Orthopedic rehabilitation is a process aimed at improving pain, limitation of movement and loss of function caused by musculoskeletal injuries and diseases. Orthopedic rehabilitation exercises increase the quality of life of patients by improving their flexibility, strength, endurance and balance skills.
Here are the basic exercises used in the orthopedic rehabilitation process:
1. Flexibility and Stretching Exercises
Flexibility and stretching exercises help reduce mobility and pain by increasing the flexibility of muscles and ligaments. These exercises should be done regularly as part of a warm-up and cool-down routine. Examples:
-
Knee-back stretch: Standing, grab one foot with one hand and pull your heel toward your buttock. You can place your other hand on a wall or chair to maintain balance.
-
Knee-opening stretch: In the supine position, bend one leg from the knee and pull it towards your chest. Your other leg should remain straight.
2. Strengthening Exercises
Strengthening exercises increase the strength and endurance of the muscles, reducing the risk of injury and accelerating recovery. Strength exercises can be done using resistance bands, weights, or bodyweight. Examples:
-
Partial bending of the knee: Sitting on a chair, with your feet flat on the floor, slowly raise your knee to straighten your leg and then slowly lower it.
-
Ankle plantar flexion: While standing or sitting, strengthen your ankles by rising on your toes. You can hold onto a wall or chair for stability.
3. Balance Exercises
Balance exercises are especially important for elderly patients and athletes at risk of falling. Balance exercises provide better movement control and coordination. Examples:
-
Single leg stand: Stand on one leg and raise the other leg to improve balance. You can get support by holding on to a wall or a chair at first.
-
Tandem walking: Walking back and forth in a line, put one foot in front of the other and touch your heel to your front toes.
4. Cardio Exercises
Cardio exercises improve overall health and endurance, as well as reduce inflammation by accelerating the healing of injuries. Cardio exercises can be divided into two categories as low-impact and high-impact. Examples:
-
Low-impact: Low-impact cardio exercises such as walking, swimming, and cycling improve overall health while reducing stress on the musculoskeletal system.
-
High-impact: High-impact cardio exercises such as running, jumping rope, and aerobics can be performed later in the recovery process and increase overall endurance.
5 . Functional Exercises
Functional exercises target specific movements to better perform daily life activities. These exercises help patients live independently and return to work. Examples:
-
Lifting things: Learn proper lifting technique by slowly lifting and lowering weights by bending your knees and keeping your waist straight.
-
Climbing stairs. : Stair climbing exercises strengthen the leg muscles and support the movements used in daily life.
Conclusion
Orthopedic rehabilitation exercises, muscle It is important for accelerating recovery from skeletal system injuries and diseases and improving quality of life. A program that includes flexibility, strengthening, balance, cardio and functional exercises helps patients achieve their goals and return to their daily lives. Before starting any exercise program, consult a specialist and follow their recommendations. Thus, you can manage the rehabilitation process safely and effectively.
Read: 0
