If you have sustained an injury to your muscle or tendons and are undergoing rehabilitation, there are several exercises you can try. These exercises include Strength training and Active Tissue Release (ATR). This article will explore some of these methods. You can choose any of these that best suits your needs. Here are some helpful tips for muscle rehabilitaiton:
Strength training
A good way to get the benefits of strength training is by rehabilitating injured muscles. Strength training should be done to the point where the next repetition is difficult. The correct weight should challenge the person while maintaining good technique. A good strength training routine should be adapted to the individual, and there are a variety of protocols to choose from. A good rule of thumb is two to three minutes of rest between exercise sets. This gives the muscle a chance to recover and improve after each workout.
Strength training protocols vary widely but are usually based on one or ten repetition maximums (1RM) or ten repetition maximums (10RM). One rep max is the weight that an individual can lift without fatigue and can complete for one repetition. The ten repetition maximum is the weight that can be lifted for ten repetitions before reaching fatigue. The percentages of the two numbers help determine appropriate weight training protocols. In some cases, a patient can do exercises without any equipment, but it is important to make sure that the weight is appropriate for the individual.
Active Tissue Release
A high-quality soft tissue therapy, Active Tissue Release (ART), can improve patient outcomes during muscle rehabilitation. It is a hands-on treatment based on movement to break down and line up adhesions. Practitioners use palpation to find these adhesions and assess movement and flexibility. Active Release practitioners recognize that soft tissues can change over time. This is why chronic injuries can feel different than those that have occurred recently.
This movement-based technique is used by a variety of manual therapists to reduce tension and break up scars and adhesions. ART is remarkably effective for a variety of soft tissue issues, including chronic and acute muscle rehabilitation. In addition, it is used for pain caused by the overuse of muscles, tendons, ligaments, and nerves. Certified ART practitioners treat a variety of muscle disorders. Patients often experience pain in different places in the body, including the lower back.
Graston technique
The Graston technique is a type of massage therapy used to treat muscle pain, mainly acute and chronic. This massage therapy is especially effective in treating chronic pain, such as carpal tunnel syndrome and neck pain. The technique is also helpful for reducing muscle tension and pain, which can hinder a person’s ability to perform daily tasks. Many athletes and ballet dancers are prone to foot pain, so the Graston technique can help them return to daily activities.
During the Graston technique, therapists can help patients identify the problem area and work toward releasing muscle tension. The therapist uses a smaller stainless steel tool to focus on specific areas. Initially, the therapist will use less pressure, increasing the intensity as the session progresses. Continuing the session will be the most effective way to achieve maximum results. The treatment is effective for recovering from muscle injuries and increasing range of motion.
