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Early Days of Injury

9th March, 2012

We have discussed the RICE principles in the previous Guildford blog, but I have further advice for your early management of injury.

In the first few days of injury, a question that Physiotherapists are frequently asked is how much should I be doing and how much should I rest? I will attempt to guide you here with some general rules to help you speed up your recovery...

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Strength training – Early phase

12th March, 2012

Pain and swelling that occur as a result of an injury affect the normal function of our muscles. The muscle fibres become inhibited (slowed rate of working), leading to deconditioning and muscle wasting (loss of bulk). This can occur as quickly as one week following injury or surgery.

What strength training is therefore appropriate and at what stage following injury?

Check out the next few days of the Guildford Blog to help you understand how best to regain strength following an injury. We start with information on the early phase of training.

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Strength training – Mid phase, Strength

14th March, 2012

Strength training after injury or surgery is essential. It will help you recover to a better level of activity, often with less pain and with a reduced risk of re-injury.

6-8 weeks after starting your strength work (see previous blog on early phase training), your muscles will start to change in size and fibre type depending on how you carry out your training. Endurance training was described in yesterdays Guildford blog.  Read more today for greater knowledge on strength training and hypertrophy (muscle bulk) training.

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Strength training – Mid phase, Endurance

13th March, 2012

Strength training after injury or surgery is essential. It will help you recover to a better level of activity, often with less pain and with a reduced risk of re-injury.

6-8 weeks after starting your strength work (see previous blog on early phase training), your muscles will start to change in size and fibre type depending on how you carry out your training. Endurance training, strength training and hypertrophy (muscle bulk) training will be described over the next two days. For greater knowledge on endurance training

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Strength training – Late phase

15th March, 2012

Are you ready to start playing an activity at a higher level – faster, for longer, or more frequently? Your strength training should reflect the needs of your sport. For example a netball or basketball player needs explosive strength for jumping to catch the ball many times throughout a game. Are you putting yourself at greater risk by returning to a sport without having completed the final phase strength training?

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