※ Caution.
1.The methods and data provided in this program are developed in accordance with the general routine, and the specific implementation needs to be completed under the guidance of a doctor depending on your own conditions and surgical conditions.
2.The pain that exists during the functional exercises is unavoidable. If the pain can subside to the original level within half an hour after the exercise stops, it will not cause damage to the tissue and should be tolerated.
3, muscle strength exercises should be concentrated until the muscle has a sense of soreness and fatigue, and then proceed to the next group after sufficient rest. The number of exercises, time, load, etc. must be completed according to the requirements, especially not to complete more times and increase the rest time, otherwise it is difficult to achieve the desired effect.
4, in addition to the surgical limb brake protection, the rest of the body parts should move as much as possible to improve the overall level of circulation and metabolism, to promote the recovery of the surgical local. Athletes should especially practice other parts of the body on their own to ensure basic physical fitness and early return to sports.
5. Early joint mobility exercises should be performed only 1-2 times a day to improve the angle and avoid swelling caused by repeated flexion and extension. If there is no progress in mobility for a long time (>2 weeks), there is a possibility of joint adhesions, so we should pay great attention to it, insist on completing the exercises and review them in time when necessary.
6.Ice packs should be given for 15-20 minutes immediately after the mobility exercise. If you usually feel swelling, pain and fever in the joint, you can apply ice again, 2-3 times a day.
7.The side with shadow in the illustration in the appendix is the affected side.
8. The swelling of the joint will continue throughout the exercise until the joint mobility is normal, muscle strength is restored, and the irritation factor disappears. However, the degree of swelling must be controlled and should not be continuously increased, and the general trend should be gradually decreasing. If the swelling increases, local redness, swelling, heat and pain are obvious, you must stop the exercises, increase the number of ice packs, and seek medical attention promptly!
I. Plyometric exercises
Early and early muscle strength exercises, because the muscle strength level is low, the tissue has a more obvious inflammatory response, so the main static exercises (i.e. weight-bearing to maintain a certain posture until fatigue exercise method), 10 times / group, 10-15 seconds to maintain / times, each interval of 5 seconds, 4-6 groups of continuous exercises, 30 seconds rest between groups. Or choose a light load (complete 30 movements that is the amount of fatigue), 30 times / group, 30 seconds rest between groups, 4-6 sets of continuous exercises, 2-4 exercises / day.
Plyometric exercises in the medium term are mainly endurance-strength exercises. Choose a medium load (the amount of load to complete 20 movements that feel fatigue), 20 times / group, 45 seconds rest between sets, 4-6 sets of continuous exercises, 2-4 exercises / day.
In the later stage of plyometric exercises, the purpose is to improve the absolute strength, choose a large load (the amount of load to complete 12 movements that feel fatigue), 8-12 times / group, 90 seconds rest between sets, 4-6 sets of continuous exercises, 2-4 exercises / day.
1. □ immediate exercise □ after days exercise □ after weeks exercise □ after months exercise
Open hand and fist exercise – forceful, slow, full range of flexion and extension of all fingers, 5 minutes/group, 1 group/hour. Also move the wrist joint. (Important to promote circulation, reduce swelling and prevent deep vein thrombosis)
2.□ Immediate exercise □
Exercise after days □ Exercise after weeks □ Exercise after months
Shoulder exercises – Move the shoulder joint in the full range as much as possible without increasing the pain of the elbow, in order to avoid the adhesion of the shoulder joint (frozen shoulder) and muscle atrophy caused by braking. Especially, middle-aged and elderly patients over 45 years old should strengthen this exercise.
3. □ Immediate exercise □ Exercise after days □ Exercise after weeks □ Exercise after months
Biceps (elbow flexion) muscle strength exercise – sitting or standing position, keep the upper arm in a certain position without moving it, hold a dumbbell in your hand, fist up, and bend your forearm inward (i.e. bend the elbow joint) to 50-60 degrees. Hold for 10-15 seconds / time, 10 times / group, 2-4 groups / day.
4. □ Exercise immediately □ Exercise after days □ Exercise after weeks □ Exercise after months
Triceps (elbow extension) muscle strength exercises DD sitting position, upper body leaning forward, holding a dumbbell in your hand, arm straight, and reaching backward on the side of the body until parallel to the ground. Hold for 10-15 seconds/time, 10 times/group, 2-4 groups/day.
