Hamstring - Stage One
Glutes - Stage One
Stages Two & Three coming to you soon
At Belrose family physio and Castlereagh Physio Denise likes to make sure her patients are doing their exercises well and so often will give a customised exercise sheet. Every persons problem is slightly different so she will chose which exercise is relevant to your problem but here are some examples. The number of repetitions is dependant on your injury but as a general rule 3 sets of 10 to 12 reps or 4 sets of 8 reps is good for strength training. To be effective you should feel fatigue at the end of the set. If this is not the case you need to increase the load or change the exercises. For isometric loading the contraction should be held for 45 seconds x 5. Again this needs to be decided by assessment., If you have an injury it is best to see a physio before you start these exercises.
Remember BTH members also have a discount for physio. Initial assessment $95 instead of $105 for an hour assessment and treatment at Belrose Physio and $120 instead of $135 in the city at Castlereagh Physio. You can also make a claim through your soccer insurance for physio if you are injured at a game or training.