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Passive stretching is a type of stretching where an external force is used to help stretch a muscle, rather than using your own muscular effort

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PNF is a stretching technique that’s often used in physical therapy to improve flexibility and increase a range of motion

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Active exercises play a crucial role in rehabilitation by promoting recovery, restoring function, and improving strength and flexibility. Here’s how you can effectively incorporate them into a rehabilitation program:

1. Consult a Healthcare Professional: Before starting any exercise program, it's important to consult a physical therapist or healthcare provider who can tailor exercises to your specific needs and condition.

2. Set Realistic Goals: Define clear, achievable goals for your rehabilitation, such as improving range of motion, strength, or endurance. This will help you stay motivated.

3. Start Slow: Begin with low-intensity exercises and gradually increase the intensity as your strength and endurance improve. Pay attention to your body and avoid pushing through pain.

4. Focus on Range of Motion:

- Flexibility Exercises: Incorporate stretching exercises to improve flexibility and reduce stiffness. Focus on the affected area and surrounding muscles.

- Joint Mobilizations: Perform gentle movements that enhance joint range of motion.

5. Strengthening Exercises: As your condition improves, include exercises that target specific muscle groups. Use resistance bands, weights, or bodyweight exercises depending on your level:

- Isometric Exercises: Engage muscles without joint movement to build strength progressively.

- Dynamic Exercises: Incorporate movements that mimic daily activities to improve functional strength.

6. Balance and Coordination: Include exercises that enhance balance and coordination, which are essential for preventing further injuries. This can involve activities like standing on one foot or using balance boards.

7. Endurance Training: Gradually introduce cardiovascular exercises, such as walking, cycling, or swimming, to improve your overall fitness level.

8. Monitor Progress: Keep track of your progress and modify your exercises accordingly. Regular assessments by your therapist can help you adjust your program as needed.

9. Stay Consistent: Adherence to your exercise routine is key to rehabilitation success. Aim for regular practice, even if it's short sessions multiple times a week.

10. Listen to Your Body: Pay attention to any pain or discomfort during exercises. If something doesn’t feel right, stop and consult your healthcare

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you should use passive stretching after exercise, before sleep and to improve overall flexibility

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Active stretching focusses on contracting the opposing muscles in order to achieve a stretch, improving flexibility and range of movement post injury. It is useful during warm ups and is similar to the movements during yoga, such as leg extensions.

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Passive exercises are a key part of rehabilitation in sport, especially in the early stages of recovery. They involve movement of a joint or muscle group without the athlete actively engaging their muscles—usually done by a therapist or a machine. Here’s how they can be used effectively:

1.

Prevent Muscle Atrophy

Passive exercises help maintain muscle tone and joint integrity when an athlete is immobilized or unable to bear weight. This prevents disuse atrophy during the healing process.

2.

Improve or Maintain Range of Motion (ROM)

They keep joints flexible and help maintain or gently improve the range of motion, which can become restricted due to injury, swelling, or prolonged immobility.

3.

Reduce Stiffness and Pain

Gentle, controlled passive movement can promote circulation and reduce joint stiffness, which in turn helps reduce pain—especially useful in the early inflammatory stage of healing.

4.

Promote Circulation and Healing

By encouraging blood flow to the injured area, passive exercises support the delivery of oxygen and nutrients essential for tissue repair.

5.

Neuromuscular Re-education

Passive exercises can stimulate the nervous system and help retrain the body to recognize movement patterns, which is particularly important after nerve damage or surgery.

6.

Safe Progression to Active Movement

They serve as a foundation for moving into active-assisted and eventually active exercises, providing a safe starting point post-injury or surgery.

Example in Sport Rehab:

After an ACL surgery, a physiotherapist might move the athlete’s knee joint passively to restore mobility without stressing the healing ligament.

In shoulder rehab (e.g. rotator cuff injury), passive pendulum exercises can keep the joint moving safely while tissues heal.

Want suggestions for specific passive exercises for a type of injury or sport?

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Proprioceptive exercises help improve your bodies awareness of its position and movement in space enhancing its balance and co-ordination.

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It’s a therapy that moves a joint without you needing to use your muscles. It can be used after a knee surgery as it reduces stiffness and improves range of motion.

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manual therapy method to restore the motion, reduce pain and improve function.

it involves a therapist moving a joint through its range of motion without any effort from the patient

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Muscular strength refers to the maximum amount of force that a muscle or group of muscles can exert against resistance in a single effort.

Muscular strength plays a vital role in sports rehabilitation by helping athletes recover from injuries and regain their performance levels.

1. Rebuilding Muscle Mass: After an injury, athletes often experience muscle atrophy (loss of muscle mass). Strength training helps rebuild the affected muscles, restoring their size and function.

2. Improving Joint Stability: Strengthening the muscles around a joint can enhance stability and support, reducing the risk of re-injury. For example, strengthening the quadriceps and hamstrings can help stabilize the knee.

3. Enhancing Functional Movement: Rehabilitation programs often focus on restoring the ability to perform specific movements required in the sport. Building muscular strength helps athletes regain the functional capacity needed for their activities.

4. Pain Reduction: Strength training can help alleviate pain by improving muscle balance and reducing stress on injured areas. Stronger muscles can also absorb shock and reduce the impact on joints.

5. Progressive Loading: Rehabilitation often involves gradually increasing the load on the muscles to promote recovery. This progressive overload approach helps ensure that the muscles adapt and strengthen appropriately without overwhelming them.

6. Psychological Benefits: Regaining strength can boost an athlete's confidence and motivation during the recovery process, making them more likely to adhere to their rehabilitation program.

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PNF is widely used in sports rehabilitation because it helps to restore flexibility, strength and neuromuscular control.

1. Helps restore range of motion

2. Regain strength

3. Improving coordination and balance

4. Functional movement training

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It is physical activities that an individual can receive help from another person/equipment to complete the movement.

Exercises are to improve

strength

Flexibility

Range of motion

You can perform the exercise by using resistance bands, weights, and using the support of a physical therapist.

Benefits =

pain management

Increased confidence

Enhanced coordination

Social interaction

Increased ROM

Strength building

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Muscular power is super important in sports rehab because it helps athletes recover and get back to their sport.

Power training helps athletes do exercises that are similar to their sport, making it easier for them to get back to how they played before.

Strengthening: It helps build strength in the muscles around an injury, which keeps that area stable and less likely to get hurt again.

Better Control: Power training improves how well the brain and muscles work together, which is important for executing complex moves in sports.

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Improving skill acquisition and functionality can significantly enhance rehabilitation outcomes by promoting greater independence, confidence, and long-term recovery. Here’s how:

1. Skill Acquisition:

Relearning lost abilities: After injury, illness, or surgery, patients often need to relearn motor, cognitive, or daily living skills. Structured skill acquisition helps re-establish these.

Neuroplasticity activation: Engaging in repetitive, goal-directed skill learning can stimulate the brain's ability to reorganize and form new neural pathways.

Building confidence: Gaining new or regained skills increases self-efficacy and motivation to continue rehab

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Muscular endurance can help strengthen muscles, support joints, and improve overall fitness