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Top 5 Exercises to Prevent Reinjury After Physical Therapy


 


Recovering from an injury is just the beginning. Once you're cleared from physical therapy, the real challenge is keeping yourself strong, mobile, and injury-free. The right exercises can bridge the gap between rehab and full performance, ensuring you stay active without setbacks.


Here are the top 5 exercises to help prevent reinjury, generally, and keep your body moving at its best.


1. Glute Bridges – Build a Strong Foundation

✅ Why It Works: Weak glutes can lead to imbalances, increasing stress on your knees, lower back, and hips. This simple move activates your posterior chain, providing stability and strength.

🔥 How to Do It:

  • Lie on your back, knees bent, feet flat.

  • Press through your heels, lift your hips, and squeeze your glutes at the top.

  • Lower with control and repeat 12-15 reps.

👉 Make It Harder: Try single-leg glute bridges for added difficulty!


2. Dead Bug – Core Stability for Injury Prevention

✅ Why It Works: A strong core is key to protecting your spine and maintaining balance. The dead bug helps with anti-rotation and core control, reducing the risk of compensations that lead to injuries.

🔥 How to Do It:

  • Lie on your back with your arms and knees up (90-degree angle).

  • Slowly extend your right arm and left leg toward the floor while keeping your lower back flat.

  • Return to start and switch sides. Repeat for 10 reps per side.

👉 Pro Tip: Keep your core engaged—your lower back should never arch off the floor.


3. Step-Through Lunges – Bulletproof Your Joints

✅ Why It Works: Lunges mimic real-life movements like running and jumping. They improve leg strength, knee stability, and hip mobility, which is crucial post-rehab. But remember to ease into this movement when fresh off of PT to avoid reinjury and put to much stress on the newly rehabilitated joint.

🔥 How to Do It:

  • Step forward into a lunge, keeping your knee aligned with your ankle.

  • Push off and step directly back into a reverse lunge.

  • Repeat 10 reps per leg.

👉 Make It Harder: Add light dumbbells to increase stability and strength.


4. Resistance Band Rows – Posture & Shoulder Health

✅ Why It Works: Poor posture and weak upper back muscles can lead to shoulder pain and imbalances. Rows strengthen your scapular muscles, promoting better movement and reducing injury risk.

🔥 How to Do It:

  • Anchor a resistance band at chest height.

  • Pull the band towards your torso, squeezing your shoulder blades together.

  • Slowly release and repeat 12-15 reps.

👉 Pro Tip: Keep your shoulders down and avoid shrugging as you pull.


5. Single-Leg Balance Drills – Improve Stability & Coordination

✅ Why It Works: Many injuries stem from poor balance and weak stabilizing muscles. Single-leg drills enhance proprioception (body awareness) and strengthen small stabilizers in your ankles, knees, and hips.

🔥 How to Do It:

  • Stand on one leg for 30-60 seconds.

  • Add difficulty by closing your eyes or standing on a foam pad.

👉 Advanced Move: Try single-leg deadlifts or reaching exercises for extra challenge!


Final Thoughts: Stay Strong, Stay Injury-Free

Preventing reinjury isn’t about avoiding movement—it’s about training smarter. These five exercises help reinforce strength, balance, and mobility, keeping you active and reducing your risk of setbacks.

Want a personalized post-rehab training plan? Let’s work together! 💪

*The information provided in this article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your doctor, physical therapist, or a qualified healthcare professional before beginning any new exercise program, especially after an injury. Ascent Athletics is not responsible for any injuries or health issues that may arise from following the exercises outlined in this post. Proceed at your own risk and listen to your body.*

 
 
 

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