3 - Rehabilitation Methods Flashcards
Name the different methods of rehabilitation?
- Proprioceptive training
- Strength training
- Hyperbaric chambers
- Cryotherapy
- Hydrotherapy
Explain how proprioceptive training is a rehabilitation method?
- Uses proprioceptors located in the muscles, joints and tendons
- Proprioceptors deliver information about the position of our limbs so we can produce fluid movement, these are damaged following an injury.
- Proprioceptive and balance exercises teach your body to control the position of a deficient or an injured joint (e.g a wobble board may be used to restrain this area)
Explain how strength training is a rehabilitation method?
Strength training uses a resistance of some kind. This resistance can be weight machines or free weights, bodyweight or the use of therabands. Whatever the type of strength training, it prepares the body for exercise reducing the chance of injury. Types of strength training involves; - Free weights - Machine weights - Body weight - Therabands
How can strength training be applied?
Machine weights (useful for early stages of injury as they are controlled) Therabands (offer a variety in resistance so can also be used in early stage of injury) Body weight (exercises put less stress on the body as the performer is only required to hold their own body weight, this allows injured muscles more chance of recovery) Free weights (varying degrees of weight can be used to build up to full strength, can target specific injured muscle groups more easily) Dumbbells (used for a shoulder press to help an athlete recover from a shoulder injury as an example)
Explain how hyperbaric chambers are a rehabilitation method?
(Physiological reasoning)
- It reduces recovery time
- Pressurised like an aeroplane where they have 100% pure oxygen
- The pressure increases the oxygen breathed in (inhaled) and absorbed into the injured area
- Excess oxygen dissolves into blood plasma reducing swelling as haemoglobin becomes saturated with O2.
- Increases white blood cell production and supply to the joint
- Removes lactic acid
Explain how hydrotherapy is a rehabilitation method?
- Improves blood circulation, relieve pain and relaxes muscles.
- In warm water (35 to 37 degrees)
- Buoyancy of the water supports the body reducing the load on the joints allowing more work than on land.
- Exercising against a load of the water help strengthen the injured area
- The buoyancy of water can help support injured joints (hydrostatic pressure)
- Can include squats, lunges, walking and running
Explain how Cryothrapy is a rehabilitation method?
(Physiological reasoning)
- The use of cold temperatures to treat an injury
- RICE is used on common muscle strains (Rest, Ice, Compression, Elevation)
- This limits pain and swelling by reducing blood flow
- Ice baths is used to help recover
- Whole body cryotherapy (WBC) is a chamber cooled to below -100°, where people are given socks, gloves and a swimming costume. You can only stay in there for up to 3 mins.
- Through vasoconstriction blood is taken back to the core to keep warm.
- When placed back in the warm the blood floods back bringing O2 to the injured cells.
Name the recovery methods from exercise?
- Compression garments
- Massage
- Foam rollers
- Cold therapy
- Ice baths
- Cryotherapy
Explain how a compression garment is used to recover from exercise?
- Improves circulation to stop Deep Vein Thrombosis (DVT)
- DVT is a blood clot in one of the deep veins in the body
- They can be used in sport to reduce inflammation and aid lactate removal (compression)
- Also reduces delayed onset of muscle soreness (DOMS)
Explain how massage is used to recover from exercise?
- Regular exercise creates tension in soft tissue which is released by massage
- Benefits include;
- Improved blood flow
- Increased nutrients and O2 to aid healing
- Removal of lactic acid
- Stretches soft tissue releasing tension and pressure
- Breaks down scar tissue which can cause mobility issues
Explain how a Foam Roller is used to recover from exercise?
- Releases tension between muscle and fascia
- Improves mobility and prevent injury by improving blood flow
Explain how cold therapy is used to recover from exercise?
- Cooling the surface of the skin using ice causing pain relief
- Vasoconstriction on the vessels decreasing blood flow and reducing swelling.
- Can reduce muscle spasms by reducing motor nerves
- Decreases metabolic rate
Explain how ice baths is used to recover from exercise?
- Enter an ice bath for 5 to 10 minutes
- Body restricts blood flow
- Vasodilation occurs when you leave the bath so oxygenated blood rushes to the muscles bringing oxygen, therefore speeding up recovery.
Explain the importance of sleep for recovery?
Sleep allows recover (should get around 8-9 hours)
- Lack of sleep causes;
- Lack of REM sleep causes less blood to be available for recovery
- Inefficient sleep causes a reduction in growth hormone production
- Reduced concentration/repair
- Causes tiredness
- Increases risk of injury
- Lack of concentration/slow reaction times
Explain the importance of nutrition for recovery?
Nutrition should be taken on board within 20 minutes post activity.
- It increases recovery and reduces risk of injury
Liquid is absorbed far more quickly than a solid
- Quick raise in energy levels from drinks to aid recovery
