When Is Physiotherapy Needed?
Physiotherapy (physical therapy) is a treatment method that uses movement and physical exercises to restore function, reduce pain and prevent injuries. Athletes often consult a physiotherapist not only after injuries but also preventively — to avoid imbalance and improve movement biomechanics.
📊 Physiotherapy Exercises by Body Area
| Body Area | Most Common Problems | Main Exercises | Frequency |
|---|---|---|---|
| Back (lower back) | Disc herniations, muscle spasms | Bridge, cat-cow poses, dead bug, bird-dog | Daily, 2-3 sets |
| Knee joint | Anterior cruciate ligament (ACL) injuries, patellofemoral pain | Straight leg raises, wall sits, step-ups, lateral band walks | 3-5x/week |
| Shoulder | Rotator cuff injuries, dislocations | External/external rotation with bands, scapular wall slides, Y-T-W-L exercises | 3-4x/week |
| Ankle | Sprains, instability | Single-leg balance, writing letters with the foot, calf raises, resistance band exercises | Daily |
🦴 Back Exercises at Home (Lumbar Stabilization)
🐱 Cat-Cow
Get on all fours. Inhale, arch your back downward, lift your head and tailbone (cow). Exhale, round your back upward, lower your head (cat). 10-15 repetitions. Relaxes the entire spine.
🐦 Bird-Dog
On all fours. Slowly extend your right arm forward and left leg back while keeping your back straight. Hold for 3-5 sec. Return. 8-10x for each side. Strengthens the deep spinal muscles.
🪲 Dead Bug
Lie on your back, arms extended upward, knees bent 90°. Slowly lower your right arm and left leg toward the floor without changing the position of your lower back. 8-10x for each side. Strengthens the deep abdominal muscles.
🌉 Glute Bridge
Lie on your back, knees bent, feet on the floor. Lift your pelvis upward while squeezing your glutes. Hold for 3-5 sec at the top. 15-20 repetitions. Strengthens the glutes and lower back.
🦵 Knee Exercises (ACL and Patellofemoral Prevention)
- Straight Leg Raise: Lie on your back, one leg bent, the other straight. Slowly raise the straight leg to 45°, hold for 3-5 sec. 12-15x for each leg. Strengthens the quadriceps muscle and protects the knee joint.
- Wall Sit: With your back against the wall, slide down until your knees bend to 90°. Hold for 30-60 seconds. Strengthens the entire front of the legs and protects the patella.
- Lateral Band Walk: Resistance band around the ankles or above the knees. Lateral step in a half squat, 10 steps to one side, 10 back. Strengthens the lateral hip muscles and reduces the risk of ACL injuries.
- Step-ups: Stepping onto an elevated platform (20-30 cm) and stepping down with a controlled movement. 12-15x for each leg. Improves knee stability and coordination.
🏃 Shoulder Girdle Stabilization
Shoulder injuries are among the most common in swimmers, tennis players, throwers and bodybuilders. The main reason is an imbalance between strong anterior and weak posterior shoulder muscles.
- External Rotation with Band: Band attached to a door handle. Elbow bent 90°, pressed against your side. Rotate your forearm outward. 15-20x for each arm.
- Y-T-W-L Exercises: Lie on your stomach and raise your arms forming the letters Y, T, W, L. Each position — 10 repetitions. Strengthens the entire scapular stabilizer complex.
- Scapular Wall Slides: Back against the wall, arms bent 90°, palms touching the wall. Slowly slide your arms upward while keeping your back pressed against the wall. 10-12 repetitions.
🛒 Recommended Products for Joints
❓ Frequently Asked Questions
When Should You Do Physiotherapy Exercises — Before or After Training?
Preventive / rehabilitation exercises are best performed before training as part of the warm-up (activation exercises) or separately, on rest days. After training, the priority is recovery, so the exercises should be light, stretching-type.
Do I Need a Physiotherapist, or Can I Do the Exercises Myself?
After acute injuries or surgeries — definitely with a specialist. For prevention and management of mild discomfort — you can do it independently, but it is advisable to visit a physiotherapist at least once, who will assess your individual situation and show you the correct exercise technique.
How Long Does It Take for the Exercises to Start Working?
Mild improvement is often felt after 1-2 weeks. Significant changes (improved stability and strength) — after 4-6 weeks of regular exercises. Rehabilitation after serious injuries can take 3-6 months.