5. □ Immediate exercise □
Exercise after days □ Exercise after weeks □ Exercise after months
Forearm rotation exercise: sitting position, bending elbow 90° position, holding dumbbell in hand, fist heart inward put the dumbbell upright, rotate the small arm slowly and forcefully inward (fist heart down) and outward (fist heart up). 20-30 times/group, 30 seconds interval between groups, 2-3 times/day.
Second, joint mobility exercises
It is difficult to have a prescribed schedule for elbow joint mobility exercises (some surgeries have special requirements for angle exercises, which will be specifically informed by the surgeon after surgery), and the response to the exercises will be very different due to different tissue conditions. Otherwise, it will cause serious adverse consequences such as ossifying myositis! Pay close attention to the degree of joint swelling and pain as the volume of exercise increases, and absolutely prohibit painful and reluctant exercises.
1.□Practice immediately □
Exercise after days □ Exercise after weeks □ Exercise after months
Flexion (bend the arm) DD sitting position, bend the elbow, hand clenched fist, fist heart facing oneself, hand on the wall or table edge to fix, muscle completely relaxed, body gradually lean forward, make the distance between fist and shoulder close, increase the angle of bending elbow. To the painful place should stop, wait for the tissue to adapt to the pain to disappear and then increase the angle, 30 minutes / time, 1-2 times / day.
The angle of elbow flexion can be measured indirectly by measuring the distance from the wrist to the shoulder, the shorter the distance the greater the angle of flexion.
2.□ Immediate exercise □ Exercise after days □ Exercise after weeks □ Exercise after months
Stretch (straighten your arm) DD sitting position, extend your elbow, hold your hand in a fist with the palm up, support your elbow on the table, and hang your small arm and hand outside the table. Muscles completely relaxed, so that the elbow in the self-weight in the slow vertical (if necessary, you can add a light weight at the wrist as a load to increase the practice). 30 minutes / time, 1-2 times / day.
The angle of elbow extension can be measured indirectly by measuring the distance from the wrist to the level of the table, the shorter the distance, the greater the extension angle and the smaller the gap with the healthy side.
3.□Immediate exercises □ Exercises after days □ Exercises after weeks □ Exercises after months
On the basis of the above exercises, gradually increase the amount of active flexion and extension activities, can be active flexion and extension 5-10 times after the passive exercises.
2-4 sets/day.
4.□immediate exercise □day after exercise □week after exercise □month after exercise
Some patients with significant extension limitation may require a splint or cast to be worn at night while sleeping to assist in elbow extension.
5.□Immediate exercises □ Days later exercises □ Weeks later exercises □ Months later exercises
When there is no significant heat in the joint, mobility exercises should be performed for 5-10 minutes of continuous stretching at the joint where there is a pulling sensation to stretch the contracted tissues around the joint and make it gradually lengthen to make the joint more flexible.
III. Functional exercises
1. □ Immediate exercises □
Exercise after days □ Exercise after weeks □ Exercise after months
Daily life activities
IV. Adjunctive therapy
1. □ Immediately □
After days □ After weeks □ After months
Immediately after the exercise of mobility and other joint activities, ice is applied for about 20 minutes, and if there is a feeling of obvious heat and swelling in the joint after standing or walking, ice can be applied 3-5 times/day.
2.□Immediate □
After days □ After weeks □ After months
Heat therapy (herbal fumigation, wax therapy, infrared therapy, etc.)
3.□immediately □
After days □ After weeks □ After months
Low and medium frequency electrotherapy
4.immediate □ immediate
Days after □ Weeks after □ Months after
High-frequency electrotherapy
5.immediate □ immediate
After days □ After weeks □ After months
Ultrasound treatment
But it must be done in hospital by professional staff!
After review and confirmation athletes can start the basic movement exercises of special sports, or physical work or strenuous exercise. However, all exercises should be done gradually, not reluctantly or blindly. If necessary, elbow pads or elastic bandages may be worn for protection, but only during strenuous exercise. You should always pay attention to the joint swelling and pain, and if the discomfort persists, you should seek medical attention!