The Basics of Sports Injury Rehab

How important is sports injury rehab? Thats a good question. If you have ever had a sports injury, an did rehab, then you know how important it is.



However, if you have never had the need for rehab, then read on...it can mean the difference between a full recovery, versus a chronic nagging injury.

The Key To Sports Rehab

Sports injury rehabilitation is based on several different things. The key is to return the body to normal function. Depending on the type of injury, there can be lots of different areas of dysfunction. The most common of these are mobility restrictions, strength deficits, and balance deficits.

The body is made up of hundreds of joints. Each joint has normal range of motions, as well as muscles that move the joint. If there are restrictions in the mobility of the joint, or in the efficiency of the muscles, dysfunction occurs.

In otherwords, if you can't move right, or are weak, you will have injury.

Sometimes injury causes the dysfunctions, other times the dysfunctions cause the injury.

My job as an athletic trainer is to determine what types of dysfunctions you have, and to fix them. Please remember that although the exercises below are used daily by myself to treat my patients, they should not be used as an alternative for proper medical evaluation and treatment by a qualified professional. If you have an injury and are in need of rehabilitation, please see your physcian or atheltic trainer.

Sports Injury Rehab Exercises
Improving Mobility

Improving Flexibility
Improving flexibility is the easiest and most common way to fix mobility restrictions in the body. Learn more about improving flexibility.

Hamstring Stretches
The hamstrings are probably the tightest muscles in the body. Just about everyone has mobility restrictions and could use a little stretching. These are just a few of my favorite hamstring stretches.

Hip Stretches
The hip flexors and the iliotibial band are two muscles in the hip that can often cause mobility restrictions. Learn how to stretch them.

Piriformis Stretches
The piriformis muscles is one of the major problem muscles of the hip. It can lead to rotation restrictions as well as other problems. Learn how to stretch it.

Calf Stretches
Stretching the calf can be a great way to prevent or treat lower extremity injuries - ankle sprains, plantar fasciitis, achilles tendonitis, and others. Learn how to stretch the calf.

Foam Roller Exercises: Improving Mobility
Learn how to use a foam roll to improve your flexibility.

Improving Strength

Core Exercises
Core stability is vital for athletic performance. Lack of core strength is a major factor in many overuse injuries. Learn more about the importance of abdominal strength.

Lower Abdominal Exercises
The lower abdominals are responsible for stabilizing the pelvis. Which in turn stabilizes the entire lower extremity and the lower back. Learn how to strengthen the lower abdominals.

Push Ups
Without the use of equipment, the push up is one of the best exercises you can do. It works the core, the arms, shoulder, and back. Learn about this versatile exercise and some simple variations for perfect push ups.

Abdominal Plank
The abdominal plank, when done correctly is a fantastic way to work the abdominals and the core. Learn this exercise and some of its variations.

Fitness Ball Exercises
The fitness ball, or swiss ball is a great tool to use to improve strength. It is especially useful to improve core stability and strength. Learn some of the most common fitness ball exercises.

Foam Roller Exercises: Core Strength
A foam roll is an inexpensive tool that can help you improve core strength and flexibility.

Lunges
Lunges are a great way to improve strength of the lower extremity, especially the quadriceps, hamstrings, hips, and core. Learn some of the variations on this basic exercise I use with my patients everday.

Elastic Band Walks
Band walks are a great way to improve hip strength, especially in the abductors and external rotators. This is a great exercise for patella femoral syndrome, as well as general hip strengthening.

Improving Balance

What is Proprioception?
Other than a big word, it is the key to balance and muscle function. Find out more about proprioception and how it relates to sports injury rehab and sports performance.

Balance Exercises
Simple balance exercises can significantly improve sports performance, as well as get you back from an injury. Learn more about balance exercises for sports injury rehab.

Sports Injury Rehab For Specific Conditions

Knee Rehab
Knee rehab must focus on many different areas to be successful. Learn what your program should consist of and make sure you are on the right track to recovery.

Hamstring Treatment
Hamstring treatment and rehab must focus on fixing the underlying problems that caused your injury. Learn more about the basic components of a good hamstring rehabilitaiton program.

Ankle Rehab
Rehabilitation of the ankle, whether after a sprain or surgery needs to include range of motion, strengthening, and balance exercises. Learn the basics of ankle rehab.

Shoulder Rehab
Shoulder rehab should be specific to your injury, yet must contain several main factors to be effective. Learn what a good shoulder rehab program consists of.

Elbow Rehab
Learn about elbow strengthening, range of motion, and proper mechanics with a complete elbow rehab program.


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