Sport-related injuries are a common occurrence. If you are injured, it is important to know the basics of physiotherapy. BMJ therapy will be providing you with some of the best exercises for sport-related injuries.
Knee extension is a common exercise that can be done at home. To do knee extension, you will need to find a sturdy chair and place your feet flat on the ground about hip-width apart. Lean back in the chair and lift your heels so that your knees are bent to 90 degrees. Hold this position for three seconds, then slowly lower your heels to the ground. Do this exercise for 10 repetition.
When you are rehabilitating an injury, it is important to focus on restoring strength and range of motion. One way to achieve this is through wall squats. Wall squats are a great way to increase your range of motion and strength in the lower body. To do wall squats, find a sturdy wall and position yourself by allowing your feet to be shoulder-width apart with your heels resting against the wall. Then, slowly squat down until your thighs are parallel to the ground. Hold this position for three seconds before returning to the starting position.
If you have a sports injury, or if you’re just looking to keep your calves strong and flexible, there are a few exercises you can do to help. One of the most common calf exercises is the calf raise. To carry out this exercise, stand with your feet hip-width apart and parallel to each other. With your hands on your hips, lift your heels up as high as possible before lowering them back down. Repeat the movement several times.
It’s critical to concentrate on regaining range of motion and enhancing function while healing a sports injury. The hip hinge is a frequent rehabilitation exercise for hip abduction. Stand with your feet shoulder-width apart and your hands on your hips to do the hip hinge. Lift your heels off the ground and slowly descend your hips until they are parallel to the floor, keeping your back straight. Several times a day, repeat the movement.
Introduction: Sport injuries are a common occurrence, especially in athletes who participate in high-contact sports. If you are experiencing pain or discomfort in your injured area, it is important to seek physiotherapy treatment.
Another popular question asked by a lot of people is how to do PNF stretch. Here’s a simple guide:
1. Lie flat on your back with both feet flat on the ground and shoulder-width apart. Place your hands behind your head, fingers pointing towards the ceiling.
2. Inhale and lift your torso up towards the sky, keeping your back flat against the ground and shoulders relaxed. Exhale and slowly lower your torso back down to the starting position. Repeat 10 times for each side.
These are five of the best exercises for sport-related injuries. If you are injured, make sure to perform these exercises as directed to help heal your injury and return to sport.