#acl Instagram Photos & Videos

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Latest #acl Posts

  • The ACL series II
'The Comeback' "In my previous post of the series I told you how I got injured and the pre injury and post surgery phase of my injury. This post will tell you about everything between the span of me being unconscious to walking and doing squats." (Story of how I got injured is below 2nd point)
~
Week 2-4: As having a complete ACL tear wasn't enough my medial Meniscus was also destroyed and I had a damaged PCL. Most ACL patients start walking within the 1st two weeks but not me. These 2 weeks were focused on getting my muscles stronger and increase my flexion and decreasing my Extension to 0°
~
Week 5: this is where everything went smoothly after my appointment with the doctor he said I can start complete weight bearing. This came at a cost my excercises were increased significantly which was very exhausting. But that feeling of walking again sent me into a state of complete bliss. I reached 100° flexion and 3° extension which has yet to come to zero, my main focuses are reduction of the swelling and increasing my knowledge about sports injury and sports nutrition. ~
How I got injured: During the opening of my Under 19 Nationals held in Patna,Bihar I was attempting a dunk and in the process of dunking I grabbed the ring which destroyed my balanced I landed and my knee went in a way I had never seen it, I destroyed my ACL, Meniscus injured my PCL and sprained my left calf muscle. .
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Know my story @theyoungath .
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@ekalavyas @acl_recovery_club @theaclclub .
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#acl #aclrecovery #acltear #recovery #aclsurgery #aclreconstruction #aclrehabilitation #aclfest #acls #meniscusrehab #meniscustear #meniscussurgery #sportsinjuries #sportsinjuryrehab #sportsinjuryrecovery #sport #fitness #training #gym #motivation #sports #fit #workout
  • The ACL series II
    'The Comeback' "In my previous post of the series I told you how I got injured and the pre injury and post surgery phase of my injury. This post will tell you about everything between the span of me being unconscious to walking and doing squats." (Story of how I got injured is below 2nd point)
    ~
    Week 2-4: As having a complete ACL tear wasn't enough my medial Meniscus was also destroyed and I had a damaged PCL. Most ACL patients start walking within the 1st two weeks but not me. These 2 weeks were focused on getting my muscles stronger and increase my flexion and decreasing my Extension to 0°
    ~
    Week 5: this is where everything went smoothly after my appointment with the doctor he said I can start complete weight bearing. This came at a cost my excercises were increased significantly which was very exhausting. But that feeling of walking again sent me into a state of complete bliss. I reached 100° flexion and 3° extension which has yet to come to zero, my main focuses are reduction of the swelling and increasing my knowledge about sports injury and sports nutrition. ~
    How I got injured: During the opening of my Under 19 Nationals held in Patna,Bihar I was attempting a dunk and in the process of dunking I grabbed the ring which destroyed my balanced I landed and my knee went in a way I had never seen it, I destroyed my ACL, Meniscus injured my PCL and sprained my left calf muscle. .
    .
    .
    Know my story @theyoungath .
    .
    @ekalavyas @acl_recovery_club @theaclclub .
    .
    .
    #acl #aclrecovery #acltear #recovery #aclsurgery #aclreconstruction #aclrehabilitation #aclfest #acls #meniscusrehab #meniscustear #meniscussurgery #sportsinjuries #sportsinjuryrehab #sportsinjuryrecovery #sport #fitness #training #gym #motivation #sports #fit #workout

  •  6  1  14 December, 2019
  • As you can see I got a funny back leg. It's been this way a long time. It doesn't hurt nor does it slow me down.  Mom thinks it's an  #AchillesTendon  issue.  It can be  degenerative or from trauma and can be complete or partial. Traumatic causes include tears, strains, and accidents.  Will be heading to the vet for a wellness visit so @project.andi knows what is going on with cute little me.
  • As you can see I got a funny back leg. It's been this way a long time. It doesn't hurt nor does it slow me down. Mom thinks it's an #AchillesTendon issue. It can be degenerative or from trauma and can be complete or partial. Traumatic causes include tears, strains, and accidents. Will be heading to the vet for a wellness visit so @project.andi knows what is going on with cute little me.

  •  3  1  14 December, 2019
  • Barbell Complex 💪🏼 Earlier in the rehab process, one of our first goals is hypertrophy of the muscles and restoring work capacity.

