PREHAB / REHAB

The advice provided is only intended for minor and short term injuries. For all significant and long term injuries it is strongly recommended that you visit a qualified physiotherapist.

General

The RICE method is a commonly used procedure after an injury is sustained to limit acute inflammation and speed up the healing process. RICE stands for:

Rest – don’t do activities that will aggravate the injury

Ice – 15-20 minutes of ice on the injury ever hour should suffice. It is recommended to place a towel under the ice pack, as long direct exposure may damage your skin –an ice massage with a Cryocup is a good option too.

Compression – using an elastic compression bandage that fits snugly but not excessively tight.

Elevation – keep the injury site elevated above heart level as often as possible.

Do this for upto 48 hours after an injury – if pain and swelling does not decrease, be sure to make an appointment to see a health professional. After 48 hours you can do some light stretching and perform some light massage on the area and gradually introduce some strengthening exercises.

Below are some tips for common injuries that you can use to both prevent injuries from occurring or reoccurring:

Quadricep Injuries - Prehab and Rehab Tips

- Improve Posterior Chain Strength (quads may be bearing too much of the load - deadlift variations, powercleans, good mornings, reverse hyper-extensions and glute ham raises will be off most benefit)
- Improve Quadricep Flexibility
- Improve Glute Activation
- Improve Core Stability
- Foam roll and/or massage hip flexors, ITB and quadriceps to improve soft tissue quality

Hamstring Injuries - Prehab and Rehab Tips

- Foam Roll and/or massage hamstrings and hip flexors to improve soft tissue quality
- Improve Glute Activation
- Improve Posterior Chain strength (quads may be bearing too much of the load - deadlift variations, powercleans, good mornings, reverse hyper-extensions and glute ham raises will be off most benefit)
- Improve Hamstring Flexibility
- Improve Core Stability
- Improve Hip Mobility

Calf Injuries - Prehab and Rehab Tips

- Foam Roll and/or massage calves and peroneals to improve soft tissue quality
- Improve Ankle Mobility
- Improve Calf Flexibility
- Improve Calf Strength

Knee Injury - Prehab and Rehab Tips

- Improve Ankle Mobility
- Improve Calf Flexibility
- Improve Hip Mobility
- Improve Glute Activation
- Improve Core Stability
- Improve Posterior Chain strength (quads may be bearing too much of the load - deadlift variations, good mornings, reverse hyper-extensions and glute ham raises will be off most benefit)
- Perform some single leg exercises (e.g. lunges, step ups and split squats)
- Foam Roll and/or massage hip flexors, ITB, quadriceps, hamstrings, adductors, calves and peroneals to improve soft tissue quality

Groin Injury - Prehab and Rehab Tips

- Improve Hip mobility
- Improve Glute Activation
- Improve Core Stability
- Improve Adductor Flexibility
- Foam Roll and/or massage adductors to improve soft tissue quality
- Improve Glute Activation

Shoulder Injury - Prehab and Rehab Tips

- Improve Rotator Cuff strength
- Improve Scapula stabiliser activation
- Improve Shoulder Mobility
- Improve Thoracic Mobility
- Improve Chest Flexibility

Lower Back - Injury Prehab and Rehab Tips

- Improve Hip Mobility
- Improve Glute Activation
- Improve Thoracic Mobility
- Improve Core Stability

Ankle Injury - Prehab and Rehab Tips

- Improve Ankle Mobility
- Improve Calf Flexibility

Shin Splints - Prehab and Rehab Tips

- Improve Ankle Mobility
- Improve Calf Flexibility
- Improve Hip Mobility
- Improve Glute Activation
- Improve Core Stability
- Foam Roll and/or massage hip flexors, ITB, quadriceps, hamstrings, adductors, calves and peroneals to improve soft tissue quality
- Improve Dorsiflexor Strength (a DARD is very handy for doing this)