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oziem
04-06-2007, 11:45 AM
There is much unsaid about injury prevention and rehab that ought to be made available to athletes.

My mentor Dr. Cox of WI was the Green Bay Packers chiro for ten years. Bart Starr and the rest saw him on a regular basis and won many games. The amazing stat for the team no one speaks of is that Lombardi had none of these guys sent for knee surgery during those ten years of Dr. Cox caring for the team.

Chiropractic for sure was the top preventative. To learn more you can search GONSTEAD CHIROPRACTIC.

Also Dr. Cox was big on prevention and rehab of injury through PASSIVE RANGE OF MOTION (ROM) exercise.

For instance a well-kept secret exercise for alleviating and rehab of bursitis and rotator cuff damage is the passive ROM rope pull exercise.

FIRST: REHAB OF AN INJURY

Here it is. Some chiros PT's etc may get mad about letting it out but I hope it helps someone out there.

SHOULDER CARE- In addition to chiro adjustments the shoulder should receive passive workout for weeks before returning to active ROM resistance (weights). Suspend a rope overhead (on a hook, pulley, rod or whatever). The rope should be long enough for you to hold both ends while standing. One end has a loop you put your wrist through. With your good arm you pull the rope down your side which will cause your bad arm to be pulled upward and outward. You only pull with the good arm letting the bad arm hang limp, passively (not actively) being raised out to the side.
You pull the arm just enough so the bad shoulder's arm is parallel to the floor (90 degrees to your body). Do this working up to fifteen minutes 1-3 times a day. If your shoulder is a wreck it will take time to get those sets in but once you are at that level the shoulder should improve dramatically. (This is common for results but no guarantee is made by this statement).
This movement exerts the soft tissue of the joint (especially the bursa) without employing the musculature (delts and the SITS rotator cuff series). This gets the ligaments and cartilage to heal faster when worked alone, rather than by merely working the muscle.

KNEE CARE- For miniscus rehab again passive ROM exercise in conjunction with chiro should be employed before returning to weights. The passive ROM is in phases:

1 Get on an exercise bike at the gym or a fixed/immovable one in your home. No resistance or tension. Pedal slow using mostly your good knee allowing the bad to follow. PEDAL BACKWARD. This will use the knee tissue but eliminate quadricep effort. Again the miniscus will strengthen faster when you don't work the muscle.

2 When the bike exercise takes effect (2 weeks you may notice significant improvement) then add leg extensions without weight. Both legs under the roller, extend slowly the good knee and let the bad follow.

3 Once improving with both above, (now all theses exercises may be used the same day once you improve greatly) you may sit/stand and extend the bad knee with a light ankle wraparound weight or wraparound cable weight. Try to turn the toe outward when raising the foot from the flor as if kicking a soccer ball. Real slow and easy.

I hope this advice helps. No guarantees. This is not a prescription. You should work with a chiro and if need be an MD/PT team. Thankfully many PT's are employing these strategies in their rehab. A wise trainer or trainee should consider using the preventative techniques.

NOW FOR PREVENTION

Many bench pressers are avoiding rotator cuff tears through scapular work (face pulls, serratus pushups). There is a great article on these exercises on another website (starts with the letter "T"). That's smart active ROM resistance assistance training.

You can also use the concept of passsive ROM to help prevent injury.

SHOULDER WORK
Use a stick or bar in the crucifixion position. Raise one shoulder by pulling the opposite arm down. (Looks like the rope pull exerrcise). This will strengthen and stretch your bursa and help protect the cuff as well. A minute should be good before chest or shoulder workouts.

KNEE WORK
Do the reverse bike exercise to make the knees stronger and more flexible before working squats.
A minute to five minutes is plenty.

Passive ROM in conjunction with light assistance work and warm up strectches and warmup weight sets ought to help prevent many needless injuries.

Hope this helps. Feel free to contact me if I may be of assistance.

Dr. Oziem