Your Guide to Injury Rehabilitation

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If you have joint pain or recently experienced a sports injury, exercise rehabilitation is an effective option in conjunction with a rehab-trained Winchester personal trainer.

Injury Rehabilitation

A holistic approach to exercise rehabilitation utilising a doctor, physio and a personal trainer is the best way of tackling joint pain or sports injuries. Through a well-devised rehabilitation programme and the support of exercise professionals, you can stay healthy, recover in the quickest and safest time – and safeguard your emotional wellbeing.

Sam Crane - Qualified in Injury Rehabilitation

When you suffer a sports injury or are experiencing joint pain, a physio or chiropractor can assess the extent of your injury and devise a plan of action for rehabilitation. As a physio cannot be with you to implement every stage of the plan, handing over some of the responsibility to a personal trainer is the best way of obtaining emotional support and keeping your recovery on track.

I am a personal trainer who is qualified to deliver rehabilitation activities and work with other healthcare professionals to ensure appropriate exercises are administrated safely during this crucial period of recovery. Just because you are injured does not mean exercise cannot be rewarding and fulfilling. Contact me to discuss your situation and find out how my one-to-one training can make your recovery period less stressful and more rewarding, while also reducing the chances of future injuries.

1. What is Sports Rehabilitation?

If you have been suffering from any type of musculoskeletal issue recently, there is a strong chance that you could benefit from sports rehabilitation. Sports rehabilitation is a carefully managed process that helps individuals recover from sports injuries or injuries sustained through age or everyday life. Each stage of rehabilitation includes exercises that are carefully implemented to not risk further injuries.

An initial consultation will be held with a doctor, chiropractor or a physio. These people will be able to identify the cause of your pain if not already known and go on to develop a plan that will help you safely regain the status-quo of pain-free mobility – or as close to this ideal as possible. Some exercises may be carried out at the physio’s office but in the majority of circumstances, clients will be given take-home exercises to complete. Alongside physical exercises, some clients may receive massage therapy, electrotherapy and be given aids such as braces.

Modern sports rehabilitation has been built on an array of scientific research papers that have covered biometric and psychological benefits. The practice is widely understood as the best course of action to help individuals regain the standard of living or sports performance before the accident or injury occurred.

2. Does Injury Rehabilitation Hurt?

After experiencing a painful injury, the last thing that you will want to do is undergo a programme that is going to intensify or prolong that pain. You will be pleased to hear that injury rehabilitation is not designed to do either of these things. Sports rehabilitation includes medically-approved practices that benefit the body in a safe and controlled way. Sometimes they may be slightly uncomfortable, but they are never designed to cause pain. These practices are only used when it is safe to do so and can be tailored to the client’s type of injury, pain threshold and levels of discomfort.

When injury rehabilitation techniques are instructed by medical professionals and physios, you can be assured that you are in safe hands. When transferring their programme to personal trainers, you need to be sure that your personal trainer is qualified in areas of sports medicine and has experience in helping injured clients overcome their injuries. I have both. I have worked with physios to ensure that my clients have overcome the likes of ACL tears, sprains and a plethora of other injuries in the quickest and safest time possible.

3. Do I Need to See a Physio or a Personal Trainer?

Doctors and physios are exceptionally talented at diagnosing sports and exercise injuries. After suffering an injury or noticing an issue, these professionals should be your first point of call. However, the best gyms have on-site physios who work in close contact with personal trainers. Together, they can devise and implement a bespoke exercise plan that will work to mending your issue. Those with sports injuries are capable of recovering quicker and at a safe pace when using a holistic approach afforded by the skills of different professionals.

A personal trainer is not just one cog in the rehabilitation machine because they understand what exercises can improve your condition safely. They also offer emotional and psychological benefits. Sustaining a sports injury or an issue from another means can be extremely difficult to deal with. A lack of mobility hampers many day-to-day activities inside and outside the world of sport, which may lead to stress, depression and anxiety. A qualified personal trainer is there for you in these moments. They provide another layer of support to help you cope with emotional obstacles and will motivate you to stay on track and overcome your sports injury.

