Rehab Basics
What is rehab in sports medicine?
The process of restoring optimal function and performance after an injury by using a combination of physical therapy, exercise, and other therapeutic interventions to help an athlete safely return to their sport (no- you do not need to have this memorized, but get the general concept down and define it in your own words)
What are two key ways to minimize pain and control inflammation?
Rest, ice, compression, elevation, light pain free movement
What causes loss of range of motion after an injury?
Pain, swelling, muscle guarding, or inactivity
What is muscular strength?
The ability of a muscle to generate force
What is neuromuscular control?
The system that allows the brain to tell muscles how to move or respond
What does the rehab process depend on before starting?
healing process knowledge
Why should an injured body part not be immobilized for too long?
It can cause stiffness and decreased range of motion
Define AROM
Active Range of Motion – the patient moves the body part using their own muscles
What is muscular endurance?
The ability of a muscle to perform over an extended period
What is proprioception?
Awareness of body in space and time
Name 2 primary goals of rehab
Minimize pain and control inflammation
Increase neuromuscular control
Increase range of motion
Increase muscular strength and endurance
Regain postural stability and balance
Increase cardiorespiratory endurance
Maintain fitness throughout rehab
Return to play
Prevent future injury
What does “protection” mean in early rehab?
Using bracing, taping, or limiting movement to prevent further injury
What is a goniometer used for?
Measuring degrees of joint motion
Name the three types of muscle contractions.
Isometric, concentric, and eccentric
Name one way to progress balance training.
Move from firm to unstable surface, add movement, add tasks/distractions
What is “maintenance rehab”?
Preventative work or a healthy lifestyle approach to prevent future injuries
What should you observe to determine if protection is needed in a lower extremity injury?
Whether the athlete can walk or weight bear normally without pain
What are three methods to improve ROM?
Stretching, rolling, joint mobilizations, strengthening the opposite side
What percentage of strength compared to the uninjured side should an athlete reach before returning to play?
About 90%
True or False: All rehab goals can only be addressed during one healing phase.
False — all goals can be addressed in every phase, but they look different in each
Give an example of combining elevation and light movement for inflammation control.
Elevating the ankle while doing gentle toe scrunches (other answers can work too)
What must an athlete have before returning to play?
Full, pain-free ROM
What are plyometrics designed to improve, and how often should they be done?
Power and explosiveness; allow 48+ hours between sessions