As a basketball player, we cannot run from a lower-body injury. It is like a common injury for sport such as basketball, football, rugby and etc. I also experienced a lower leg injury which is shin splint before. I know that a lot of people will experience this injury. So today, I will share with you guys the rehabilitation plan for a lower leg injury. the rehabilitation plan includes goals and exercises. There are several phases of the plan. All of these rehabilitation plans are my own plan that I make for my client before. Any questions you may ask below. Phase 1 Goals: 1. Reduce pain 2. Full pain free range of movement 3. Resume normal walking Exercises Range of movement and stretching program 1. Calf stretch 2. Active ankle range of movement 3. Ankle ABC 4. Knee straightening in lying Strengthening 1. Knee straightening in sitting 2. Towel toe curls 3. Paper pick ups 4. Toe Raises Proprioception, balance and co-ordination 1. Gym ball sitting balance...
Based on my experience as a trainer, I always remind and teach my client that anatomical adaptation is very important for them if they want to start the workout. This is because it is the main step of strength training. Its aim is to brace muscles and tendons for higher loads of the heavier Maximum Strength period. More workouts are performed at this time of year than at any other time when increased total body strength is a target, and other types of preparation are limited. If required, circuit training will attach an aerobic aspect to this phase — providing a double gain at a period when days are always small and outside activities are restricted. This is the guide of anatomical adaptation for you guys. Make sure to follow it correctly. If possible, get advice from a certified trainer. Anatomical Adaptation (AA) phase Total sessions/Phase 8-12 Sessions/Week 2-3 Load Select loads that allow only 20-30 reps Reps/Set 20-30 Speed of Lift Slow to moderate, emphasizing form Recovery (...
Good video admin !
ReplyDelete