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INJURY HAPPENS- ATHLETE ONE
The injury took place on the 1st of august and she suffered from a fractured lower leg. The injury was put in plaster for six weeks and now needs a a rehabilitation programme. -
INJURY HAPPENS- ATHLETE TWO
The athlete has had an accident during a game of rugby and dislocated his shoulder. The shoulder has been placed back into position correctely and now needs to have a rehabilitation programme set to allow the athlete to get back into the sport. -
INFLAMMATION - 2
The athlete will need to start incerasing the range of movement around the shoulder joint. Starting with mobilising exercises to help increase the range of movement and this has to be completed before moving onto the repair stage.
Exercise one- shoulder circles to increase the range of movement in the exercises. repeat 5 times in each direction
Exercise two- shoulder shrugs complete 5 everyday -
REPAIR- 2
The repair stage should start from anything up to 4 weeks after the injury as taken place. The repair stage will increase the range of movement further and start to build up strength around the joint.
Exercise one- isometric adduction hold for 5 seconds each try to increase up to 10 seconds
Exercise two- external rotation, hold for 5 seconds and try to increase up to 10 seconds
Exercise three- theroband adduction complete 10 repetitions. -
REMODELLING- 2
The remodelling stage is where the injury should have quite a full range of movement around the joint and some strength should have been built up in the repair stage. This stage will use sports specific exercises.
exercise one- wobble board throwing and recieving repeat 10 times
exercise two- agility runs complete for 30 seconds 4 sets
exercise three- passing drills complete repeat 10 times, 3 sets -
COMPLETE - 2
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INFLAMMATION
The rehabilitation exercises will start from now on, first increase the range of movement around the affected area. The first exercise is foot and ankle flexion and extension. The activity will be completed 10-20 times
Move the feet to each side, left and right as far as comfortable- complete 10-20 times
Foot circles in a small movement- complete 10-20 times
The range of movement should have been increased by about a week of these exercises. -
REPAIR STAGE
Exercise one- calf raises should be completed 10-20 times, dependant on the amount of stress the injury can take.
Exercise two- hydrotherapy walking against a current - start completing for 10 minutes and work up to 20 minutes.
Exercise three- foam rollers complete once a day, 10 reps of 3 sets
This stage should take anything up to 3-4 weeks to be completed without moving onto the final remodelling stage. -
REMODELLING STAGE
The remodelling stage should take anything up to 2-3 weeks to have the full strength back. This stage will use sports specific exercises to build up the sterngth and develop basic skills in their sport.
Exercise one- agility runs start with sets of 30 seconds and work up to 45 seconds.
Exercise two- side steps with a defender - 30 seconds with 4 sets of these. Work to increase this up to 45 seconds per set.
Exercise three- attacking pass - 5 times in each direction. -
REHABILITATION COMPLETE
The rehabilitation should have been completed and the athlete will have the full range of movement and strength back in the affected area.
