Rehabilitation Methods

Question 1

Proprioceptive training

Answer 1

• uses proprioceptors that are located in muscles, joints, tendons
• they deliver info about position of our limbs so we can produce fluid movement, these are damaged following injury
• this training teaches the body to control position of a deficient or an injured joint
• a wobble board may be used to retrain this area
• unpredictable movements of wobble board re educates body quickly
• teaches body to control position of joints subconsciously
• incolves hopping, jumping and balancing activities
• easily accessible

Question 2

Strength training

Answer 2

• free weights: kettle/dumb, needs to be controlled when lifting , muscles stabilise the weight
• machine weights: machine has control and sets movement patterns, lat-pull downs/chest press, it’s expensive
• body weight: develops core strength and balance, squats/plank
• therabands: elastics that provide resistance which increases as injury improves, it’s cheap

Question 3

How can strength training be applied to rehabilitation?

Answer 3

• free weights: varying degrees of weights can be added to build up to full strength, can targt specific injured muscle gorup easy
• machine weights: useful for early stages of injury as they’re controlled
• body weight; exercise puts less stress on body as performer only required to hold own weight - allows injured muscle more chance of recovery
• therabands; variety in resistance so can also be used in early stage of injury

Question 4

What are the disadvantages of strength training?

Answer 4

• free weights: poor form can lead to further injury
• machine weights: range of motion generated by machine may be limited, movements dont always mimic sporting actions
• body weight: less opportunity to overload/build strength to high degree
• therabands: can snap causing further injury, may provide insufficient resistance to build strength as muscle recovers

Question 5

Hydrotherapy

Answer 5

• in warm water (35-37 degrees)
• improves blood circulation, relives pain and relax muscles
• buoyancy of water supports body in reducing load on joints allowing more work than on land - hydrostatic pressure
• exercising against load of water helpds strengthen injured area
• includes squats, lunges, walking and running

Question 6

Hyperbaric chambers

Answer 6

• reduces recovery time
• pressurised environment where they have 100% oxygen
• pressure increased O2 breathed in and absorbed into injured area
• excess O2 dissolves into blood plasma reducing swelling as haemaglobin becomes saturated with O2
• increased white blood cell production and supply to joint
• removes lactic acid

Question 7

Cryotherapy

Answer 7

• use of cold temperatures to treat injury
• RICE is used on common strains
• limits pain and swelling by reducing blood flow
• ice baths used help to recover
• whole body cryotherapy: chamber cooled below -100, people are given socks, gloves, swimming costume and can only stay there for 3 mins max
• through vasoconstriction blood is taken back to core to keep warm
• when places back in the warm blood floods back bringing O2 to help injured cells

Question 8

How do compression garments help with injuries?

Answer 8

• improve circulation to prevent deep vein thrombosis
• can also be used to reduce inflammation and aid lactate removal
• reduces DOMS

Question 9

How do massages help with injuries?

Answer 9

• regular exercise creates tension in soft tissue which is released through massages
• benefits include: imrpoved blood flow, increased nutrients/O2 to aid healing, removes lactic acid, stretches soft tissue releasing tension, breaks down scar tissue whcih can cause mobility issues

Question 10

How do foam rollers help with injuries

Answer 10

• releases tension between muscle and fascia
• improves mobility and prevents injury by improving blood flow

Question 11

How do ice baths help with injuries?

Answer 11

• enter ice bath for 5-10 mins
• body restricts blood flow through vasoconstriction
• vasodilation occurs as you leave the bath sp oxygenated blood rushed to muscles therefore speeds up recovery

Question 12

What does a lack of sleep cause and how does it affect the performer?

Answer 12

• less blood to be available for recovery = low recovery/performance levels
• reduction in hormone growth production = slow recovery + fatigue
• reduced concentration = risk of injury increased
• tiredness = slow reaction time

Question 13

What does a lack of nutrition cause and how does it affect the performer?

Answer 13

• taken on board post 20 mins of activity = increases recovery + reduces risk of injury
• liquid absored quicker than solid = quick raise in energy levels from drinks to aid recovery