4. What Types of Problems Does Sports Rehabilitation Target?

Sports rehabilitation will target a vast number of injuries. Some of these issues will be the result of sporting injuries from amateur or high-level sport. However, those that do not partake in sporting activities that have also sustained an injury or incurred a recurring problem may also benefit from sports rehabilitation. The name may be misleading, but sports rehabilitation can be an excellent option for everyone. So, what types of issues does exercise rehabilitation cover?

This type of rehabilitation is used to improve musculoskeletal problems, i.e. problems concerning the muscular system such as torn muscle or problems concerning the skeleton such as a twisted knee. Here is a list of some of the common ailments that you can expect sports rehabilitation to be used for:

Back or neck pain
Sprained joints (ankle, hip, knee shoulder)
Post-operative symptoms such as problems after joint replacement surgery
Cruciate ligament rehabilitation
Carpal tunnel syndrome
ACL tear
Arthritis
Tennis elbow

Each musculoskeletal problem will need a different rehabilitation plan and each person suffering from these issues will require a bespoke plan that considers their age, fitness levels and other underlying medical concerns.

5. The Different Stages of Sports Rehabilitation

Sports rehabilitation should be viewed as a journey and one that may take time. No matter how long the journey takes, the overarching benefit of restored mobility and health makes it worth it. The stages of sports rehabilitation can differ between individuals, considering factors such as the extent and seriousness of the injury and the person themselves. To give you an indication of what injury rehabilitation looks like, here is a generic process that may be used:

The first phase of any rehabilitation process is to address the immediate pain of the injury. This stage will be carried out by doctors, physios and other medical professionals. The phase may be completed in a short period or it could take much longer depending on the injury sustained.

Once the individual is no longer in significant pain and can start exercising, the primary goal will be to restore as much mobility as possible. This may include simple techniques such as stretching and massage therapy.

Once mobility has been enhanced and the individual can move more comfortably, it is time to focus on regaining muscular strength and endurance. This is the phase that most personal trainers are involved in. Progress may be monitored through functional assessments and isokinetic tests.

Once mobility is improved and the client has seen muscular improvements, the next phase will look into coordination. This phase could be short or long depending on the length of time the client has been injured for and the time that has been taken to get to this stage of the process.

For athletes, their rehabilitation process may end with the development of sport-specific skills. Others may choose to continue with a physical exercise plan to prevent further injuries and develop their general fitness.

6. What Exercises and Activities Can I Expect from Injury Rehabilitation?

Exercise during rehabilitation encompasses different types of activities compared with regular exercise. The moves and exercises are often much slower and less intense while remaining just as beneficial considering the circumstances. Some moves are completed on a mat using partial bodyweight exercises or different types of stretching. However, some exercises and pieces of equipment are more beneficial than others, namely, TRX apparatus, gravity machines and pilates. These activities can make sports rehabilitation fun and enjoyable despite your injury or joint pains.

TRX for Sports Medicine

The Total Resistance Exercises (TRX) system is a piece of gym equipment which promotes muscular strength gains, flexibility and core stability. It is made up of suspension ropes that leverage both the exerciser’s bodyweight and gravity to perform exercises that do not require the use of additional weights. The equipment is used by novice gym-goers as well as high-level athletes and military personnel due to its benefits and ability to address holistic fitness.

It is also a go-to piece of gym equipment for personal trainers introducing clients who are new to gyms and exercise because it enables them to complete exercises using their own bodyweight rather than giving them weights and additional loads. For these reasons, the TRX system is also a beneficial gym apparatus for those in sports rehabilitation and injury recovery. This is also why personal trainers can become qualified in TRX for Sports Medicine. Here are some of the most common exercises performed with the TRX system:

However, it is not possible to recommend a list of exercises for those in recovery because of the difference in circumstances. What may be beneficial for one person’s rehabilitation journey may cause more pain or worsen an injury for another person. Speaking with a physio or chiropractor and liaising with a TRX-Sports-Medicine qualified personal trainer should be your goal.

Incline Pilates Reformer in Injury Rehabilitation

The gravity incline Pilates Reformer is another excellent choice among many people who have recently sustained an injury. This machine targets the lower body offering optimal support while exercising. It works with the same principles as the TRX system. As the name suggests, exercisers will contend with their own bodyweight and gravity – but they can increase the resistance if needed. Some individuals will start their rehabilitation programme using the TRX system and develop to gym equipment that remains supportive while also offering an opportunity for progression, like the incline Pilates Reformer.

