Hawaii Digital Sports Proud Sponsor Action Rehab Physical Therapy:
ACTION REHAB PHYSICAL THERAPY Tip of the Week!
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Action Rehab
is a privately owned physical therapy clinic in Honolulu Hawaii that
has been in business since 1989. We offer a variety of progressive
rehabilitation services that are customized to fit a patient’s
indiviual needs. Our staff of therapists specialize in various areas
of rehablilitation, including orthopedic, sports, acute and chronic
pain, auto/industrial, exercise and strengthening, educational and
transitional programs.
ACL Injury Prevention Warm-up (PT PART)
The field should be set up 10 minutes prior to the warm-up . This will allow for a smooth and
quick transition between all of the activities.
This program should take approximately 15 minutes to complete. Alongside each exercise you
will notice a box with the approximate amount of time that should be spent on each activity. This
will serve as a guideline to you in order to conduct your warm-up in a time-efficient manner.
Warm-up:
Warming up and cooling down are a crucial part of a training program. The purpose of the warm-
up section is to allow the athlete to prepare for activity. By warming up your muscles first, you
greatly reduce the risk of injury.
1. Jog line to line (cone to cone):
Elapsed Time: 0 – .5 minute
Purpose: Allows the athletes to slowly prepare themselves for the training session while
minimizing the risk for injury. Educate athletes on good running technique; keep the hip/knee/
ankle in straight alignment without the knee caving in or the feet whipping out to the side.
Instruction: Complete a slow jog from near to far sideline
2. Shuttle Run (side to side)
Elapsed Time: .5 to 1 minute
Purpose: engage hip muscles (inner and outer thigh). This exercise will promote increased speed.
Discourage inward caving of the knee joint.
Instruction: Start is an athletic stance with a slight bend at the knee. Leading with the right foot,
sidestep pushing off with the left foot (back leg). When you drive off with the back leg, be sure
the hip/knee/ankle are in a straight line. Switch sides at half field.
3. Backward Running
Elapsed Time: 1-1.5 minutes
Purpose: continued warm-up; engage hip extensors/hamstrings. Make sure the athlete lands on
her toes. Be sure to watch for locking of the knee joint. As the athlete brings her foot back, make
sure she maintains a slight bend to the knee.
Instruction: Run backwards from sideline to sideline. Land on your toes without snapping the
knee back. Stay on your toes and keep the knees slightly bent at all times.
TIP OF THE WEEK
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