Utilizing a barbell complex is a great option during this phase. This is a lower weight but continuous movement. In addition to getting the heart rate elevated, it is a nice way to accumulate a lot of reps which is key for hypertrophy. Hypertrophy is the first step to restoring your strength.

The movements can be altered depending on the athletes needs, capability and saftey.  Once cleared by your medical provider, Choose 6-8 movements that can be done with a barbell. Start with 4-5 sets of 6 and progress as you are able.

#barbell #strength #hypertrophy #sportsrehab #athlete #sportsphysio #acl #aclrecovery #kineticdifference #milwaukeephysicaltherapist
  • Barbell Complex 💪🏼 Earlier in the rehab process, one of our first goals is hypertrophy of the muscles and restoring work capacity.

    Utilizing a barbell complex is a great option during this phase. This is a lower weight but continuous movement. In addition to getting the heart rate elevated, it is a nice way to accumulate a lot of reps which is key for hypertrophy. Hypertrophy is the first step to restoring your strength.

    The movements can be altered depending on the athletes needs, capability and saftey. Once cleared by your medical provider, Choose 6-8 movements that can be done with a barbell. Start with 4-5 sets of 6 and progress as you are able.

    #barbell #strength #hypertrophy #sportsrehab #athlete #sportsphysio #acl #aclrecovery #kineticdifference #milwaukeephysicaltherapist

  •  5  1  14 December, 2019
  • ACL Tear ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The Lever Test (aka Lelli’s Test) is another test that can be used in assessing patients for ACL tears with high accuracy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
@ptsmc
  • ACL Tear ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The Lever Test (aka Lelli’s Test) is another test that can be used in assessing patients for ACL tears with high accuracy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    @ptsmc

  •  9  1  14 December, 2019
  • On the FIRST day of GIVEAWAY 🎄☃️❄️🎅 , 1 lucky winner will get these Patella Tendon Knee straps + $10 Adidas Gift Card
Anyone who loves running, walking, hiking, workouts and the same intensity level activities knew that a Knee Strap is essential keeping the knees from potential injury during these activities.
⚠️Rules are easy-peasy: ✔️ You must already FOLLOW @ Bodyprox
✔️ DOUBLE-TAP this post
✔️ Share with us in the comments, what is your favorite food this holiday season.

Easy right? What are you waiting for? Submit your entries within 24hours and get a chance to win our 1st Day Giveaway Items. This promotion is in no way sponsored, endorsed or administered by, or associated with, Instagram.
  • On the FIRST day of GIVEAWAY 🎄☃️❄️🎅 , 1 lucky winner will get these Patella Tendon Knee straps + $10 Adidas Gift Card
    Anyone who loves running, walking, hiking, workouts and the same intensity level activities knew that a Knee Strap is essential keeping the knees from potential injury during these activities.
    ⚠️Rules are easy-peasy: ✔️ You must already FOLLOW @ Bodyprox
    ✔️ DOUBLE-TAP this post
    ✔️ Share with us in the comments, what is your favorite food this holiday season.

    Easy right? What are you waiting for? Submit your entries within 24hours and get a chance to win our 1st Day Giveaway Items. This promotion is in no way sponsored, endorsed or administered by, or associated with, Instagram.

  •  1  1  14 December, 2019
  • Pulling out a super long tendon!!
This video shows the removal of semitendinosus and gracilis tendon grafts for #ACL (anterior cruciate ligament) reconstruction!!
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#med #doctor #learn #medical #tendon
  • Pulling out a super long tendon!!
    This video shows the removal of semitendinosus and gracilis tendon grafts for #ACL (anterior cruciate ligament) reconstruction!!
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    .
    .
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    #med #doctor #learn #medical #tendon

  •  166  0  14 December, 2019
  • 🥊NEXT ROUND 🎬💥
⚽️ Albenga - Athletic Club
🏟 Stadio Annibale Riva ⏱ h.15.00 #acl #forzacl #AlbAth
  • 🥊NEXT ROUND 🎬💥
    ⚽️ Albenga - Athletic Club
    🏟 Stadio Annibale Riva ⏱ h.15.00 #acl #forzacl #AlbAth

