dont fear sports injuries heres how to unlock proper rehabilitation training

Incorrect,Exercising improperly can easily lead to sports injuries. So, if these injuries occur, how should we perform rehabilitation exercises? Next,,Xiao Jianwill take youtolearn about it~

| Local Ligament Sprain

1. Knee Ligament Sprain

The quadriceps are the stabilizers of the knee joint, so when the ligaments around the knee joint are damaged, strong quadriceps play a very important role. When the knee ligaments are damaged, sometimes it is impossible to move the knee, so only static exercises can be performed. The following training is an example of static exercise: extend the knee, repeatedly bend the hip, and stimulate the rectus femoris of the quadriceps.When the knee ligaments are sprained, it is usually necessary to avoid large bending movements: twisting and side movements.

01. Train the quadriceps with open-chain and static exercises

Sit on a mat with one leg extended. Stretch the leg as much as possible and contract the muscles, hold the contraction for a few seconds, then relax the leg muscles.

02. Strengthen the hamstring muscles with static exercises

Lean against a wall, contract the hamstring muscles and gluteus maximus, and push the heels back with force. Stretch the hip and slightly bend the knee with static exercises.

Tendinitis

Pain caused by trauma, overexertion, or repetitive motion can lead to a series of inflammations and subsequent tissue degeneration. After the acute phase, inflammation will cause pain during any movement, and at this time we should start exercise and tissue repair. During joint recovery, muscle stretching and muscle exercises should be coordinated to avoid muscle tissue damage and gradually recover during daily physical activities.

Frozen Shoulder

The tendons are the muscles most prone to damage in the shoulder, belonging to the rotator cuff muscles. These muscles are responsible for shoulder rotation and balance in various movements. Rotator cuff degeneration can lead to shoulder pain and stiffness. Increasing research shows that strengthening exercises help improve the capacity of the shoulder rotator cuff. We use resistance bands for resistance exercises to gradually strengthen the shoulder muscles.

01. External shoulder rotation

During training, keep the elbow close to the body andbend it at 90 degrees. Resist the resistance of the band with the hand and forearm, pull outward, and rotate the shoulder. When reaching the limit of the stretch, relax and return to the starting position. Gradually increase the resistance of the band and perform this exercise 10 times.

02. Internal shoulder rotation

Use the same posture, but pull the band inward with the hand and forearm. Keep the elbow close to the torso.

03. Shoulder extension exercise

Push the shoulder back against the resistance of the band, with the elbow bent to reduce force and joint pressure.

04. Flexor training

Bend the shoulder forward against the resistance of the band behind the body. Keep the elbow bent during the exercise.

05. Slow separation

Extend the shoulder froma 45-degree angle to a 90-degree angle outward, avoiding deltoid movement to reduce shoulder pressure.

|| Arthritis and Joint Mobility Decline

The joint capsule, as we know, is a connective tissue that wraps around the joint, protecting and connecting the various cartilages that make up the joint. The joint capsule cannot contract, but its elasticity is sufficient to complete the stretching of the related joint parts. If the joint capsule becomes inflamed, it will lose its elasticity and cannot move. According to anatomical knowledge, each joint is an important part of controlling movement.

||| Rehabilitation Exercises for Shoulder Joint Function

Frozen shoulder is one of the main causes that hinder flexible shoulder movement. It mainly involves inflammation and contraction of the joint capsule covering the humeral head and the glenoid of the scapula, leading to increasingly limited shoulder joint activity. Shoulder external rotation, separation, abduction, and other functions become stiff, so we should persist in moving in these restricted directions. Exercising other parts of the shoulder is also very important to prevent joint injury.

01. Comprehensive joint capsule exercise

Relax every muscle in the arm, lean the body slightly forward until the body is controlled by gravity. Swing the body like a pendulum and feel how gravity stretches the joint tissues. Continue this exercise for5 minutes.     

02. External rotation of the shoulder girdle

Touch the opposite ear with one hand. This exercise is relatively easy and should try to touch all joints.

03. Hands clasped behind the head

Clasp the hands behind the head and alternately stretch the shoulders outward.

04. Internal rotation of the shoulder girdle

Then clasp the hands behind the back and rotate the shoulders inward.

05. Arm bending

Clasp the hands in front of the body with fingers interlocked. Then, according to your endurance and flexibility, raise the arms above the head. If one arm has difficulty lifting, the other arm can exert more force.

06. Wall arm lift

Walk the fingers up the wall in front of you. This action helps improve shoulder flexibility, try to walk the fingers as high as possible without straining the back.

07. Shoulder expansion exercise

Hold a long spear (long stick or mop handle) behind the body with both hands. Extend it outward behind the body as much as possible.

Sports injuries are not terrible. Identify the injured area and follow the above rehabilitation methods for massage training. You will surely recover soon and continue to enjoy exercising!

*"Everyone Can Understand the Sports Rehabilitation Guide (Full Color Illustrated Edition)"

*Published by People's Posts and Telecommunications Press