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What is Exercise Rehab?

exercise rehab

Exercise rehab is an individually tailored set of exercises to help patients recover from injury without limitations on what they are able to do.

When working with athletes, exercise rehabilitation plays a key role in maintaining fitness. This helps avoid global deconditioning, thus not reducing the ability to return to sport.  While many patients may not view themselves as athletes, our aim is to help you recover in the shortest time possible with minimal risk of re-injury. 

The 5 main stages of exercise rehab

  1. Resting the injury. This reduces pain and allows the body to heal. Physio and manual treatments may help in reducing swelling and maintaining mobility.
  2. Restoring the range of motion. It’s important to start moving as soon as possible with low impact work and stretching, this will also help avoid inflammation which can slow rehabilitation.
  3. Rebuilding strength. This is a gradual process. Start with bodyweight exercises and progress to using light weights, being careful not to overload and cause re-injury. 
  4. Recover function. Injuries reduce our ability to move as we normally would. Exercise at this stage focuses on improving mobility, flexibility, stability and coordination.
  5. Return to “normal”. Having followed steps 1-4, day to day tasks should be achievable and pain free. Continued exercise will help to prevent future injury. 

Exercise rehab can include a wide range training methods. Here at Zest Podiatry & Physio we use active movement, dynamic stretching, and strengthening exercises using therabands and body weight.  Each exercise plan is unique and dependent on the needs of the client’s condition and findings during their initial MSK assessment. We work closely with the team at Run3D to deliver fantastic rehab programs to all our clients that have the Run3D assessment.

We are here to support you through your recovery, and our Rehab Specialist Liv, will work with you to keep you motivated and ensure you get the best results.

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Start Exercising Today

walking

The festive period has long finished, the chocolates and shortbread biscuits are all eaten (well done!) and the plan of New Year resolutions is a distance past, fear not. Start exercising today, but not too much or too quickly as injuries can occur.

Start exercising slowly

When you are not used to exercising the challenges of a sudden increase in the level of activity can lead to injury which ultimately can dampen our aspirations, put them on hold but often knocks them dead in their tracks.

Tips to help you exercise

Activity

  • Should you start exercising and get a niggle or an injury as you increase your distance then it would be a good idea to get this checked out. We suggest that you speak to the professionals relating to the area of the body where you are having a problem. It is in your lower limb particularly your foot ankle or shin that it would be advantageous to come and see the team at Zest Podiatry for an MSK assessment. A quick check over can put your mind at ease or give you the information you need to manage or cure your discomfort. 
  • Start out slow. If you’re looking to start running easiest thing to do is to try a few brisk walks for 30 minutes or so each day for gradually increasing into a jog. Ramblers have a great website if you want to walk with others. If this is the first time you have taken up running would certainly advise you to do a little work on your core strength and stability which is very important when you are starting activity. Something like yoga, Pilates, or tai chi, can be a good start.

Footwear & hosiery

  • Pick the right shoes for the right job. You are looking to start running decide which surfaces you’re going to run on. The majority of training shoes are designed for road running however should you live in the countryside be wanting to go across uneven surfaces something like a trail shoe may be more advantageous in giving you more grip and support. You can also use trail shoes on the road so there is any doubt and always choose for the most rugged surface you plan to run on.
  • Ignore all the hype surrounding footwear. Shoes are important, don’t get me wrong, but sometimes we can get over focused upon brands, styles, and how much support the foot is likely to need. Don’t be taken into all of the gimmicks that are surrounding structures, motion control, anti-pronation, barefoot running style shoes. The bottom line is go to someone who knows what they’re doing and can give you impartial advice based on evidence. A good quality running shoe does not have to cost the earth and if you’re going to pick on one thing make it comfort, pick the shoe that feels the best.
  • Never underestimate the power of a good pair of socks. Socks that we choose to run in are almost as important as the shoes. Poor quality socks can cause rubs and blisters and prevent you getting out and about. Would certainly recommend that you buy 3 to 4 pairs of decent running socks although this will be potentially quite expensive as they can been nearly £10 a pair they will be the best £10 you’ve ever spent if you progress further in your running.

If you find that you are just not progressing as you would like to perhaps it would be a good idea to get some professional advice and some high quality gait analysis (run3D) and see how you can improve.. It is our job to keep you on your feet. So why wait till it hurts.

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