Pilates in Sports Rehab

Pilates is one of the most popular forms of exercise in the fitness industry and that is due to its ability to target deeper-lying core muscles and provide an intense workout. Intensity may not be the first word that comes to mind when considering its uses in sports rehabilitation, but Pilates does offer those in rehabilitation a selection of benefits. Here are some of those benefits:

1. Improving Muscular Imbalances

It is not uncommon for people to have muscular imbalances. They may be caused over time through poor posture, the way we exercise or even how we sleep. These muscular imbalances may seem minor and in a lot of cases they can go unnoticed. Even in high-level sport, some athletes can develop muscles that are imbalanced.

In all situations, these muscular imbalances have a high chance of leading to poor balance which then may lead to injuries or joint pains. Pilates is one way of improving our muscular imbalance to prevent future injuries and prevent current ones from materialising.

2. Core Strength

Another reason why Pilates is so beneficial is because it develops core muscles and core strength. Considering your core is the centre of your body and helps to stabilise the spine, it also plays an underlying role in our posture, balance and the control we exhibit in the way we move. Thus, having a strong and stable core is key to aiding injury recovery but also to safeguard against potential injury reoccurrences and new injuries.

3. Flexibility

Not to forget that Pilates is one way of enhancing your flexibility and increasing a safe range of movement. Although pilates techniques may be adopted to primarily aid flexibility and recovery, staying flexible is a fantastic technique for injury prevention.

4. Personalisation

One last reason why Pilates is an excellent option within injury rehabilitation is due to its ease of personalisation. The activities involved are not as limited as the likes of running. A knowledgeable personal trainer can make pilates fit the needs of most individuals within their bespoke rehabilitation programme. At the same time, pilates can include some technical movements and when performed incorrectly may worsen an injury and delay recovery. This is why implementing pilates as part of sports rehabilitation should only be done with the approval of a physio and the expertise and supervision of a qualified personal trainer.

These three activities are exceptionally advantageous for those undergoing exercise rehabilitation. This does not mean individuals are limited to these options. Modern gyms are equipped with a wealth of pieces of equipment and when instructed by a knowledgeable fitness professional, using them safely and effectively becomes an option. The knowledge that a personal trainer can bring to the rehabilitation table can therefore also enable rehabilitation to be diversified with different exercises. The benefit of this is that the process becomes more engaging and enjoyable. Simultaneously preventing psychological issues from arising and maintaining motivation.

7. Mental Activities for Sports Rehabilitation

Earlier it was stated that sports rehabilitation can be stressful and frustrating. These sorts of emotional issues may come down to one of two categories. They may be present due to the individual’s lack of ability to continue enjoying recreational or professional sport. On the other hand, emotional distresses could be simply caused by the pain involved and its materialisation into reduced mobility. Whether it is not being able to compete on the field or not being able to complete simple tasks, there is an ever-present threat of psychological issues – most common in long-term injuries.

A personal trainer can help with this by offering their ear, motivation and support. However, there are also other activities that can benefit individuals experiencing these problems, such as:

Meditative yoga - meditative yoga that does not pose a risk of aggravating your current injury can help you clear your mind and refocus on your rehabilitation goal.
Meditation - for the same reasons just stipulated, orthodox mediation can also help bring clarity to your situation
Goal setting - in sport, athletes of all abilities set goals to monitor progress. These goals are beneficial because they allow the individual to recognise progress. The same ploys should be used within injury rehabilitation to maintain motivation and prevent emotional stresses.

If these techniques do not prove to be effective, there are also opportunities to speak with (sports) psychologists.

8. Will My Sports Injury Heal on Its Own?

Some injuries will heal on their own, however, this is not the end of the story. Choosing to allow injuries to heal by resting is not against advice but most people who do not seek professional medical help rush their return to sports and everyday activities, which can further damage the injury and cause significantly more pain.

Instead, it is far wiser to consult a doctor or physio and then continue with injury rehabilitation. Rehabilitation allows your body to stay active while sidelined, which is better to overall health. Moreover, the rehabilitation process equips you with knowledge of your injury and offers measures to prevent the injury from returning as best as possible. Understanding the mechanisms of your body is an invaluable skill that can be worked on with the guidance of your personal trainer.

