The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Reconditioning for Returnto Full ActivityAfter the pain and swelling are reduced and the desired range of motion is achieved,ask the physician, therapist or trainer to design a reconditioning exercise program with theoverall goal of a rapid return to full activity. The exercises prescribed will be specific tothe site and type of injury, and will work towards the following specific goals ofmaximizing:" Flexibility " Strength" Endurance " Power" Speed " Specific Duty TasksEach step should be successfully completed in a step-wise manner before returning to unrestrictedactivity. Definitions of most of these terms can be found in Chapter 1, however,the importance of each is described next." Strength and flexibility are closely linked. If flexibility is not balanced arounda joint, or strength is maintained through only part of the range of motion, therisk of delayed healing or re-injury is high." With respect to endurance, the muscle quickly becomes deconditioned duringthe body's repair process and fatigues. Endurance is important in an injuredankle for example, as it may feel strong when rested but be prone to re-injuryas the muscles and tendons around it become fatigued with activity. Thestrategies for any rehabilitation program include improving individual muscleendurance while maintaining cardiovascular or total body endurance." In terms of power, a weak, deconditioned muscle is prone to re-injury whencalled upon to perform a power move. Strategies for developing powerinclude rapid motion against resistance, use of rubber bands, medicine ballsor weight machines." Sustained speed provides for reconditioning the injured part to anaerobic(without oxygen) activity and coordination of movement. Interval training(e.g., sets of 440 yards over 90 seconds) several times per week is anexcellent supplement to the rehabilitation of a lower extremity injury,provided the operator performs the activity below the pain threshold.Continued use of ice and intermittent application of electrical stimulation,ultrasound and other therapeutic modalities will help accelerate the rapid return to fullactivity.The Navy SEAL Physical Fitness Guide 205