Download Methods to improve lost range of motion and strength

BTEC Level 3 Sport, Development and Fitness
Sports Injuries
Methods to improve lost range of motion and strength
Flexibility and ROM
Static stretching
Stretching methods.
The three types of stretching routine are called basic hold, hold relax, hold contract.
Basic hold.
• Take the stretch to the point of tightness and hold for between 20 – 30 seconds.
Hold – relax.
• Take to the comfortable point of tightness and hold.
• Continue holding until the muscles relax (20 – 60 seconds)
• Now take a deep breath in and out and move the stretch onto the next point of tightness.
• Repeat as necessary.
Hold – contract.
• Take to the comfortable point of tightness.
• Now contract the muscle being stretched as hard as possible for 5 – 10 seconds.
• Relax, wait 3 seconds and take to the next comfortable point of tightness.
• Repeat by contracting the muscle once again for 5 -10 seconds.
• Do up to 5 contractions then change the stretch before repeating as necessary.
Passive Stretching
Passive stretching is also referred to as relaxed stretching, and as static-passive stretching. A
passive stretch is one where you assume a position and hold it with some other part of your body, or
with the assistance of a partner or some other apparatus. For example, bringing your leg up high and
then holding it there with your hand.
PNF Stretching
Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training
that involves both the stretching and contraction of the muscle group being targeted. PNF stretching
was originally developed as a form of rehabilitation. It is also excellent for targeting specific muscle
groups, and as well as increasing flexibility, (and rom) it also improves muscular strength. Before
undertaking any form of stretching it is vitally important that a thorough warm up be completed
 How to perform a PNF stretch?
The process of performing a PNF stretch involves the following.
 The muscle group to be stretched is positioned so that the muscles are stretched and under tension.
The individual then contracts the stretched muscle group for 5 - 6 seconds while a partner, or
immovable object, applies sufficient resistance to inhibit movement.
 Please note; the effort of contraction should be relevant to the level of conditioning.
 The contracted muscle group is then relaxed and a controlled stretch is applied for about 20 to 30
seconds.
 The muscle group is then allowed 30 seconds to recover and the process is repeated 2 - 4 times.
Refer to the diagrams below for a visual example.
BTEC Level 3 Sport, Development and Fitness
Sports Injuries
The athlete and partner assume the position
for the stretch, and then the partner extends
the body limb until the muscle is stretched
and tension is felt.
The athlete then contracts the stretched
muscle for 5 - 6 seconds and the partner
must inhibit all movement. (The force of
the contraction should be relevant to the
condition of the muscle. For example, if the
muscle has been injured, do not apply a
maximum contraction).
The muscle group is relaxed, then
immediately and cautiously pushed past its
normal range of movement for about 20 to
30 seconds. Allow 30 seconds recovery
before repeating the procedure 2 - 4 times.
BTEC Level 3 Sport, Development and Fitness
Sports Injuries
Muscle strengthening exercises
These exercises should use progressivley increasing resistance. At the start of re-hab these exercises
should be isometric only or against gravity. Resistance can be increased by using proprioceptive
exercise and resistance bands or weights.
Proprioceptive Exercices
Early proprioception exercise. This allows
proprioceptive ability to be trained, whilst
only putting partial weight through the
affected limb.
Advanced weight bearing proprioceptive
exercise, balancing against a gym ball.
Full weight bearing proprioception exercise.
Balance on a wobble board.
BTEC Level 3 Sport, Development and Fitness
List and diagram of other exercises
Flexibility
ROM
PASSIVE
PNF
PROPRIOCEPTIVE
PROPRIOCEPTIVE
RESISTANCE
RESISTANCE
Sports Injuries