So you’ve done your prescribed physiotherapy and you feel ready to get back on the slopes – but how confident are you? Have you done enough to prevent the same injury again? We’ve seen it numerous times - people reinjure themselves after supposedly doing “everything right” with their physiotherapy program but what they are often missing is bringing those exercises into the bigger picture. They often fail to implement training the larger movements that will be used and challenged during sport.
There is a systematic way to create a concrete plan to rehab your current injury and prevent another one:
1. Establish joint-specific functional mobility (flexibility + stability) with appropriate ROM (range of motion) with adequate motor control
2. Address the joints above and below the site of injury – do those joints have adequate strength, stability and motor control? If not, were they implicit in developing the injury in the first place?
3. Once the smaller, more localized joint movements are controlled, you need to bring them into larger movement patterns with proper strength & conditioning exercises
4. Start with lower-challenge exercises, such as banded rotator cuff strengthening, then progress to more complex movements, like landmine presses and eventually, explosive movements like a push press.
Start small. Master the basics. Strengthen. Challenge different systems. Build tolerance.
Athletes and weekend warriors alike often crush the first part of rehab but then forget about the rest. That’s where ACTIVE REHABILITATION comes into play. So what exactly is it?
Active rehabilitation is an evidence-based treatment model that uses progressive exercise and range of motion techniques to help you overcome both acute and chronic injuries. Administered by a Kinesiologist or an accredited coach, an active rehabilitation program can correct faulty body mechanics and restore mobility and strength to painful joints and movement patterns. A progressive rehabilitation program, in conjunction with passive treatments such as those administered by physiotherapy or massage therapy, is the quickest and most efficient method to hasten your return to work, play or general activities of daily living.
Who is it for?
Athletes returning to sport after an acute injury such as dislocated shoulder, fractured tibia, etc
Active people who find they have “nagging” pains, such as ongoing knee and shoulder problems
Individuals with chronic illness and ongoing pain from their conditions, such as those with Ehlers-Danlos, autoimmune diseases and arthritis
What will the program entail?
A complimentary intake consultation to discuss in depth your medical and injury history along with current lifestyle factors
A comprehensive, progressive program that will increase in challenge each week as you continually improve
Prescribed home and/or gym exercises to ensure that you’re progressing each week
An educational experience to better understand your personal experience of pain and how you can manage it successfully on your own
How will the program be executed?
You will meet with your coach between 1-3 times per week depending on goals and schedules
You will be asked to complete 3-5 days of your own home and/or gym exercises
We recommend a minimum 3 month program (12 sessions) to obtain full benefit
Whether your injury was a few short weeks ago or a decade ago, a properly applied Active Rehabilitation program will set you up for a successful season on the slopes. It’s never too late to improve flexibilty, increase strength and capacity, and to bulletproof your body for a great winter.
Ready to get start or just have a question about how our team can help you? Reach out to team@peaktrainingwhistler.com or fill out the form below.
Happy National Kinesiology Week!
Brought to you by the Canadian Kinesiology Association.
