INFLAMATION HEALING PHASE DAY 1 UNTILL DAY 10

PERFOMANCE Week 1

D1 D2 D3 D4 D5

PAIN AND Apply hot Pack Apply hot Pack Apply hot Pack Apply hot Pack Apply hot Pack
BRUISING
TENS Modality TENS Modality TENS Modality TENS Modality TENS Modality

(20 minutes (interval (20 minutes (interval (20 minutes (interval (20 minutes (interval (20 minutes(interval 2
2 hours 2 hours 2 hours 2 hours hours

STRETCHING PNF PNF PNF PNF

(RANGE OF
MOTION) stretching lower stretching lower stretching lower stretching lower
extremity (hold relax /3 extremity (hold relax /3 extremity (hold relax extremity (contract
set ) 2 sesion per day set ) 2 sesion per day /3 set ) 2 sesion per relax/3 set) 2 sesion
day per day

STRENGTHENING Rest Rest Rest LB Strengthening

PROGRESSION
Glute bridge (2 set / 2
sesion per day)
ENDURANCE hand cycle ergometer hand cycle ergometer hand cycle ergometer Stationary biking
PROGRESSION (3 minute for 1 set non (3 minute for 1 set non (3 minute for 1 set non (3 minute for 1 set
stop )3 set per day stop )3 set per day stop )3 set per day non stop )3 set per
day
PERFOMANCE Week 2

D6 D7 D8 D9 D 10

PAIN AND Apply hot Pack Apply hot Pack Apply hot Pack Apply hot Pack Apply hot Pack
BRUISING
TENS Modality TENS Modality TENS Modality TENS Modality TENS Modality

(20 minutes (interval (20 minutes (interval (20 minutes (interval (20 minutes (interval (20 minutes (interval
2 hours 2 hours 2 hours 2 hours 2 hours

STRETCHING PNF stretching lower PNF stretching lower PNF stretching lower PNF stretching lower PNF stretching
(RANGE OF extremity (contract extremity (contract extremity (contract relax/3 extremity (contract lower extremity
MOTION) relax/3 set) 2 sesion relax/3 set) 2 sesion per set) 2 sesion per day) relax/3 set) 2 sesion per (contract relax/3 set)
per day) day) day) 2 sesion per day

STRENGTHENING LB Strengthening LB Strengthening LB Strengthening LB Strengthening LB Strengthening

PROGRESSION
Lying adduction lift Glute bridge and wall sit Wall sit Glute bridge and
wall sit
Glute bridge (2 set / (3 set / 2 sesion per (2 set / 2 sesion per day) (2 set / 2 sesion per
2 sesion per day) day) day) (3 set / 2 sesion per
day)
ENDURANCE Stationary biking Stationary biking Stationary biking
PROGRESSION
(3 minute for 1 set non (3 minute for 1 set non (3 minute for 1 set
stop )3 set per day stop )3 set per day non stop )3 set per
day
 PROLIFERATION HEALING PHASE (DAY 11 UNTIL DAY 18)

PERFOMANCE Week 2

Day 11 Day 12 Day 13 Day 14 Day 15

MASSAGE Compression - Compression - Compression
THERAPHY Techniques: Techniques: Techniques:

Compression Effluarange Effluarange Effluarange

Techniques:
Kneading Kneading Kneading
Reduce pain from 4/10
to 1/10 and give Broadening Broadening Broadening
pressure on the root of
3 times per week. 3 times per 3 times per week.
the nerve and help week.
relieve pain.

PNF EXERCISE Hamstrings Strecth Hamstrings Strecth Hamstrings Hamstrings Strecth Hamstrings Strecth
(Contract and (Contract and Relax) Strecth (Contract (Contract and Relax) (Contract and Relax)
Increase range of Relax) and Relax)
motion (hip flextion) 30 seconds/set, 3 set, 3 30 seconds/set, 3 set, 3 30 seconds/set, 3 set, 3
from 45 degree to 90 30 seconds/set, 3 times per day. 30 seconds/set, times per day. times per day.
degree. set, 3 times per 3 set, 3 times per
day. day.

STREGHTHENING Isometric exercise - Isometric exercise lifts Isometric squad 90

PROGRESSION lifts hands and feet hands and feet degrees.
(alternating arm (alternating arm and leg
Increase and maintain and leg lifts) lifts) 10 seconds / sets, 3 sets,
muscle strength from 3 times a day.
60 percent to 90 10 seconds / sets, 3 sets,
percent. 3 times a day.
 10 seconds / sets,
3 sets, 3 times a
day.

CORE - -Plank - -Plank

STABILIZATION
EXERCISE -30 seconds, 3 sets, 3 -30 seconds, 3 sets, 3 per
per day day
Increase the core of
stability from 40
percent to 75 percent.

PLYOMETRIC - -Double Leg -Double Leg Hopping

EXERCISE Hopping
-5 jumps / sets, 3 sets, 3
Increase muscle power -5 jumps / sets, 3 times per day
from 40 percent to 75 sets, 3 times per
percent. day

CARDIOVASKULAR - -Stationary Biking -Stationary Biking

FITNESS
-15 minutes / set, 3 -15 minutes / set, 3 sets,
Increases sets, 3 times per day. 3 times per day.
cardiovascular
resistance from 60
percent to 80 percent.
PERFOMANCE Week 3

D 16 D 17 D 18
MASSAGE - Compression Techniques: -

THERAPHY
 Effluarange

Compression  Kneading

Techniques:  Broadening

- 3 times per week.

Reduce pain from

4/10 to 1/10 and give

pressure on the root

of the nerve and help

relieve pain.

PNF EXERCISE - Hamstrings Strecth (Contract - Hamstrings Strecth (Contract - Hamstrings Strecth (Contract and

and Relax) and Relax) Relax)

Increase range of
- 30 seconds/set, 3 set, 3 - 30 seconds/set, 3 set, 3 times - 30 seconds/set, 3 set, 3 times per
motion (hip flextion)
times per day. per day. day.
from 45 degree to 90

degree.
STREGHTHENING - Isometric squad 90 degrees.

PROGRESSION - 10 seconds / sets, 3 sets, 3

times a day.
Increase and maintain

muscle strength from

60 percent to 90

percent.

CORE -Plank -Plank

STABILIZATION
-30 seconds, 3 sets, 3 per day -30 seconds, 3 sets, 3 per day
EXERCISE

Increase the core of

stability from 40

percent to 75 percent.

PLYOMETRIC -Double Leg Hopping -Double Leg Hopping

EXERCISE
-5 jumps / sets, 3 sets, 3 times per day -5 jumps / sets, 3 sets, 3 times per day
Increase muscle

power from 40 percent

to 75 percent.

CARDIOVASKULAR -Stationary Biking -Stationary Biking

FITNESS
-15 minutes / set, 3 sets, 3 times per -15 minutes / set, 3 sets, 3 times per day.

Increases day.

cardiovascular

resistance from 60

percent to 80 percent