Most Common Rehab Exercises For Athletes/Dancers

Ankle Sprain- 

  1. What is it?- An injury that occurs when the ankles roll, twist, or turn in an awkward way. 

  2. Standard Treatment: 

    1. Phase 1: Rest. Ice (as needed to reduce swelling). For the first 72 hours work on the range of motion of the ankle. 

    2. Phase 2: (2-6 weeks) As it gets better, continue with stretching, strength training, and balance exercises. Typically within a few weeks your ankle should be ready to return to sport/ dance.4-way ankle, Calf Raises, Single Leg balance  

  1. Shin Splints

    1. What is it? - Pain caused by overuse along the shinbone, the large front bone in the lower leg.

    2. Standard Treatments: 

      1. Phase 1: Modify activity. Reduce painful activity. Gentle Stretching/ Flexibility. 

      2. Phase 2: Continued Stretching/ Strengthening/ Return to Sport.  Step Ups, Soleus Squats, Bent Knee Calf Raises, Single Leg Soleus Bridge, Hip Hikes, Calf Raises, and 4-way ankle. 

  2. Trigger Toe

    1. What is it? - Flexion or contraction at the interphalangeal joint of the large toe. 

    2. Standard Treatments:

      1. Toe pick ups/curls,  2 Position wall calf stretches, foot rolls- lacrosse ball.

  3. Achilles Tendon Strain

    1. What is it? - An injury of the achilles tendon, which connects the calf muscle to the heel bone. Typically an over-use, but can also be from a sudden high force jumping/ running/ high force weight bearing contact.

    2. Standard Treatments: 

      1. Phase 1: Rest, Crosstrain with endurance activities (such as riding a bike or stationary bike)

      2. Phase 2: Coordination, Agility training, Plyometrics,  Negative calf raises 

  4. Snapping Hip

    1. What is it? - a condition in which you feel a snapping sensation or hear a popping sound in your hip when you walk, get up from a chair, or swing your leg around. 

    2. Standard Treatments:

    3. Phase 1: Rest, Gentle Stretches, Crosstrain (bike, swimming), Side Lying Hip Abduction Isometrics


  1. Cartilage tear

    1. What is it? - Damage to the smooth tissue that protects and cushions the body joints. 

    2. Standard Treatments: 

      1. Phase 1: Rest. Gentle range of motion. Low impact exercises/ cross training such as stationary biking.

      2. Phase 2: Strengthening, Gradual return to sport, wall sits

  2. Patellofemoral Pain Syndrome

    1. What is it? - A condition in which the cartilage under the kneecap is damaged due to injury or overuse.

    2. Standard Treatments: 

      1. Phase 1: Quad Stretching, Hamstring flexibility, Hip strengthening

      2. Phase 2: Quad strengthening, Continued hip strengthening & Return to sport

  3. Dancers Fracture- 

    1. What is it? - An avulsion fracture on the fifth metatarsal bone.

    2. Standard Treatments: 

      1. Phase 1: Rest & immobilize (usually a walking boot)

      2. Phase 2: Restore range of motion, Return to weight bearing, Gentle strengthening. Towel toe stretch, Towel scrunches, Calf Raises, Toe Yoga

      3. Phase 3: Return to Sport/ Dancing

Author: Morgan Gustafson


Matthew Sweeney