Rehabilitation of Injury

• Rehabilitation is the process of restoring full physical function after an injury.
• A rehabilitation and strengthening programme is important for full recovery and to prevent further injuries.
• Rehabilitation depends on accurate diagnosis and specialist treatment and advice from drs, physios, strength and conditioning coaches.
• The rehabilitation programme will include strength, flexibility, endurance and power exercises.
• Without effective rehab a performer is prone to re injury, under performance, and a compensatory injury to another body part.
• There are 3 recognised stages for rehabilitation: early stage; middle stage; late stage; and return to sport.
• The early stage of rehabilitation is using gentle exercise to encourage damaged tissue to heal.
• The middle stage of rehabilitation is progressively loading of connective tissues and bones to develop strength.
• The late stage of rehabilitation is functional exercises and drills to ensure the body is ready to return to training.
• The return to sport after rehabilitation is returning to full training and competitions.
• Progress should be monitored to see if the rehab programme is working by assessing pain, range of motion, swelling, heat, ability to perform exercises.
• Treatment methods of injuries include: stretching; massage; heat, cold and contrast therapy; anti inflammatory drugs; physiotherapy; and surgery.
• Rest is sometimes used before rehabilitation for some serious injuries.
• Rest allows the body to heal.
• Stretching is appropriate for strains.
• In the acute phase, no stretching should occur, instead athletes should follow PRICE. This is to prevent further damage to injured tissue.
• In the middle phase of rehabilitation, gentle and passive stretching should be done to increase the tension and allow tissues to lenghten.
• In the late phase, static, passive and PNF stretching should occur along with co-ordination and strength training. This increases range of motion, decreases sensations of pain and strenghten connective tissue.
• Long term, after injury developmental and maintanence stretching, active and dynamic stretching which increases the range of motion and strength of connective tissue more than before injury.
• A risk of stretching is using the wrong technique at the wrong time, or overstretching could lead to further injury and delayed recovery.
• Static stretch: move own joint and hold beyond point of resistance for 10-30 seconds.
• Passive stretch: partner or equipment moves joint beyond point of resistance.
• PNF stretch: static stretch, isometric contraction against a resistance, hold for 10s relax and repeat.
• Dynamic stretch: moving joint through full ROM controlling entry and exit, e.g. walking lunge.
• Development stretching: aim to improve range of motion.
• Maintenance stretching: aim to retain range of motion.
• Massage is a form of deep muscle therapy.
• Massage is used to realign connective tissues.
• Massage is used to move fluid and nutrients through damaged tissue to encourage healing.
• Massage is used to break down scar tissue from previous injuries.
• Massage is used to reduce pain, generate heat, circulation and relaxation.
• Massage can also prevent injuries by increasing joint mobility and range of motion.
• Massage is suitable for soft tissue injuries and injury prevention.
• If massage is used in certain soft tissue injuries, the injury can be complicated.
• Massage can't be used on ligament or complete tendon ruptures, contusion or open wounds.
• Heat therapy is applying heat to an area before training for a therapeutic effect.
• Heat therapy reduces muscle tension, stiffness and pain.
• Heat therapy vasodilates blood vessels which increases blood flow to the area.
• Heat therapy, via heat packs, rubs and warm water immersion, can be used for up to 20 minutes.
• Heat therapy is appropriate for chronic injuries.