Wednesday, July 18, 2012

My Prehab/Rehab Routine (#1)

I have spent A LOT of time working on my rehabilitation from compartment syndrome. These prehab/rehab exercises are something that Matt has put together for me and are both physician and PT approved. I currently do these twice through, 10 times each every other day prior to my light lifting workout. This is something I have built on, for the first 5 weeks I only did this 1 x 10 every other day. These prehab/rehab exercises are done s-l-o-w-l-y giving me time to really focus on my form. Please note I am not fitness professional, these videos are of me giving you an example of what I have been doing. Super big thanks to Mr. Healthy Diva who took the time to help me with this project. Please let me know if you have any questions, hopefully I can answer them.

In the coming days I will post two more blogs that will detail my stretches and my running form drills. Mr. Healthy Diva helped me film those too. Isn’t he a keeper?!

Y’s, T’s, W’s, L’s on the stability ball

Glute bridges (single leg- I started out with double leg 6 weeks ago)


Lying abduction with external rotation

Lying abduction with hip flexor extension

Lateral hip hike

Monster walk

Toe pulls

Stay tuned for my additional videos hopefully this was a start so that you can at least see what I have been up to. J



  1. I just found your website and I am so glad I did! I have never been a runner, but recently have been hoping to become one. I have been doing the couch to 5k program, and half way through have realized I am suffering from compartment syndrome. I am so sad that running is not loving me back like I have come to love it. I'm hoping to get past this with stretches and training. Thank you for all of these videos!

    1. Hi Michele! Glad you found my blog. When were you diagnosed with compartment syndrome? What is your plan of attack? I hope that everything works out for you! Hang in there. It does get better, I promise.


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