  •  15  0  14 December, 2019
  • Weak ankles are not something a brace or taping can fix 👀
👀

Athletes have way too many recurring episodes whereby they continually roll their ankles ⭐️
⭐️
⭐️ Common yes. Normal no. ✅
✅
  • Weak ankles are not something a brace or taping can fix 👀
    👀

    Athletes have way too many recurring episodes whereby they continually roll their ankles ⭐️
    ⭐️
    ⭐️ Common yes. Normal no. ✅
    ✅

  •  4  1  14 December, 2019
  • "I am a fitness professional who uses ice/cold therapy daily for therapeutic purposes. I personally manage my own lower back pain with the use of ice/cold therapy and have found THE COLDEST ice pack brand to be the BEST on the market. The ice pack get extremely cold and delivers a consistent temperature for quick relief. The ice pack is super easy to use and versatile with it's long velcro straps. I can use it around my lower back, upper back, elbow, knees etc. The ice packs can be registered for a lifetime warranty and the company has excellent customer service. I own THREE of these ice packs and highly recommend them!" - Christine Norwitch 
Coldest Ambassador: @re_bull
📸 @shannon.w.williams 
#thecoldestIcePack
#fitness
#health #acl #acltear #icepack #sprain #pulledquad #anklesprain
  • "I am a fitness professional who uses ice/cold therapy daily for therapeutic purposes. I personally manage my own lower back pain with the use of ice/cold therapy and have found THE COLDEST ice pack brand to be the BEST on the market. The ice pack get extremely cold and delivers a consistent temperature for quick relief. The ice pack is super easy to use and versatile with it's long velcro straps. I can use it around my lower back, upper back, elbow, knees etc. The ice packs can be registered for a lifetime warranty and the company has excellent customer service. I own THREE of these ice packs and highly recommend them!" - Christine Norwitch
    Coldest Ambassador: @re_bull
    📸 @shannon.w.williams
    #thecoldestIcePack
    #fitness
    #health #acl #acltear #icepack #sprain #pulledquad #anklesprain

  •  22  0  14 December, 2019
  • Glutes = powerhouse muscle...all my clients or people I work with are probably sick of me talking about the importance of glutes (strength, activation, movement, lower back pain, hamstring injuries, posture, jumping, running, sprinting etc)
Hip trusters for posterior chain exercises. Glutes are the main hip extensionor. The hip thruster is a great hip domonant assistant exercise for lower body. Knees bent at 90° = more glutes recruitment. Legs extended longer = more hamstring recruitment. 
At the bottom of the lift rotate the pelvis to a posterior pelvis tilt. This helps glutes activation. (Anterior pelvis tilt mean more lower back).............using the resistance band forces abduction and  recruits glutes med..........super exercise for glute development and should be used in every athletes program........(my opinion) 
#aclrehab #acl #strengthandconditioning #strengthandconditioningcoach #personaltrainer #physioassistant #physiotherpaistassistant #wellbeing #injuryrehab #keeponlearning #trainhard 
@achievefitness_irl
@rns.sportstherapyclinic
  • Glutes = powerhouse muscle...all my clients or people I work with are probably sick of me talking about the importance of glutes (strength, activation, movement, lower back pain, hamstring injuries, posture, jumping, running, sprinting etc)
    Hip trusters for posterior chain exercises. Glutes are the main hip extensionor. The hip thruster is a great hip domonant assistant exercise for lower body. Knees bent at 90° = more glutes recruitment. Legs extended longer = more hamstring recruitment.
    At the bottom of the lift rotate the pelvis to a posterior pelvis tilt. This helps glutes activation. (Anterior pelvis tilt mean more lower back).............using the resistance band forces abduction and recruits glutes med..........super exercise for glute development and should be used in every athletes program........(my opinion)
    #aclrehab #acl #strengthandconditioning #strengthandconditioningcoach #personaltrainer #physioassistant #physiotherpaistassistant #wellbeing #injuryrehab #keeponlearning #trainhard
    @achievefitness_irl
    @rns.sportstherapyclinic

