Or reach out and touch your elbow with your eyes closed. Think about how you know where to put your foot, completely unconsciously, when you're on a long walk. It's all about load progression.Īnd because breath is such a significant aspect of endurance and strength, a PT will use cues during training to make sure that a patient is accurately maintaining exercise form and posture without the breath hitching (which could indicate that the patient has taken on more than they're ready for). Once you're ready, you can opt for low-load exercises or even unique modalities like blood flow restriction therapy to induce high muscle fatigue without the strain of heavy weights. Simple bodyweight exercises can reforge the mid-body reconnection for an individual athlete while the use of an isometric exercise like plank or a glute bridge can help rebuild strength in one specific area. Stage #3: Strength and Staminaįeeling limber and open? Great! The next stage of recovery is all about rebuilding muscle strength, stamina, and endurance. Thoracic spine windmills, wall angels, shoulder pass-throughs, and walking hip openers are extremely useful for physical activity at this stage. There are several simple activities and exercises you can do at home that will return movement and mobility to the affected area. To restore mobility and range of motion, PTs will use muscle stretching, flexibility training, and therapeutic exercise. Regaining flexibility and mobility in the joints is what this phase of rehabilitation is all about. After an injury, whether due to tissue healing or simple non-use, the injured area is likely to feel stiff, and moving it may even cause some discomfort or initial pain. The muscles work together with joints to flex, stretch, exert, and respond. Stage #2: Mobility and MovementĪll muscular strength relies on your body's joint mobility and range of motion. It keeps your muscles from becoming deconditioned but doesn't aggravate the injured area. A good example of this is pool running instead of land running. Just know that your level of activity will be modified, so the activities themselves are designed to take the pressure off the injured area. Research shows that it's important to continue to engage in functional movement in other ways. Rest doesn't necessarily mean being completely bedridden or stopping daily activities. In the first phase of rehabilitation, the only focus is to address pain symptoms, offload any movement, rest the afflicted area, and protect it from further trauma - whether that's swelling, inflammation, inability to access a normal range of motion, muscle weakness, or joint and muscle tenderness. The five stages of sports injury recovery remain the same across the board for patients undergoing the rehabilitation of sports injuries. Athletic trainers will also often include return to sport therapy and an injury prevention program. The plan itself could include modalities that range from functional training and sports massage to gait analysis and alterG anti-gravity treadmill (especially useful if you're a triathlete or marathon runner looking to enable faster rehabilitation after injury and a safer conditioning process). Regardless, JAG PTs and athletic trainers will begin with an assessment and rehabilitation plan. Successful rehabilitation is responsive, progressive, and personalized - so there's no one-size-fits-all recovery process. That's what a sports rehabilitation therapist can help you achieve.Ĭontact us today, or book an appointment at a location near you in NY, NJ, or PA to get started on your sports rehabilitation therapy today. It has to occur in stages, and each stage addresses significant rehabilitation goals that align with the body's natural healing process. The recovery process after a sports injury can be a long and arduous journey without the structure of a rehabilitation process. That's understandable, given that in the U.S., the highest number of emergency department visits are caused by contact sports in football, bicycling, basketball, soccer, and swimming, as well as injuries sustained through exercise and exercise equipment. In some form or another, these are the questions swirling around every patient's mind when they visit JAG PT. How does someone get back to the sport they love after a serious physical injury? Can rehabilitation give hope for even greater resilience? And can they ever be made whole again?
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