Rehabilitation is essential after an injury and without it, returning to pre-injury fitness levels can be difficult. Rehab is necessary for all musculoskeletal injuries. Patients who have undergone surgery also require rehabilitation.

Keys to successful rehab:

  • Education: make sure that the rehab plan has been explained adequately. Your practitioner should highlight the importance of adhering to the regime and detail realistic time frames for returning to activity. Short term goals are important as the return to exercise or the removal of a brace to soon may be detrimental and may in fact aggravate the injury. Be patient, rehabilitation takes time.

  • Identification of the primary cause: Identifying the reason behind the injury leads to understanding and the correct rehabilitation program. For example, if the patient’s injury is due to poor biomechanics, this needs to be corrected before rehab can take place.
  • Precise therapy: the therapist will ensure and encourage correct exercise technique and provide limitations and direction for activity.
  • Early administration: rehab should start as soon as possible. Pain, inflammation and joint swelling all limit normal function, the physiotherapist will direct and promote the correct rehabilitation program.

Important Components of Rehabilitation:

  • Muscle conditioning
  • Skills (usually specific to sport)
  • Flexibility
  • Psychology
  • Balance and propriorecption
  • Functional exercising
  • Maintaining fitness levels
  • Correction of biomechanical abnormalities

Flexibility and Stretching:

Tight or inflexible muscles are associated with high injury levels. Stretching has a number of advantages; increase in flexibility, decreasing muscle soreness, improvement in circulation and provides for muscular relaxation.

How do I Stretch Effectively?

  • Stretching should be preceded by a warm up; moderate jogging or swimming.
  • Heat applied to the area before stretching  increases muscular temperature and facilitates stretching.
  • Correct position of stretch is vital: incorrect stretching can be harmful. Ensure the stretch is done correctly
  • Stretch should be maintained for a minimum of 15 seconds.
  • As the patient progresses through the stretching program, increase the duration and the intensity of the stretch.
  • Avoid over-stretching: injury can be caused by increased intensity and duration too soon. If in doubt, ask your therapist.
  • STRETCHING SHOULD BE PAIN FREE!