  •  6  1  14 December, 2019
  • 💥𝐏𝐓. 𝟒 𝐀𝐂𝐋 𝐒𝐄𝐑𝐈𝐄𝐒: 𝐍𝐎𝐑𝐃𝐈𝐂 𝐇𝐒 𝐂𝐔𝐑𝐋𝐒🦵🏼
•
Why this exercise for ACL (P)rehab?
•
The ACL prevents anterior translation of the tibia.  What muscle attaches to the tibia and teams up with the ACL to prevent excessive tibial anterior translation?
•
You guessed it 𝗧𝗛𝗘 𝗛𝗔𝗠𝗦𝗧𝗥𝗜𝗡𝗚𝗦! 🦵🏼
•
Strong hamstrings are crucial for your lower body stability, jumping, landing, running, and absorbing impacts.  Another sex difference that puts females at risk for ACL tears is their hamstrings are much weaker eccentrically than their quads are concentrically.  Males hamstring to quad strength ratio is ~50/50 to females ~33/66.
•
Do not sleep on this exercise in your training!  In one study, this exercise was shown to decrease hamstring re-injury by 85%!
•
Preferably, you would have a friend hold your ankles down in the 1st video for more tension to be developed in the hamstrings. Swipe to see a more ideal set up of the Nordic Hamstring Exercise.  @ali_harvey_ with the monster hamstrings!!
•
Get some movement in today 🏋🏾‍♀️🧗🏼‍♂️🚴🏾‍♀️! Don’t forget to tap❤️ and save🔰
•
•
• 
#alwayscontinuelearning #acl
•
📚Petersen J, et al. Preventive effect of eccentric training on acute hamstring injuries in men's soccer: a cluster-randomized controlled trial. Am J Sports Med. 2011.
  • 💥𝐏𝐓. 𝟒 𝐀𝐂𝐋 𝐒𝐄𝐑𝐈𝐄𝐒: 𝐍𝐎𝐑𝐃𝐈𝐂 𝐇𝐒 𝐂𝐔𝐑𝐋𝐒🦵🏼
    •
    Why this exercise for ACL (P)rehab?
    •
    The ACL prevents anterior translation of the tibia. What muscle attaches to the tibia and teams up with the ACL to prevent excessive tibial anterior translation?
    •
    You guessed it 𝗧𝗛𝗘 𝗛𝗔𝗠𝗦𝗧𝗥𝗜𝗡𝗚𝗦! 🦵🏼
    •
    Strong hamstrings are crucial for your lower body stability, jumping, landing, running, and absorbing impacts. Another sex difference that puts females at risk for ACL tears is their hamstrings are much weaker eccentrically than their quads are concentrically. Males hamstring to quad strength ratio is ~50/50 to females ~33/66.
    •
    Do not sleep on this exercise in your training! In one study, this exercise was shown to decrease hamstring re-injury by 85%!
    •
    Preferably, you would have a friend hold your ankles down in the 1st video for more tension to be developed in the hamstrings. Swipe to see a more ideal set up of the Nordic Hamstring Exercise. @ali_harvey_ with the monster hamstrings!!
    •
    Get some movement in today 🏋🏾‍♀️🧗🏼‍♂️🚴🏾‍♀️! Don’t forget to tap❤️ and save🔰
    •
    •
    •
    #alwayscontinuelearning #acl
    •
    📚Petersen J, et al. Preventive effect of eccentric training on acute hamstring injuries in men's soccer: a cluster-randomized controlled trial. Am J Sports Med. 2011.

  •  76  5  14 December, 2019
  • 🛠 Préparation 🛠

Après une vilaine blessure au football sur un pivot (rupture LCA), Amaury ​est venu me voir afin de préparer au mieux son opération. Ces deux dernières semaines il a travaillé dur pour renforcer les chaînes musculaires liées à la stabilisation du genou​ 🏋🏽‍♂️. En lien direct avec sa kinésithérapeute (que je remercie pour sa disponibilité​ 👌🏼​), nous avons trouvé une formule pour être les plus complémentaires possibles, d’une part travailler sur l’amplitude, la souplesse et la proprioception et de l’autre sur le renforcement musculaire et rattraper un éventuel déséquilibre entre les quadriceps et ischios-jambier ⚖️.
L’opération maintenant réalisée, le plus dur reste à venir.
Après un break récupération avec sa kiné, Amaury reprendra le chemin de la salle pour travailler sur le haut du corps en attendant que son genou ait récupéré.
Conserver une activité sportive et continuer de se fixer des objectifs lors d’une blessure permet de rester concentré sur la récupération et éviter de déprimer💆🏻‍♂️.
NB : Des études ont démontré l'intérêt de la préparation physique avant une opération du genou, ceci afin d’anticiper un maximum la “fonte” musculaire et de prévenir des douleurs post-opératoires. Sources : Shaarani & Al “Effect of Prehabilitation on the Outcome of Anterior Cruciate Ligament Reconstruction” 2013, Grindem & Al “How does a combined preoperative and postoperative rehabilitation programme influence the outcome of ACL reconstruction 2 years after surgery?”. #personaltrainer#sport#rehab#acl#larochelle#larochelle17000
  • 🛠 Préparation 🛠

