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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 a joint position, pressure and muscle stretch to the brain.
Regardless of the type of sports injury, the principles of rehabilitation are often the same. It is important to understand that everyone is different and will respond to different exercises and treatment regimes at different rates. Here we explain some of the basic principles including when to start rehab, stages of rehabilitation and what makes up a sports rehabilitation program.
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
Flexibility and 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.
Lower Leg & Ankle Exercises
Lower leg and ankle rehabilitation exercises for ankle, shin and calf injuries. Once pain allows, isometric or static exercises can begin followed by dynamic strengthening exercises. It is important to include balance or proprioception exercises as well as more functional or sports specific 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
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.
Shoulder Rehabilitation
Here you will find shoulder rehab exercises for specific injuries as well as injury prevention. It is essentially an accurate diagnosis is made before beginning any shoulder rehabilitation. Shoulder rehabilitation exercises usually begin in the early stages with mobility exercises and progress to isometric or static shoulder exercises before dynamic, then functional or sports specific exercises.
Wrist & Elbow Rehabilitation
We have exercises for 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.
Core Strengthening
Core strengthening or core stability is the name given to the strengthening of the corset of muscles surrounding the back and abdomen. Having a good core can help prevent injury and more importantly improve performance. Here we explain core strengthening and demonstrate beginners, intermediate and advanced exercises.
Pilates 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.
