Before beginning any rehabilitation or strengthening exercise program it is important to get an accurate diagnosis of your injury or understand your training aims.
Below we outline strengthening and rehabilitation exercises for various parts of the body.
Most rehabilitation programs will go through and acute stage, immediately after injury, a middle or rehabilitation stage where the aim is to regain normal movement and strength and finally a functional or sports specific phase where exercises are more relevant to the activity.
By body area:
- Ankle exercises involve rehabilitation exercises for the calf muscles, achilles tendon injuries and ankle including ankle sprains.
- Knee exercises cover early, middle and late stage exercises for rehabilitation from thigh injuries including hamstring strain exercises, quadriceps strain as well as jumpers knee, iliotibial band friction syndrome, knee ligament injuries, patellofemoral pain and more are covered.
- Hip & groin exercises work the adductor and hip muscles. Specific exercise programs are detailed for groin strain. Early, middle and late stage exercises are covered along with exercises for Gilmore’s groin.
- Core and abdominal exercises work the trunk and are ideal for avoiding back pain.
- Back exercises specifically to work the back muscles.
- Shoulder exercises – covers the exercises and general approach to shoulder rehabilitation. Exercises for the rotator cuff muscles, deltoid muscles and other muscles which support and surround the joint are covered. Specific exercise rehabilitation programs for frozen shoulder, rotator cuff injury, dislocated shoulder, AC joint separation and more are included.
- Arm and elbow exercises work the biceps and triceps muscles as well as the muscles which pronate and supinate the forearm. We also cover specific exercise programs for rehabilitation of tennis elbow and golfers elbow.
- Wrist and hand exercises for recovering from wrist sprains and other hand injuries.
By body type:
- Stretching exercises for the neck, shoulder, wrist, arm, back, hip, groin, knee, thigh, ankle and calf muscles are covered with video demonstrations, teaching points, muscles stretched and more.
- Free weights exercises involve working with barbells or dumbbelles. They are excellent for both strength training and rehabilitation as the use the supporting synergist muscles as well as the main or prime muscles involved in an exercise.
- Resistance band exercises are often used in injury rehabilitation as a huge range of exercises can easily be performed. They are cheap and convenient to use and very light resistances can be used to start with.
- Swiss gym ball exercises use large inflatable gym balls to perform exercises with. They are used a lot for core strengthening and balance type exercises which improve co-ordination or preconception which is important in injury rehabilitation.
- Bodyweight exercises require no equipment and just use the athletes body for resistance.
- Pilates exercises are rehabilitation exercises developed to improve core strengthening.
- Foam roller exercisesinvolve the athlete rolling a foam cylinder over various parts of the body. They have a stretching, massage, myofascial release effect and are commonly used for the treatment of iliotibial band syndrome and thigh muscles injuries.
- Plyometric exercises – include hopping and bounding for improved explosive strength and jumping ability.
- Resistance machine exercises – use equipment and machines to exercise with.