Throughout your Recovery Journey you may be required to use certain equipment suggested by your physiotherapist or surgeon that will aids you in your rehab after undergoing ACL Reconstruction Surgery. In this post you will read about:
- The purpose of the equipment
- How they are used
So, let's begin.....
Resistance Bands
The purpose of Resistance Bands
- Used by people to help create resistance while performing exercises.
- Used as a substitute or replacement for traditional weighted resistance like barbells or dumbbells.
- Has the ability to apply force to a series of angled and/or multi-directional exercises.
- Can be used in warm ups to help activate muscle groups.
- Helps create muscular strength, endurance and stability.
- Allows people to perform exercises anywhere outside of a gym, for example at home or while traveling.
How to use Resistance Bands
- A resistance band can target many of the major & minor muscles in the upper & lower body like Rhomboids, Biceps, Quadriceps and Groin.
- Decide on which muscle group you are going to work and then decide on which resistance band you will be using. Resistance bands vary in levels of strength (light ➡️ heavy resistance) and each level of resistance comes in different colours e.g. Blue, Red, Green, etc...
- Next anchor one end of the resistance band to a steady and non-moving object, then grab the opposite end of the band and hold it and/or attach it to the specific area in which you will work.
- Work the muscle and/or body part by Pulling, Pushing, Extending, Curling, etc...
- The resistance band may also be attached to two body parts/limbs at the same time and not anchored down to an object, depending on the type of exercise.
Aqua Belt
The purpose of an Aqua Belt
- To Aid and/or Assist a person while running in a swimming pool, creating a separation between their feet and the pools floor.
- Used by patients who can not bear their full body weight while performing rehabilitation exercises.
- Usually used by patients who have suffered a serious lower body injury, such as a bone fracture or ligament damage.
- Helps reduce the stress or impact through the lower body caused by exercises like running.
How to use an Aqua Belt
- Before stepping into the swimming pool, you must first secure the aqua belt around your waist or hips and fasten the straps with the clips at the front.
- Slowly step into the shallow end of the swimming pool and slowly begin to walk into the deep end.
- As you continue to walk further and further into the deep end, you will notice that the aqua belt will begin to support a portion of your bodyweight. Before you know it the aqua belt will support your entire bodyweight, creating complete separation between your feet and the floor, causing a flotation effect for your entire body.
- Now that your feet are off the swimming pool floor, you will safely be able to perform all the rehabilitation exercises like running, that are needed to aid you in your recovery.
Foam Roller
The purpose of a Foam Roller
- Used by people as a self massage mechanism to release tension, soreness and trigger points in the muscles anywhere in the body.
- To help break up the fascia tissue that lays underneath the skin.
- To aid in the recovery of someone who has undergone a intense, physically demanding series of exercises.
- Helps to increase flexibility and improve range of motion.
How to use a Foam Roller
- Depending on the size of your foam roller, place the roller on a flat surface with plenty of space for you to perform the exercises.
- The foam roller can target many of the major muscles in the upper & lower body like Rhomboids, Quadriceps and Hamstrings.
- Decide on which muscle group you are going to work. To start lay the chosen muscle on top of the foam roller and begin to roll back and forth at a slow pace, hitting all the trigger point in the muscle. Allow your bodyweight to create a downward force, increasing the tension of work applied to each trigger point.
- Work the muscle for about 2/3 minutes or until you feel some release.
- You may have to position your body in multiple ways and angles to allow the foam roller to work your chosen muscle.
Balance Board
The purpose of a Balance Board
- Used by people of all types to help improve there balance and coordination, which also may help reduce the risk of Injuries.
- Develops the awareness of your bodies positioning and movements, also known as proprioception
- To help improve your stability by strengthening the core muscles.
- Also helps to improve poor posture, reactions and motor skills.
How to use a Balance Board
- The purpose of a balance board is to create an unsteady environment causing your muscles to activate helping you balance and control your body. For this to happen the board needs to act as a divider between you and the ground, thus forming an uneven and/or unstable surface for you to perform exercises on.
- The balance board can be used to target many of the major muscles in the upper & lower body like quadriceps, abdominals and pectorals.
- Once you have chosen the muscle group or groups you would like to work, it's now time to choose an appropriate exercise that suits your needs.
- Before you begin, placing the balance board on a flat and dry surface with plenty of space will allow you to perform each and every exercise you decide to do.
- Depending on whichever muscle group you decide to work, the balance board can be used for a number of exercises for both upper and lower body however, the board can be limited and may not be able to perform certain exercises for example, if you are looking to improve your balance, stability or coordination then exercises like double/single leg balance and balance board planks would be ideal exercises to perform on the board.
- Each exercise should be performed with the correct and proper technique to reduce the risk of injury and to help gain the full benefits from each and every rep and set.
- Whatever exercise you end up performing the goal for each rep and set is to not only create a resistance from each exercise but to also create an additional resistance from the balance board, that helps activate tiny muscle fibres used by the body for stability and balance.
Disc Sliders
The purpose of Disc Sliders
- Used by people as a form of cardiovascular training, while also building the muscular endurance in the major muscles in the lower and upper body.
- To help improve your joints (Knees + Shoulders) range of motion.
- Improves your stability by strengthening the core.
- Helps to reduce the risk of injury with low impact physical activities.
How to use Disc Sliders
- Place both sliders on a flat surface with plenty of space for you to perform the exercises.
- The disc sliders can target many of the major muscles in the upper & lower body like Pectorals Quadriceps and Glutes.
- Depending on the components of fitness you decide to choose, the disc sliders can be used in a variety of exercises for example, if you are looking to improve your muscular strength and endurance in your lower body then exercises like lunges or heel raisers could easily be performed with the disc sliders. Or if you're looking to better your stability and cardio then performing core exercises like knee tucks and mountain climbers will help you achieve these goals.
- Whichever exercises you choose to perform you may find yourself in a variety of positions before you start, you could be standing on both feet, laying flat on your back or you might be in a plank position.
- To begin any exercise adjust your body position and place your limbs (either hands or feet) onto both sliders that appropriately match the type of exercise you will be performing for example, both feet will be on the sliders to help work your lower body or both hands will be on the sliders to help work your upper body.
- Then you will push, pull, slide or drag each disc through different plains of motion to help activate the fibres in the selected muscle groups, for every rep, set and exercise.
Now that you've finished reading what are your thoughts about the information,
- Did you find it helpful?
- Have you ever used these equipment before?
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