The fibroblastic phase generates activity leading to scar formation and repair of the injured tissue. Fibroplasia (scar formation) begins within the first few hours after injury and may last for as long as 4-6 weeks. With the onset of the new phase, signs and symptoms of the inflammatory response phase start to subside. During the fibroblastic repair phase, the athlete should begin to gain, muscle strength, muscle speed, muscle power, and muscle endurance. These are essential to gain before progressing on to more difficult exercises.
Aquatic Lateral Jumps
Athlete will be placed in hip to nipple deep water and will pick a line in the water. The athlete will jump lateral over the line for 30 seconds, this can be performed 3-4 times with a little rest in between.
Have the athlete submerged in hip deep water. They will then preform a squat with the assistance of the pool wall. The athlete will squat until they are neck deep in the water and then go back to standing. The athlete will perform this exercise 3-4 sets with 10-15 repetitions.
Swiss Ball lateral flexion
The athlete in this exercise will be using a swiss ball to help support their trunk. While laying on their side, on the ball they will laterally flex their trunk. To start off, the athlete should have the ball closer to there axillary region. This will shorten the lever arm an decrease the intensity. As the rehabilitation weeks progress the athlete will be able to move the ball distally.
Swiss Ball Bridges
This exercise will test the core stability of the athlete. The athlete will start by placing their lumbar region on the swiss ball. The athlete will then contract their abs and hold this position for 30-60 seconds. The athlete can progress this exercise by moving the ball more proximally to their head.
Have the athlete place a appropriately colored thera-band around their ankles or knees. They will then begin by flexing and abduction their leg as they walk. This should be preformed 3-4 times walking about 20-25 feet. The athlete should be able to progress the color of the band, which would increase the resistance of the exercise. The athlete could also walk longer distances. A variation of the this exercise would be to preform the exercise backward, and have the athlete walk backwards.
4-Way Standing Hip Exercises
The athlete should use an appropriately colored band that will be placed around their ankle. The athlete will start by place the band around their ankle and attaching it to a stable surface. The athlete will then preform hip flexion, abduction, adduction, extension exercises using the band as the resistance. The athlete should be warned that when preforming the extension portion of this exercise to use cation, as to not cause pain, or further damage to their back. Changing the band color will increase the resistance. Another option would be to move from a stable surface to an unstable surface like an airex pad, dyna-disc, or Bosu ball.
Single Leg Raise
This work out should first be performed with out the use of a theraband as resistance.The athlete should lay in the supine position and begin by raising one leg followed by the other leg. Once the athlete has enough strength in their hip flexors they can progress by using a theraband and increasing the resistance placed onto the hip flexors. The exercises should be preformed 10-15 repetitions each leg, preforming 3-4 sets.
The athlete should be careful when performing this exercises. This exercise can be performed in multiple directions. For this rehabilitation program the exercises will be performed in the flexion, abduction, and adduction positions. This exercises can be performed in the extension position, but should be avoided since it could cause further injury. When targeting the hip flexors the athlete should stand behind the pad with the arm being placed around mid-quadriceps region. An appropriate weight should be used. Starting out light with high repetitions should be used first. Progressing the weight as the rehabilitation process continues, should be coupled with reduction of the number of repetitions. The athlete should then forcefully flex their hip (as seen in the picture above). The number of repetitions and sets should be determined by the amount of weight that is being used, as well as the overall strength of the athlete at the time of the work out.
References on Page (In Order)
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