The best course of action when doing physiotherapy exercises is to write a plan. Record the pain response after each exercise. Either increase or decrease the amount of exercises you do, depending on how bad the pain was. Your muscles are in a delicate state, so really focus on the quality of each movement. Go slow and steady, visualising the muscle as you exercise. Learn more about us at Movement 101
Physiotherapy exercises for your back:
- Lie on your back, both knees bent (feet flat on floor). Tilt hips backward and slightly arch your back. The first movement leads to the second, don’t force the arching. Relax, then tilt hips forward, keeping your bottom on the floor. Your lower back will push into the floor.
- Lie on your back, both legs straight. Bend your left knee up towards your chest, holding your thigh or the top of the knee. Hold the stretch for 10 seconds, slowly relax. Repeat with right knee.
- Lie on your front, chin resting on the floor. Bend your arms with hands resting beside your head, palms on the floor and elbows tucked in to your body. Look straight ahead and slowly lift your head up, keep your hips on the floor so that your back arches. Let your arms take the weight. Relax back down slowly.
- Stand up, arms by your side. Bend down to the right, sliding your right hand down your leg. Come back up slowly and relax. Repeat on your left side.
Physiotherapy exercises for your knee:
- Sit on the floor, legs straight out in front of you. Place your left hand under your left knee. Contract your quads so your knee pushes down on your hand (lifting your heel into the air). Hold for 10 seconds. Repeat with your right knee.
- If the above exercise is too hard, then start off with a folded pillow under your knee (slightly bent). Lift your heel up as before, keeping your knee on the pillow.
- Lie flat on your front with both legs straight. Slowly bend your left knee as much as possible. Hold for 5 seconds. Slowly straighten the knee returning to the start position. Repeat with your right knee.
- Lie on your back. One knee bent up (foot flat on floor), the other straight. Lift the straight leg up (about 1 foot). Hold for 5 seconds. Repeat with the other leg.
Who would you consult if you sustain an injury while participating in a physical activity? Although some people will go to the ER after a weekend touch football accident or to their primary care physician after a knee injury sustained while running, others will seek the help of sports physiotherapists. Marrickville Podiatry offers excellent info on this.
These forms of injuries are more common than ever before. For the sake of their wellbeing, more people are making a concerted effort to stay physically active. Furthermore, more seniors (who are at least marginally more vulnerable to injury than their younger athletic counterparts) are participating in vigorous physical activity.
Sports physiotherapists specialise in the non-surgical and non-medical treatment of athletic injuries. In other words, they won’t use a scalpel or a bottle of medicine to help you get back into the game.
Although we can think of physiotherapists as professionals who only work with professional athletes, their services are beneficial to everyone who has sustained a sports injury. Anyone who requires assistance in healing from athletic injuries should see a physiotherapist today. The majority of good insurance policies will also cover the costs of their programmes (although one may require a referral from a primary care physician).
And if your sports injuries necessitate surgery, you will still benefit from physiotherapists’ experience as part of your recovery. A good physiotherapist will cut your recovery time in half and get you back to 100% (or better) in no time.
They will help you heal from your injury at a faster rate and with less chance of re-aggravation if you work with them. Many who practise with physiotherapists are normally able to return to work sooner and are less likely to experience significant setbacks during their rehabilitation.Sports physiotherapists aren’t only concerned with people who have sustained sports injuries and their physical recovery. Many people are directly interested in the research and production of rehabilitation equipment. Others concentrate their efforts on developing protective equipment that can help prevent accidents from happening in the first place. It’s a broad area that includes sports injury prevention, recovery, and safety.