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Miami Sports Medicine Physical Therapy
8700 N. Kendall Dr
Suite 103
Miami, Fl 33176
305-279-2335
305-279-7989

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Athletes United Athletes United
Using the latest in sports medicine, Athletes United provides athletes of every level the very best and latest recources available for them to safely and effectively meet their goals and gain an edge on and off the field
Stop Sports Injuries Stop Sports Injuries
There is a growing epidemic of preventable youth sports injuries that are dismantling kids' athletic hopes and dreams at an early age.
Stop Sports Injuries

Zoflexa
Benefits Proven by Clinical Trials
Maintains Joint Health and Mobility. Also Promotes Antioxidant Joint Protection

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Scikrill
Phospholipid-Bound Omega3
Supports Joint Health. Supports Natural Inflammatory Response

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Arthroscopy Association of North America Arthroscopy Association of North America
(AANA) exists to promote the knowledge of arthroscopic surgery in order to improve upon the diagnosis and treatment of diseases and injuries of the musculo-skeletal system.
American Board of Orthopaedic Surgery American Board of Orthopaedic Surgery
ABOS functions to serve the best interests of the public and of the medical profession by establishing educational standards for orthopaedic residents
American Academy of Orthopaedic Surgeons American Academy of Orthopaedic Surgeons
Founded in 1933, the Academy is the preeminent provider of musculoskeletal education to orthopaedic surgeons and others in the world
american sports medicine institute american sports medicine institute
Aims to improve the understanding, prevention, and treatment of sports-related injuries

Leg Strengthening Program

Joseph Fernandez M.D. LEG PRESS

• Sit on an inclined or regular leg press machine and press the weight until your legs are almost (but not quite) straight.

• Lift weight rapidly to extension, hold for 3 seconds, then lower slowly.

• Do 3 sets of 10 repetitions.

• Start with light weights and work up. You should increase the weight until you find a challenging weight.




Joseph Fernandez M.D.LEG/HAMSTRING CURLS

• Lie face down on a bench with your head over the edge. Hold the bottom of the bench for support. Begin to lift with the appropriate leg flexed, and the other straight.

• Lift the weight through the full range of motion, hold for 3 seconds, and let down slowly.

• Do 3 sets of 10 repetitions and repeat with the other leg.

• Start with light weights and work up. You should increase the weight until you find a challenging weight.



Joseph Fernandez M.D.Wall Squat

• Start with your back against a wall, feet about shoulder width apart and 18 inches away from the wall.

• Slowly slide down to a near sitting position. DO NOT allow your hips to go lower than your knees. Hold for 45 seconds to 1 minute. Slide back up.

• Repeat 3 to 5 times.




Joseph Fernandez M.D.These Exercises are not Recommended

LUNGES AND LEG EXTENSIONS ARE NOT RECOMMENDED.

THESE EXERCISES MAY AGGRAVATE OR BOTHER YOUR KNEE.





Isometric Exercises

Joseph Fernandez M.D.

For isometric exercise of the quadriceps group, sit with your leg straight and supported (it works well to sit on the floor or a firm bed). Tighten your thigh muscles (quadriceps) for 10 seconds at a time. Then rest the muscles for a few seconds before tightening them again. Do this for 8 to 12 repetitions, several times a day. If this is uncomfortable in the front or back of your knee, try placing a rolled up washcloth or dishtowel under your knee. See the picture below.




Joseph Fernandez M.D.

For isometric exercise of the inner section of the quadriceps, stand with your feet about hip-width apart and 1 ft (32 cm) from a wall. Lean against the wall and slide down until your knees are bent about 20 to 30 degrees. Place a ball about the size of a soccer ball between your knees and squeeze your knees against the ball for 10 seconds at a time. Rest a few seconds, then squeeze again. Repeat 8 to 12 times, at least 2 times a day. See the picture to the right.