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.
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.
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.
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.
injury causes the dysfunctions, other times the dysfunctions cause the
My job as an athletic trainer is to
determine what types of dysfunctions you have, and to fix them.
resources below are just a few of the ways that you can work to correct
mobility, strength, and balance dysfunctions in the body, and correct
your sports injury. They can be used to treat injury, or as a program
to prevent injury. Also provided is information on rehab for specific
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.
Injury Rehab Exercises Improving
Improving flexibility is the easiest and
most common way to fix mobility restrictions in the body. Learn more
about improving flexibility.Hamstring
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
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
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
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
Roller Exercises: Improving Mobility
Learn how to
use a foam roll to improve your flexibility.
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
The lower abdominals are
stabilizing the pelvis. Which in turn stabilizes the entire lower
extremity and the lower back. Learn how to strengthen the lower
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
The abdominal plank, when done correctly is a
way to work the abdominals and the core. Learn this exercise and some
of its variations.Fitness
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
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.
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
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 ConditionsKnee
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
ACL Injury Solutions
A comprehensive strength, balance, and muscle control program designed to help protect your ACL.
Femoral Syndrome Rehab
Learn the basics of patella
femoral rehab, and what you should be doing to treat your knee pain.
A comprehensive strengthening, balance, and mobility program designed specifically
for eliminating knee pain from patella femoral syndrome.
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.
of the ankle, whether after a sprain or surgery needs to include range
of motion, strengthening, and balance exercises. Learn the basics of
rehab should be specific to your injury, yet must contain several main
factors to be effective. Learn what a good shoulder rehab program
Learn about elbow strengthening, range of
motion, and proper mechanics with a complete elbow rehab program.
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