Rehab & Taping

If you are going to be around horses and rodeo, at one time or another you are going to get banged up. The following pages consist of some basic medical knowledge regarding the recognition and treatment of many of our commonly seen injuries. We have even given you some general information on Nutrition and Supplements you can use at home and on the road for those who have a hectic schedule.

While we by no means intend for this to be a detailed medical text, we enlisted the help of many medical colleagues within the Justin Boots Sportsmedicine Program to get you the most up-to-date help. Please consult a medical professional to get much more detailed information on any or all of these areas.

We will devote a lot of articles and information to helping you be more physically fit and flexible, with specialty work for specific events, so check back often as we update these files and tips.

Elbow Tape Job With Elastikon

Elbow With Athletic Tap

PCL Tape Job With Elastikon

MCL Tape Job

ACL Tape Job

Basic Wrist Tape Job

Basic Wrist Tape Job With Block

Basic Wrist Tape Job With 1 Inch Elastikon

Exercises

Advanced: Upper Extremity

Bicep Curls
Start with elbows straight at sides, and then bend elbows upward to your chest. Can also perform alternating or with one side only.Perform 3 time 15 repetitions.
Single Leg Balance-Bicep Curls
Stand on one leg. Start with your arms down at your sides and your palms facing outwards. Then bend your elbows upward to your chest. Can also perform alternating or one side only like in the third and forth picture.Perform 3 sets of 15 repetitions.

Basic Core Exercises

When you hear the term “core,” abdominal muscles may immediately come to mind. However, the core actually comprises much more than just the abs. The core includes all the deep and superficial muscles used to stabilize, align, and move the trunk of the body as well as the pelvis and hips.The core is where the body’s center of gravity is located, and is the root source of all movement whether we’re talking about trunk movement or movement of the extremities.

Basic Lower Extremity

Supporting left thigh behind knee, slowly straighten knee until stretch is felt in back of thigh. Hold 30 seconds. Lying on floor with left leg on wall, other leg through doorway, scoot buttocks toward wall until stretch is felt in back of thigh. As leg relaxes scoot closer to wall hold 30 seconds. Pull left knee toward opposite shoulder. Hold 30 seconds. Relax. With left leg hanging over side of bench, other knee to chest relax leg as much as possible. Hold 30 seconds. Relax.

Basic Upper Extremity

Facing anchor , tubing around the right hand, elbow bent 90 degrees, forearm forward, pull forearm back, keeping elbow bent. Repeat 20 times per set. Do 3 sets per session. Do 1 session per day. Hold tubing in left hand, elbow at side and forearm across body. Rotate forearm out. Repeat 20 times per set. Do 3 sets per session. Do 1 session per day. Hold tubing in left hand, elbow at side and forearm out. Rotate forearm in across body. Peat 20 times per set. Do 3 sets per session. Do 1 session per day.

Taping for the MCL Injured Knee

Tips: Always remember to keep the knee bent to approximately 15 degrees (this is easier to maintain with a one inch object under the heel-for example, the cap to the adhesive spray). The more you stretch the tape when applying the strips, the tighter the tape job will be. When going around the thigh or calf be sure to tighten (contract) those muscles. This will decrease the likelihood of making the tape job too tight and causing the underlying muscles to cramp. Spreading baby powder over a completed tape job will help prevent it from binding with your jeans.

Taping for the PCL Injured Knee

Always remember to keep the knee bent to approximately 15 degrees (this is easier to maintain with a one inch object under the heel–for example, the cap to the adhesive spray) The more you stretch the tape when applying the strips, the tighter the tape job will be. When going around the thigh or calf be sure to tighten (contract) those muscles. This will decrease the likelihood of making the tape job too tight and causing the underlying muscles to cramp. Spreading baby powder over a completed tape job will help prevent it from binding with your jeans.

Taping for the ACL Injured Knee

Tips: Always remember to keep the knee bent to approximately 15 degrees (this is easier to maintain with a one inch object under the heel-for example, the cap to the adhesive spray).
The more you stretch the tape when applying the strips, the tighter the tape job will be. When going around the thigh or calf be sure to tighten (contract) those muscles. This will decrease the likelihood of making the tape job too tight and causing the underlying muscles to cramp. Spreading baby powder over a completed tape job will help prevent it from binding with your jeans.