    Après une vilaine blessure au football sur un pivot (rupture LCA), Amaury ​est venu me voir afin de préparer au mieux son opération. Ces deux dernières semaines il a travaillé dur pour renforcer les chaînes musculaires liées à la stabilisation du genou​ 🏋🏽‍♂️. En lien direct avec sa kinésithérapeute (que je remercie pour sa disponibilité​ 👌🏼​), nous avons trouvé une formule pour être les plus complémentaires possibles, d’une part travailler sur l’amplitude, la souplesse et la proprioception et de l’autre sur le renforcement musculaire et rattraper un éventuel déséquilibre entre les quadriceps et ischios-jambier ⚖️.
    L’opération maintenant réalisée, le plus dur reste à venir.
    Après un break récupération avec sa kiné, Amaury reprendra le chemin de la salle pour travailler sur le haut du corps en attendant que son genou ait récupéré.
    Conserver une activité sportive et continuer de se fixer des objectifs lors d’une blessure permet de rester concentré sur la récupération et éviter de déprimer💆🏻‍♂️.
    NB : Des études ont démontré l'intérêt de la préparation physique avant une opération du genou, ceci afin d’anticiper un maximum la “fonte” musculaire et de prévenir des douleurs post-opératoires. Sources : Shaarani & Al “Effect of Prehabilitation on the Outcome of Anterior Cruciate Ligament Reconstruction” 2013, Grindem & Al “How does a combined preoperative and postoperative rehabilitation programme influence the outcome of ACL reconstruction 2 years after surgery?”. #personaltrainer #sport #rehab #acl #larochelle #larochelle17000

  •  22  0  14 December, 2019
  • Video nasvet z @luka.hren . 
Izpadni korak je odlična vaja za krepitev mišic nog.🙌
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Vendar včasih tudi lastna telesna teža predstavlja preveliko breme za izvajanje te enonožne vaje. .
V KinVitalu se tega zavedamo in vajo v takšnem primeru prilagodimo, da posamezniku kar najbolje koristi. Na posnetku uporabimo elastiko kot sredstvo manjšanja obremenitve oziroma kot sredstvo razbremenitve. .
Tistim, ki imajo morebitne težave z ravnotežjem, pa pomaga tudi pri tem.😉
  • Video nasvet z @luka.hren .
    Izpadni korak je odlična vaja za krepitev mišic nog.🙌
    .
    Vendar včasih tudi lastna telesna teža predstavlja preveliko breme za izvajanje te enonožne vaje. .
    V KinVitalu se tega zavedamo in vajo v takšnem primeru prilagodimo, da posamezniku kar najbolje koristi. Na posnetku uporabimo elastiko kot sredstvo manjšanja obremenitve oziroma kot sredstvo razbremenitve. .
    Tistim, ki imajo morebitne težave z ravnotežjem, pa pomaga tudi pri tem.😉

  •  31  2  14 December, 2019
  • Not looking good for me...😟
#acl
  • Not looking good for me...😟
    #acl

