rehabiliation methods

Question 1

proprioceptive training

Answer 1

use proprioceptiors that give info about the position of limb so they can’t move fluently.
they’re damaged in injury

proprioceptive exercise- re-educate your body to control the position of injured joint. eg wobble board.

Question 2

differnt types of strength training

Answer 2

-free weights
-machine weights
-therabands
-body weights

Question 3

free weights

Answer 3

dumb bells
✔️- controlled, sport specific, vary heaviness
✖️- poor form = ^ injury

Question 4

machine weights

Answer 4

✔️- controlled early stages
✖️- can’t make sport specific, limited range of lotions

Question 5

therabands

Answer 5

-elevation bands
✔️- vary resistance
✖️- could snap worsen injury

Question 6

body weights

Answer 6

✔️- less stress on body early stages
✖️- less opportunity for gradual overload

Question 7

hydrotherapy

Answer 7

warm water
- ^ blood flow
-can lift more load in water
-exercise against the water to strengthen injured area
-relieve pain relax muscles

Question 8

hyperbaric chamber

Answer 8

100% pure oxygen
-^ pressure & ^ 02 intake
- o2 absorbed by plasma and muscles of injured areas
- ^ white blood cells

Question 9

cryotherapy

Answer 9

cold temp to treat injury
- ice bath - repair torn tissue and muscles
- removed lactic acid
- RICE rest ice compression elevation
- vasoconstriction - flush oxygen rich blood round the body
- 5-10 mins

Question 10

other rehabilitation

Answer 10

• massage - release tension tissue , ^ blood flow , remove lactic acid
  -foam roller - breaks up tissue from fascia
• compression - ^ circulation and o2

Question 11

sleep recovery

Answer 11

• 8-9 hours
• tiredness
• slower reaction time
• reduce growth hormone
• fatigue

Question 12

nutrition

Answer 12

• ^ recover decrease recovery time
• liquid quicker to absorb
• boost energy levels