Strengthening exercises are best known for bulking up your muscles and lift heavyweights. However, strengthening exercises have different requirements depending upon your treatment goals, sport or function.
Basic muscle strength is required for joint control during your simple everyday tasks. These tasks can include static activities (such as sitting or standing posture) or dynamic activities (such as walking, running, reaching, lifting or throwing). The tasks you require strengthening for pre-determines the specific strengthening exercises that will help you achieve your goals. Your physiotherapist is an expert who can guide you.
In addition to muscle strength, which can involve power, endurance, and contraction speed, the timing and balance of muscle contractions are very important.
Specific Muscle Strengthening
Your muscles have different roles to play. Muscles are predominately fast twitch, slow twitch or endurance-based stabilisation muscles. Their roles all differ, so they should be exercised depending upon their specific characteristics. For example,
Stability muscle exercises generally are low intensity – long-duration type exercises.
Dynamic strengthening exercises are more likely to be higher intensity (weight, speed, power) and shorter duration, but this can vary.
Eccentric strengthening exercises are important for both speed and weight-bearing control.
Each strengthening exercise and the speed that it is performed will strengthen your muscles in different ways. The best way to prioritise the exact strength exercises that are most appropriate to your needs is to discuss your case with your physiotherapist or sports coach.
What are Core Strength Exercises?
Core stability retraining is a vital component of optimising your core strength program while reducing your chance of injury and improved performance. In basic terms, your core muscle provides a solid platform that your dynamic muscles enact upon. In most cases, your abdomen or back core muscles are the best-known core muscles, but they also exist in other regions.
The important thing to remember is that if you are not performing core stability exercises, you should be! It’s one reason why elite athletes are elite performers.
More information about Core Exercises.
More Strengthening Exercise Advice
Your physiotherapist is an expert in assessing and correcting muscle strength deficits, timing, and individually prescribed strengthening exercises appropriate for your injury, sport, or lifestyle. It is important to remember that individual injuries, stage of rehabilitation, age, gender, sport, or activity level will dictate the best exercises suitable for you.
Seek the professional advice of your physiotherapist if you require more specific strengthening advice.
What is Physiotherapy Treatment?
Physiotherapists help people affected by illness, injury or disability through exercise, manual joint therapy, soft tissue techniques, education and advice. Physiotherapists maintain physical health, allow patients to manage pain and prevent disease for people of all ages. Physiotherapists help encourage pain relief, injury recovery, enabling people to stay playing a sport, working or performing daily living activities while assisting them to remain functionally independent.
There is a multitude of different physiotherapy treatment approaches.
Acute & Sub-Acute Injury Management
Hands-On Physiotherapy Techniques
Your physiotherapist's training includes hands-on physiotherapy techniques such as:
- Joint Mobilisation (gentle joint gliding techniques)
- Joint Manipulation
- Physiotherapy Instrument Mobilisation (PIM)
- Minimal Energy Techniques (METs)
- Soft Tissue Techniques
Your physiotherapist has skilled training. Physiotherapy techniques have expanded over the past few decades. They have researched, upskilled and educated themselves in a spectrum of allied health skills. These skills include techniques shared with other healthcare practitioners. Professions include exercise physiologists, remedial massage therapists, osteopaths, acupuncturists, kinesiologists, chiropractors and occupational therapists, to name a few.
Your physiotherapist is a highly skilled professional who utilises strapping and taping techniques to prevent and assist injuries or pain relief and function.
Alternatively, your physiotherapist may recommend a supportive brace.
Acupuncture and Dry Needling
Many physiotherapists have acquired additional training in acupuncture and dry needling to assist pain relief and muscle function.
Physiotherapists have been trained in the use of exercise therapy to strengthen your muscles and improve your function. Physiotherapy exercises use evidence-based protocols where possible as an effective way that you can solve or prevent pain and injury. Your physiotherapist is highly skilled in prescribing the "best exercises" for you and the most appropriate "exercise dose" for you, depending on your rehabilitation status. Your physiotherapist will incorporate essential pilates, yoga and exercise physiology components to provide you with the best result. They may even use Real-Time Ultrasound Physiotherapy so that you can watch your muscles contract on a screen as you correctly retrain them.
- Muscle Stretching
- Core Exercises
- Strengthening Exercises
- Balance Exercises
- Proprioception Exercises
- Real-Time Ultrasound Physiotherapy
- Swiss Ball Exercises
Biomechanical assessment, observation and diagnostic skills are paramount to the best treatment. Your physiotherapist is a highly skilled health professional. They possess superb diagnostic skills to detect and ultimately avoid musculoskeletal and sports injuries. Poor technique or posture is one of the most common sources of a repeat injury.
Aquatic water exercises are an effective method to provide low bodyweight exercises.
Sports physio requires an extra level of knowledge and physiotherapy to assist injury recovery, prevent injury and improve performance. For the best advice, consult a Sports & Exercise Physiotherapist.
Women's Health Physiotherapy is a particular interest group of therapies.
Not only can your physiotherapist assist you in sport, but they can also help you at work. Ergonomics looks at the best postures and workstations set up for your body at work or home. Whether it be lifting technique improvement, education programs or workstation setups, your physiotherapist can help you.
Plus Much More
Your physiotherapist is a highly skilled body mechanic. A physiotherapist has particular interests in certain injuries or specific conditions. For advice regarding your problem, please get in touch with your PhysioWorks team.