Rehabilitation & Exercises – to read all the detail in full go to: sportsinjuryclinic.com
Rehabilitation is the process to regain full function following injury and involves restoring strength, flexibility, endurance and power. It is achieved through various exercises and drills. Rehabilitation is as important as treatment following an injury but unfortunately is often overlooked. The aim of a rehabilitation program is to regain pre-injury levels in all aspects of physical fitness. A full rehabilitation and strengthening program is essential to ensure full recovery and in order to prevent re-injuries.
Principles of rehabilitation
Regardless of the type of sports injury, the principles of rehabilitation are often the same. We recommend seeking professional advice before embarking on any rehabilitation program. It is important to understand that everyone is different and will respond to different exercises and treatment regimes at different rates.
Foam Roller Exercises
Self myofascial release is a way of stretching the fascia yourself, without a therapist to do it for you. In most cases this is done using a foam roller – a cylinder of dense foam. Foam rollers can also be used to perform other exercises too, such as balance and core strengthening exercises.
Plyometrics or plyometric exercises are a form of strengthening exercise, incorporating jumping, bounding and hopping movements, which works to increase power in the muscles. Power is used in the vast majority of all sports and so plyometrics can be used to help develop this for most athletes.
Stretching exercises for the foot, ankle, lower leg, thigh, hip, groin, shoulder, neck, upper arm and elbow. We also explain flexibility and the various types and methods of stretching.
Knee Exercises & Knee Rehabilitation
We have also categorised them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice. Exercises for specific injuries:Hamstring strain, Patellofemoral pain syndrome and ACL injury
Hip & Groin Exercises
Rehabilitation of specific injuries including groin strain. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice.
Rehabilitation of specific injuries including rotator cuff strain, dislocated shoulder and AC joint sprain. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice. It is essential an accurate diagnosis of your injury is made before beginning any shoulder rehabilitation. Stabilization of the shoulder girdle (includes shoulder blade) as well as any deficit in spine function is important to prevent a shoulder injury recurring.
Arm & Elbow Exercises
Rehabilitation of specific injuries for example tennis elbow exercises and golfers elbow exercises. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice.
Wrist & Hand Exercises
We have exercises for rehabilitation of specific injuries such as Carpal Tunnel Syndrome.
Core Strengthening Exercises
Core strengthening or core stability is the name given to the strengthening of the corset of muscles surrounding the back and abdomen.
Specific exercises to strengthen the back muscles. For prevention of back injuries and back pain then core strengthening and pilates type exercises are often recommended. It is important to get advice before doing back exercises as back injuries could be made worse by doing the wrong exercises.
It is important pilates exercises are performed correctly. An understanding of the basic principles of pilates and learning to contract the core is important.