Common Injuries and Rehab Exercises for Gymnasts

Sprained (Rolled) Ankle -> ligament tear

• Because of the force often associated, it is very common for there to be double ligament injuries (usually involving the main two lateral ligaments: anterior talofibular ligament and calcaneofibular ligament). Double ligament injuries do take longer to heal depending on the grade of the tear.
  
• Essential to get the rehab correct to ensure further ankle ligament tears are minimised as much as possible.
  
• Rehab:
  
  • Proprioception: wobble board, s/l balance/squat control, incorporating hand/eye coordination (particularly for ball sports) i.e. standing on one leg and throwing ball against wall (also specific to gymnastics regaining single leg control)
    
  • Strength: calf rises, single leg hops
    
  • Stretching to restore range of motion

Hamstring tears

• Commonly due to over stretching / end of range ballistic pull during running
  
• Rehab:
  
  • Icing for 3-6 days depending on severity, compression bandage
    
  • Bridging – helps to coordinate gluteal and hamstring activation once pain free
    
  • Single leg mini dead lift/ arabesque (towards end of rehab)
    
  • Gluteal function /strength work– to have a strong base down the kinetic chain

Low back pain

• Stress fractures that could lead to spondylolisthesis if left untreated
  
• Common in gymnasts and other sports involving repeated extension ie. cricket bowling, high jumping due to their spinal position – lumbar lordosis in conjunction with control issues over the spine
  
• If pain presents on extension – limit extension based activities until symptoms settle
  
• A scan may be appropriate to confirm the diagnosis
  
• Rehab:
  
  • Pilates based exercises working on deeper muscles to control the skeleton, strengthen lower back muscles towards the end of the rehab once symptoms have settled