floor or small step next to a chair or table.
• Come onto the toes (raise heels) of both feet without bending the knee.
• Return to initial position and repeat.
Sets: 2 Repetition: 10-15
8. Calf raise - Knee bent
• Stand on a step, placing only your forefeet on it.
• Bend your knees and lift yourself up onto your toes as high as you can keeping the
knees bent.
• Lower and repeat.
Sets: 2 Repetition: 10-15
Prepared by:
Jessie Wu
604-366-8125
© Physiotec 1996-2011. All right reserved.