The options here are vast and will depend on the nature of your injury, the limitations it has imposed on you and your sport. They could range from non weight bearing to full weight bearing, involve the use of bands, dumbells, free weights, stability equipment etc, focus on muscle isolation then integration…
Injury often results in a limb becoming immobile or having to be immobilized in order to allow the soft tissue to heal. Lack of mobility can cause further problems so it is essential to address this at the earliest opportunity. In my clinic, the mobilising will be done by me and you will be given exercise to do at home.
Proprioceptors are nerve fibres that monitor the position of your joints and allow you to react quickly to adjust your position as required. Often they become damaged if the change in joint position was to great for you to be able to control e.g. an inversion sprain of your ankle, therefore you will need to retrain your positional sense so as to prevent the injury from recurring. Examples include the use of a stability cushion or a wobble board to retrain your ankle proprioception.
Muscle Energy Techniques are a form of stretching used to help realign damaged muscle fibre but are most commonly used to deactivate muscle spindles so that a muscle can be gently returned to its optimal resting length.
Viewed as the foundation of strength work and movement in general, the core exercises I use are closely related to the movement patterns in your sport. If your sport requires you to be upright (most sports do), it is best to train your core in this position.
Sport Specific Fitness
Having improved your mobility, flexibility, strength and proprioception (as required) you will then embark upon a programme of training that is relevant to your specific sport. These will largely be exercises that have very similar movement patterns to those that you require.
SPARQ (training for Speed, Power, Agility, Reaction Time & Quickness)
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