Rehabilitation & Exercises
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. Select the options below to view exercise demonstrations:
Proprioception is our sense and awareness of the position of our body parts and is closely linked to balance. Having good proprioception helps to reduce the risk of injury. Located within the muscles, tendons, ligaments and other soft tissues of the body, are tiny sensors which relay information about joint position, pressure and muscle stretch to the brain.
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.
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 the benefits of stretching, flexibility and the various types and methods of stretching. Select from exercises for specific injuries or choose from the options to view stretching exercises for specific joints or body areas.
We have hip and groin exercises for rehabilitation of specific injuries including groin strain. Click here for hip & groin stretches. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice.
Here you will find shoulder rehab exercises for specific injuries including rotator cuff strain exercises, dislocated shoulder rehabilitation and AC joint sprain. It is essential an accurate diagnosis of your injury is made before beginning any shoulder rehabilitation. Shoulder rehabilitation exercises usually begin in the early stages following a shoulder injury with mobility exercises, especially pendulum exercises for more severe injuries. Then when pain allows isometric or static shoulder exercises are used to begin strengthening progressing to dynamic ones with resistance band or dumbelle weights. Exercises to stabilise the shoulder girdle, including the shoulder blade as well as any deficit in spine function is important to prevent a shoulder injury recurring. Later on more sports specific or functional exercises are done to get the athlete back to peak physical fitness for their sport.
Core strengthening or core stability is the name given to the strengthening of the corset of muscles surrounding the back and abdomen.
Select from the links below to view 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.
Pilates is an exercise system that uses slow but precise and controlled movements to improve and maintain strength, posture, core muscle control, spinal mobility and flexibility. Pilates exercises are widely used by Physiotherapists for injury prevention. It is important pilates exercises are performed correctly which is why they are often taught in supervised exercise classes with properly qualified practitioners. An understanding of the basic principles of pilates and learning to contract the core is important.
Lower leg and ankle exercises