Athletics & Wellness
Grade 10
45 min
Rehab 101: Rebuilding Strength and Mobility
Getting back in the game after an injury requires more than just waiting it out. This lesson teaches you the smart, safe way to rebuild strength and mobility so you can return stronger than ever.
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What & Why
Rehabilitation, or 'rehab,' is the process of regaining full function after an injury. It's not about pushing through pain, but about following a careful, step-by-step plan to rebuild strength, flexibility, and stability.Why is it crucial? Skipping proper rehab can lead to re-injury, chronic pain, or long-term weakness. A smart recovery ensures you return to your sport or activity safely and confidently by gradually reintroducing stress to the injured tissue so it can adapt and become stronger.
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Example 1 — Ankle Sprain
You've sprained your ankle playing soccer. After the initial R.I.C.E. (Rest, Ice, Compression, Elevation) phase, your doctor or physiotherapist gives you the okay to start moving. Here's a typical progression:Step 1: Mobility. Gently move your ankle by drawing the alphabet in the air with your big toe. This restores range of motion without putting weight on it.Step 2: Strengthening. Once mobility improves and pain subsides, start simple strengthening exercises like calf raises (holding onto a chair for support).Step 3: Balance. The injury can affect your sense of balance (proprioception). Practice standing on the injured leg for 15-30 seconds. Start on a stable floor and progress to a pillow or cushion to challenge your stability.Step 4: Sport-Specific Moves. Gradually reintroduce movement...
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Example 2 — Shoulder Strain
You feel a pull in your shoulder after a long swim practice. After a few days of rest, the sharp pain is gone, but it feels weak. A safe rehab plan might look like this:Step 1: Gentle Motion. Start with pendulum swings. Lean over, let your arm hang down, and gently swing it in small circles, forward-and-back, and side-to-side. This promotes blood flow and mobility without straining the muscle.Step 2: Light Resistance. Use a light resistance band for external and internal rotation exercises. Keep your elbow tucked at your side and focus on slow, controlled movements. This targets the small stabilizing muscles of the rotator cuff.Step 3: Functional Strength. Progress to exercises like wall push-ups, which build strength in a controlled way. Always focus on perfect form over speed or weight.
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Beginner
What is the primary goal of the initial mobility phase of rehab for a joint injury?
A.To regain full strength as quickly as possible.
B.To restore pain-free range of motion.
C.To test how much pain you can handle.
D.To build muscle mass around the joint.
Beginner
Your friend sprained their ankle a week ago and says it 'feels fine.' They want to play in a pickup basketball game. What's the best advice to give them?
A.Tell them to go for it, since it feels fine.
B.Suggest they wear an ankle brace and play, but take it easy.
C.Advise them to check with a doctor or physiotherapist before playing a high-impact sport like basketball.
D.Challenge them to a one-on-one game to test it out first.
Beginner
The principle of gradually increasing the demands on your body during rehab (e.g., adding more reps, weight, or difficulty) is called:
A.Progressive Overload
B.Maximum Effort
C.Static Stretching
D.Rapid Recovery
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