9. A Healthy Diet During Sports Rehabilitation

Entering into a sports rehabilitation programme may require changes to your diet. This is especially the case if the programme is the result of a sports injury and the individual involved is significantly reducing the number of times or the intensity they exercise per week. Naturally, as the injured person exercises less, they require less energy than usual and need to reduce the number of calories in their diet accordingly. If they do not, they could gain weight which could lead to a loss of motivation and the aforementioned psychological stresses.

The good news is that qualified personal trainers can combine the implementation of injury rehabilitation programmes and supply sound nutritional advice. A personal trainer who is helping with the rehabilitation process is in a prime position to provide this information because they already know your current and planned activity levels.

10. How Can I Prevent Further Sports Injuries?

Sports rehabilitation itself is administered in a way to prevent the likelihood of issues returning. However, continuing with exercise in a tailored way is another method of safeguarding against further or recurring problems. To do this, it is often recommended to continue to exercise and perform exercises used within rehabilitation. Once recovered, there may be more exercises that can be completed to strengthen joints and bones, ultimately improving the chances of a healthier lifestyle. If you need help to continue your rehabilitation and fitness journey, choosing a qualified and knowledgeable personal trainer is one of the most advantageous ways of making it happen.

This guide has covered some of the most crucial aspects and frequently asked questions associated with injury rehabilitation. There is no question that the combination of medical professionals and a personal trainer can aid and enhance this pivotal period. I have worked with numerous athletes and older people with mobility issues – including post-surgery clients – to ensure they exercise safely and find ways of preventing reoccurring injuries. With my emotional support, knowledge and commitment to your health and wellbeing, together we can conquer the hurdles that life puts in our path. For additional information or to book a one-to-one session, please contact me at your earliest convenience

What my clients say about me

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Samantha Crane Personal Training

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I'm really pleased I found Sam. My core (and whole body) is much stronger already ..... all through a variety of simple but challenging exercises that keep it fun. She really knows her stuff! Highly recommend!

Simon W.

Sam is brilliant! She has been my PT for about 6 months. The results have been amazing and helped change my lifestyle for the better, through Sams extensive knowledge of fitness and nutrition.I couldn’t recommend Sam more highly !!!

Matty R.

Sam is very friendly and knowledgeable and a great PT. I’ve worked with her on Gravity, via Zoom and using TRX. She explains clearly and is encouraging me to improve my whole outlook. I look forward to my sessions each week and feel and see the results. I am so much stronger now. Can’t recommend highly enough!!

katja O.

I’ve been working with Sam as a personal trainers since 2018 after an accident for recovery and getting back to fitness, within 6 months I was back to fit and ready for the ski season! At the start of the first lockdown I started doing her Zoom group training as well as one to one training. Most recently we’ve been doing outside TRX sessions as well as the Zoom sessions. I have to say, the Zoom sessions work very well! Sam is super positive and so fun to work with, she also has a deep knowledge of biomechanics. She’s TRX trained her knowledge of the hundreds of TRX exercises is incredible. She is also incredibly knowledgable in Pilates, and how the body best responds, if you have issues or problems she has a good idea how to fix them!

Jack C.

I’ve only done three sessions with Sam but I can already feel The difference in my core. It’s great the time flies past and you get to reach parts of your body that are difficult with other forms of exercise, highly recommend

kathryn F.

Sam's a great personal trainer - very knowledgeable, motivational and upbeat. We've been training outside using TRX, which has been great way to keep fit and stay safe during the pandemic.

Jen B.

I have had personal training from Samantha for almost a years, and since lockdown began in March this has been via online Zoom video calls. It has been a great experience and my health has really improved a lot. Every session is perfectly designed for my fitness needs; improving my flexibility immensely and helping me lose almost 20kg so far this year. As someone on the autism spectrum I find the one-to-one interaction on Zoom very effective as I don't feel the pressure of trying to keep up with a group, or trying to make sense of a noisy and chaotic gym space. Samantha is an absolute professional, good at motivating me and helping me make the most of each session.

Christopher H.

Sam has helped me achieve good results since I started training with her to improve my general fitness and upper body strength. She's an innovative, motivating and good humoured personal trainer and I've worked with her at a gym and remotely at home over a video call. Sam makes working out fun (despite making me work very hard!) and I look forward to our sessions. I have recommended Sam to my friends and family and will continue to do so.

