Where to Start When Rehabilitating an Injury
It's important to note that this post is not an exercise prescription and should not be used as such. If you have an injury you would like help with your rehabilitation, please contact us and we can create a custom programme for you to fit your needs. Here, we will cover the types of exercises which generally need to be done with competence during the rehabilitation process. We will also give examples of exercises which fit these categories. Here are some common exercises and routines that may be included in a rehabilitation program:
Range of motion exercises:
These exercises help restore normal movement to the injured area. They may include gentle stretching or repetitive movements. For example, if the injury is in the ankle, range of motion (ROM) exercises may involve pointing and flexing the foot. The weight-bearing lunge (WBL) is a great example of an exercise to increase and test dorsiflexion ROM.
Strengthening exercises:
These exercises help rebuild muscle strength that may have been lost due to the injury. They may involve using resistance bands, weights, or bodyweight exercises. For example, if the injury is in the knee, strengthening exercises may involve squats, lunges, or leg presses.
Balance exercises:
These exercises help improve stability and prevent falls, which can be common during the recovery period. They may involve standing on one leg, using balance boards, or bosu balance balls.
Cardiovascular exercises:
These exercises help improve overall fitness and promote healing by increasing blood flow to the injured area. Depending on the injury, cardiovascular exercises may include swimming, cycling, or walking.
Functional exercises:
These exercises help the individual regain the ability to perform everyday activities, such as reaching overhead, bending down to pick something up, or walking upstairs. Functional exercises may involve simulating these activities with resistance or using specific movements to mimic the activity. Depending on how you were injured and your goals, these functional exercises can progress further and become sport-specific movements and improve things like jumping and landing mechanics, agility and changing direction, deceleration and more, depending on the situation.
A typical rehabilitation routine may include a combination of these exercises, focusing on gradually increasing intensity and difficulty as the individual progresses in their recovery. As you get further into your rehabilitation journey you will also be able to combine these types of exercise. For example, when your range of motion exercises are pain-free or close to it you could start to add resistance to those ranges of motion, thus helping to maintain mobility and strengthening the muscles. You can perform single-leg squats and deadlifts to add more balance elements to your strength exercises, however, double-leg strength should be sufficient first as these are progressions and much harder. It's important to follow the guidance of a professional and avoid pushing too hard, as overexertion can lead to reinjury or delay the recovery process.
Conclusion
In conclusion, it's important to take action towards rehabilitating your body and making a positive impact in your life. Take that first step, and keep moving forward, even if it's a small one. Remember, every journey begins with a single step. So, what step will you take today? Start your journey towards a brighter future and a better world by taking action now! Click here to book your first session.