We’ve all had it happen, you’re playing the big game or at practice and you twist your ankle. Causing searing pain and discomfort. Your immediate thought is that you won’t be able to play for months, and you’ll never be back to your prime. However, with the help of neuromuscular reeducation, you may actually be able to hit and exceed your prime.
What is Neuromuscular Reeducation?
Neuromuscular reeducation is a therapeutic technique used to help individuals recover from injuries or illnesses that have affected their typical everyday life. It’s a type of physical therapy that focuses on retraining the nervous system and muscles to work together effectively.
The goal of neuromuscular reeducation is to improve proprioception. Proprioception is the ability to sense the position and movement of the body. Through a variety of exercises that help the brain and muscles communicate better with one another, we are able to improve our proprioception after an injury occurs.
Neuromuscular reeducation is often used in conjunction with other therapies, such as strength training and stretching, to help individuals regain full range of motion and strength. It can be helpful for a wide range of conditions, including sports injuries, neurological disorders, and chronic pain.
Overall, neuromuscular reeducation can be an effective tool for improving movement patterns and reducing pain, ultimately helping individuals return to their normal activities and improve their quality of life.
Study: Ankle Stability & Neuromuscular Reeducation
One recent study on neuromuscular reeducation was published in the Journal of Orthopaedic & Sports Physical Therapy in 2021. This study aimed to investigate the effectiveness of neuromuscular reeducation for the treatment of chronic ankle instability.
This condition often plagues athletes and is a common condition that affects many individuals who have experienced ankle sprains or other injuries. Some of which are your average everyday gym-goers. It is characterized by recurrent ankle sprains, weakness, and instability, which can lead to chronic pain and disability.
The study included 40 individuals with chronic ankle instability who were randomly assigned to either a neuromuscular reeducation group or a control group. The neuromuscular reeducation group received a six-week program of exercises aimed at improving balance, coordination, and proprioception, while the control group received standard care.
The results of the study showed that the individuals in the neuromuscular reeducation group had significant improvements in balance, proprioception, and ankle stability compared to the control group. The researchers concluded that neuromuscular reeducation may be an effective treatment option for individuals with chronic ankle instability.
This study adds to the growing body of research on the effectiveness of neuromuscular reeducation for various musculoskeletal conditions. It suggests that neuromuscular reeducation may be a valuable tool for improving movement patterns and reducing pain and disability in individuals with chronic ankle instability.
Common Neuromuscular Reeducation Exercises
Neuromuscular reeducation exercises are designed to help individuals retrain their muscles and nervous system to work together more effectively. Here are some examples of neuromuscular reeducation exercises:
Balance exercises: Standing on one leg, standing on a wobble board or unstable surface, or standing on a foam pad while performing various movements.
Coordination exercises: Activities that require coordination of multiple body parts, such as crawling, skipping, or jumping jacks.
Proprioceptive exercises: Activities that challenge body awareness, such as closing the eyes and trying to maintain balance, or standing on an unstable surface and reaching for an object.
Resistance training: Exercises that target specific muscle groups and improve muscle control, such as using resistance bands, weight lifting, or bodyweight exercises.
Core stabilization exercises: Exercises that target the muscles of the core, such as planks, bridges, or bird dogs.
Functional movement exercises: Exercises that simulate real-life movements, such as lunges, squats, or stepping up and down from a platform.
These exercises can be tailored to an individual’s specific needs and goals and can be progressed over time as their abilities improve.
Neuromuscular Reeducation Workout Routine
- Warm-up: Begin with 5-10 minutes of light cardio, such as walking or cycling, to get the blood flowing and prepare the body for exercise.
- Balance exercises: Perform standing on one leg for 30 seconds on each leg, standing on a foam pad and reaching in different directions, or standing on a wobble board while performing various movements for 2-3 sets of 10-15 repetitions.
- Coordination exercises: Perform exercises that require coordination of multiple body parts, such as skipping, grapevines, or ladder drills for 2-3 sets of 30 seconds each.
- Proprioceptive exercises: Perform activities that challenge body awareness, such as standing on an unstable surface and tossing a ball back and forth, or closing the eyes and trying to maintain balance for 2-3 sets of 10-15 repetitions.
- Resistance training: Perform exercises that target specific muscle groups and improve muscle control, such as resistance band exercises for the shoulder or hip muscles, or bodyweight exercises for the core and lower body for 2-3 sets of 10-15 repetitions.
- Core stabilization exercises: Perform exercises that target the muscles of the core, such as planks, bridges, or bird dogs for 2-3 sets of 30 seconds to 1 minute each.
- Functional movement exercises: Perform exercises that simulate real-life movements, such as lunges, squats, or step-ups for 2-3 sets of 10-15 repetitions.
- Cool-down: Finish with 5-10 minutes of stretching or foam rolling to help the muscles relax and prevent soreness.
Important Note: Remember to consult with a healthcare provider or physical therapist before starting any new exercise routine.
Pairing Peptides with Neuromuscular Reeducation
While BPC-157 has primarily been studied for its effects on wound healing, there is some evidence to suggest that it may also have potential benefits for neuromuscular reeducation.
One study, published in the journal Neuroscience Letters, found that BPC-157 was able to protect against muscle dysfunction and oxidative stress in rats with spinal cord injury. The researchers noted that BPC-157 may have potential therapeutic applications for promoting functional recovery in individuals with spinal cord injury.
While more research is needed to fully understand the potential benefits of BPC-157 for neuromuscular reeducation, these early studies suggest that it may have promise as a therapeutic agent for promoting muscle repair and recovery. You can enhance your healing process when you buy your BPC-157 today Click here to learn more.