Kaisa P

Sam is a great trainer , having empathy will all fitness levels in a class making sure that everybody gets the help and encouragement they need. Sam focuses on technique to keep all safe and working hard, no short cuts, unless you want to! I would recommend her classes and her nutrition advice to anybody who wants to make a positive difference in their health and fitness.

Chris G.

Sam is an excellent trainer, and for me especially a gravity guru. She is also an amazing guide for your personal fitness journey, whether you simply need a fun motivator to push you to your limits, or if, like me, you are dealing with anxiety that happens to be triggered by some sports. Sam is so supportive, nudges and drives me were possible, and also knows when to let go and try something different. You couldn't be in better hands.

Carolin E.

Sam’s a friendly and very knowledgeable trainer helping me overcome long term mobility issues and offering some hope for a more pain free future. Can’t recommend her enough.

Steve R.

I started Gravity classes with Sam in September and I love them! Sam’s super knowledge means that we rarely do the same exercise twice, keeping the classes challenging and varied. Sam is great with people and quickly understands her clients levels of ability therefore knows when to challenge or support. I feel stronger with every session!

Donna R.

Sam has helped me build strength in my glutes and core which has helped to stabilise my pelvis. I was really impressed by her approach to diagnosing my weak areas and since working with Sam I haven’t required my monthly chiropractic appointment! I feel so much stronger and genuinely look forward to my sessions with her. I’m pushed to my limits each time and have fun at the same time. I cant speak more highly of her.

Kathryn W.

Wonderful Trainer and person !!! Since I am with Sam my back has improved a lot. No need for doctors anymore.She is very thoughtful in her training classes.I highly recommend her, no doubt!!

Sandra B.

I've trained with Sam since developing a back injury a few years ago and she also helped me recover after breaking my collar bone skiing. I'm now stronger than I was before both injuries. Sam's sessions are tailored, tough and lots of fun.

Wendy K.

Sophie

Sam is a brilliant PT, making every gym session fun and varied. I’ve always struggled to stick to a regular gym routine in the past but working with Sam has really helped with my motivation and attitude towards exercise. I’m much fitter than I have ever been before thanks to Sam’s training. Would definitely recommend.

James E.

Sam is not just an amazing personal trainer : she is a real life changer!She is extremely knowledgeable and carefully plans each session according to my specific needs. She pushes me beyond my limits while keeping me fully engaged and smiling! As a result, I have never been so stronger and fitter - both physically and mentally - Can’t really recommend her highly enough!

Marie C.

Sam is the perfect gravity coach for my style.Very acurate very clear and a good sence of humor.Paul

Live S.

Sam is amazing. Having developed a well rounded body after years of eating and drinking, Sam was recommended to me.The difference she’s mad is unreal. Each session is different so I never get board, despite the diet being the same, I’ve lost two stone and ran the London marathon in just over four hours.

Andy C

Sam is a fantastic personal trainer! I highly recommend her for anyone looking for a PT in Winchester or even further afield.

Ben S.

Having never used a gravity trainer before I was very pleased to receive very clear and concise instructions as Samantha took me through an exercise routine. She gauged my level of fitness (or lack of it) perfectly and the hour sped by. She gave very good advice on my posture and how to improve it with a simple exercise.

Ann C.

Sam does a great job of coaching technique whilst pushing you sufficiently so you feel like you’ve had a good work out, very friendly and good with people.

Richard L.

Sam is a great motivator both through words of encouragement and explanation as well as physically making sure we use the equipment in the right way and are positioning our bodies in the right way. She is always cheerful and always gives a varied routine each week

John K.

Sam was a great pt, was incredible at helping me with my hip problems. Would really recommend her to anybody, so sad I’m to far away to see her at the moment.

Charlotte R.

Sam is very friendly and knowledgeable and a great PT. Can't recommend highly enough!!

Andrew M.

Jacqueline D.

Sam is a fantastic trainer - really knows her stuff, happy to explain everything, and has taken the time to really understand my needs. Most importantly, I am seeing the results I had hoped for. If you need a trainer, go for Sam!

James H.

Samantha Crane Personal Training is rated 5 out of 5. Based on 27 reviews.