Hyper Extended Elbow

Tips: Always remember to keep the elbow bent to approximately 30 degrees (as shown in Figure 1). When taping around the Biceps and Forearm, be sure to tighten (contract those muscles. This will decrease the likelihood of making the tape job too tight and causing the underlying muscles to cramp or the hand to go numb. When the tape job is done and you attempt to forcefully straighten the arm, the tape should stop your elbow just short of going straight (approx. 10 degrees.) When taping an elbow, keep the hand/wrist in the position it will be used in your event, i.e. thumb up in Bareback Riding and thumb out in bullriding.

Lumbosacral & Hip Dysfunction Treatment 18

Treatment For Lumbosacral and Hip Dysfunction

Treatment For Lumbosacral & Hip Dysfunction Lliopsoas ORIGIN: Lateral surface of the lumbar vertebrae (T12-L5) INSERTION: Lesser trochanter of the femur ACTION: Main hip flexor & assists in external rotation of the hip NERVE/MYOTOME: anterior rami off the lumbar plexus at the levels of L1-L3 ARTERY: Lumbar

Stretches For Lumbosacral & Hip Dysfunction

Home Stretch Program For Lumbosacral & Hip Dysfunction Foam Roller TP Home Program For Lumbosacral & Hip Dysfunction Trigger Point Ball Home Program For Lumbosacral & Hip Dysfunction Home Mobilization Program For Lumbosacral & Hip Dysfunction

Exercises For Lumbosacral and Hip Dysfunction

Exercises For Lumbosacral & Hip Dysfunction

#1: Isometric “Draw In” contractions.

Hips & Knees both at 90 degrees.

Perform a “Draw in”, belly button to your back bone as you exhale and contract rib cage to hips during this 3 part exercise. This is the same feeling of lower abdomen muscles contracting when tucking in your shirt. The transverse abdominis muscle is the strong stabilizer of the low back and pelvis we are training here. This lower deeper muscle is not your rectus abdominis or “6 pack” stomach muscle you notice on fit people. We are not attempting to fire the 6 pack ab muscle in these exercises.

Hold Isometric contraction for 10 seconds straight against knees with focus of the transverse and lower oblique muscles contracting, relax 2-5 seconds.

Then isometric pressure with hands against knees with outside pressure against hands at the knees for 10 seconds, maintain “Draw in”. relax 2-5 seconds.

Lastly, the third Isometric you hold for 10 seconds straight against your hands and squeeze knees in, focus on the “draw in” to train lower ab muscles to contract and fire automatically for proper pelvic stabilization.

Exercise #2: Dead Bug.

Maintain the “Draw in”, belly button to back bone as exhaling and rib cage to hips. Start with 10 controlled alternating moves. Progress too adding reps weekly, up to 30. Then after a month , add sets.

Exercise #3: Reach Ups

Focus on the “Draw in” move, belly button to back bone, as exhaling and rib cage to hips. It’s the same feeling you have in your ab muscle as when tucking in your shirt.

Initially reach as far up as possible after shoulder blades off the table or floor, can later alternate hands with higher reach. Feel the lower ab muscles below the belly button contracting.

Again start with 10 reps, progress weekly up to 30. Add sets after a month.

This “Draw in” maneuver and pelvic stabilization needs to start to become automatic with any activity or movement. You will fire and hold your low transverse deep abdominal muscle to support your Low Back, SI Joint, Pelvis, Hips, and Groins. Whether, nodding in the chute, reaching for a steer and putting one down, staying square on your horse roping or turning a barrel, as well as simple movements as picking up a bale of hay, etc. this is the key to less back pain and stronger movements, thus better performance in your event.

Also remember, move your midsection (back and hips) as a unit, do not rotate at the low back. We’ll try to explain more and answer questions as you try these exercises and feel the lower ab muscles stabilizing.

Progress to other exercises as you continue to activate the transverse and oblique muscles of the lower abdomen to perform to higher levels.

Bridging

Maintain “Draw in”, belly button to backbone, and rib cage to pelvis like we have focused on in other pelvic stab exercises. It is the same feeling in your lower ab muscles, below your belly button, as when you tuck your shirt in.

Maintain plank position with firing of glute muscles as well. Keep knees close together. Progress to single leg and longer holding time.

Pre Ride Warm Up

General Health Information

Diet

Nutrition Made Easy It is the intent of this chapter to help you understand the basics of nutrition. You will understand how proteins, fats, and carbohydrates work together to provide you with a well rounded nutritional program. Also in this chapter you will be given a list

Supplements

Supplements A common question we get asked by everyone trying to improve themselves or their performance is “does brand x supplement really work”? To give you a little background knowledge, In 1994 , Congress enacted the Dietary Supplement Health and Education Act, or DSHEA, which set up

Rehab and Taping