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Home Exercise Programs
Illustrated, step-by-step exercise programs for the most common shoulder, hip, knee and ankle problems Dr. Tannenbaum treats. Each program is based on current research and clinical guidelines, and lists the conditions it is designed for.
Shoulder
Rotator Cuff & Shoulder Impingement
Tendinitis, impingement, bursitis and rotator cuff tears treated without surgery
10 exercises · 3 phasesFrozen Shoulder
Adhesive capsulitis and post-injury shoulder stiffness
8 exercises · 2 phasesShoulder Arthritis
Glenohumeral arthritis and preparing for shoulder replacement
9 exercises · 3 phasesShoulder Instability
Loose shoulder, partial dislocation and recovery after a dislocation
Hip
Hip Arthritis
Hip osteoarthritis and strengthening before hip replacement
7 exercises · 3 phasesOuter Hip Pain
Trochanteric bursitis and gluteal tendinopathy
8 exercises · 3 phasesHip Impingement & Labral Tears
FAI and hip labral tears
7 exercises · 3 phasesHip Flexor & Groin Strains
Adductor (groin) strains and hip flexor strains
Knee
Knee Arthritis
Knee osteoarthritis and strengthening before knee replacement
9 exercises · 3 phasesKneecap Pain
Patellofemoral pain and runner's knee
7 exercises · 3 phasesPatellar Tendinitis
Jumper's knee and patellar tendinopathy
8 exercises · 3 phasesIT Band Syndrome
Pain on the outside of the knee in runners and cyclists
9 exercises · 3 phasesMeniscus Tears Treated Without Surgery
Degenerative meniscus tears and knee pain from meniscus wear
How to use these programs
- Pick the program that matches your diagnosis, or the one Dr. Tannenbaum or your therapist recommends.
- Start with Phase 1 and move ahead when the exercises feel comfortable.
- Most programs take 6 to 12 weeks. Steady, regular exercise matters more than doing a lot at once.
- Each program can be printed from its page.
How much discomfort is OK?
Some discomfort while exercising is normal and safe. Use this guide:
Not sure which program fits?
Get an evaluation
These programs are a starting point, not a substitute for an exam. Dr. Tannenbaum and the SIO physical therapy team can confirm your diagnosis and tailor a plan to you.