  •  3  1  14 December, 2019
  • Single leg hurdle jumps and double leg rebound jumps.
@rns.sportstherapyclinic
@achievefitness_irl
Introducing some double leg  plyos and single leg hurdle work to Kate's program. Just over the 5 month mark now. Plenty more work needed increasing strength in every plane. The ability to absorb force is essential in life not just the return to sport. 
We are on the right track.
Running, jumping, landing all introduced into her program now. Still strengthening and working hard. Long road ahead still. The use of plyometric and jumping exercises in rehabilitation is to help improve and repair the breakdown in neuromuscular system (ability to control full muscle function) also helps prepare the bodys musculoskeletal system for rapid movements and for  producing and absorbing large amounts force. These forces will be similar to those encountered during sporting activities I.e football, hurling, soccer.  Eventually aiding in a complete and full recovery and return to sport for the athlete or client.
Starting with low intensity jumps and plyos will aid in balance while in movement (dynamic balance) and proprioception. 
#aclrehab #acl #strengthandconditioning #strengthandconditioningcoach #personaltrainer #physioassistant #physiotherpaistassistant #wellbeing #injuryrehab #keeponlearning #trainhard
  • Single leg hurdle jumps and double leg rebound jumps.
    @rns.sportstherapyclinic
    @achievefitness_irl
    Introducing some double leg plyos and single leg hurdle work to Kate's program. Just over the 5 month mark now. Plenty more work needed increasing strength in every plane. The ability to absorb force is essential in life not just the return to sport.
    We are on the right track.
    Running, jumping, landing all introduced into her program now. Still strengthening and working hard. Long road ahead still. The use of plyometric and jumping exercises in rehabilitation is to help improve and repair the breakdown in neuromuscular system (ability to control full muscle function) also helps prepare the bodys musculoskeletal system for rapid movements and for producing and absorbing large amounts force. These forces will be similar to those encountered during sporting activities I.e football, hurling, soccer. Eventually aiding in a complete and full recovery and return to sport for the athlete or client.
    Starting with low intensity jumps and plyos will aid in balance while in movement (dynamic balance) and proprioception.
    #aclrehab #acl #strengthandconditioning #strengthandconditioningcoach #personaltrainer #physioassistant #physiotherpaistassistant #wellbeing #injuryrehab #keeponlearning #trainhard

  •  8  0  14 December, 2019
  • I am home. The manipulation went well. He was able to move me to 135 degrees in the OR under anesthesia. I did a PT session after I woke up and she was able to get me to 90 by the end of the session. Way better. It is sore but not super painful at this time but they gave me a ton of meds. I have had Chris doing PT on the leg with me at home as well and we will do that every hour or 2. I have PT again tomorrow.
Right now I am sitting on the couch with my foot on the floor like a normal person. It is probably at about 70 degrees with no pain. :) Of course, it could not just be a smooth ride...Issues with insurance and prior auths so I have not gotten my approval still for the in-home PT and the much-needed CPM. So Chris and I have spent the afternoon on the phone and computer trying to get that set up ASAP. 
Thanks for all the messages, thoughts, and prayers today!!! Moving forward!!!
.
.
#recovery #manualmapulation #acl
#bloodclot #dvt #icepack #bend #meniscusrepair #hopethisisit
  • I am home. The manipulation went well. He was able to move me to 135 degrees in the OR under anesthesia. I did a PT session after I woke up and she was able to get me to 90 by the end of the session. Way better. It is sore but not super painful at this time but they gave me a ton of meds. I have had Chris doing PT on the leg with me at home as well and we will do that every hour or 2. I have PT again tomorrow.
    Right now I am sitting on the couch with my foot on the floor like a normal person. It is probably at about 70 degrees with no pain. :) Of course, it could not just be a smooth ride...Issues with insurance and prior auths so I have not gotten my approval still for the in-home PT and the much-needed CPM. So Chris and I have spent the afternoon on the phone and computer trying to get that set up ASAP.
    Thanks for all the messages, thoughts, and prayers today!!! Moving forward!!!
    .
    .
    #recovery #manualmapulation #acl
    #bloodclot #dvt #icepack #bend #meniscusrepair #hopethisisit

  •  3  1  14 December, 2019
  • Change of direction + cutting forces places a high amounts of force through muscle, tendon, ligament, joint and nerve. Strength imbalances lead to force mismanagement + injury
  • Change of direction + cutting forces places a high amounts of force through muscle, tendon, ligament, joint and nerve. Strength imbalances lead to force mismanagement + injury

  •  14  4  14 December, 2019
  • ✅ ⚽️ ACL On-Field Rehabilitation ⚽️✅
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👉 Soccer-Specific Technical Skills.
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⚽️ ⚽️ Continuing with more complex activities the player will initiate practicing preplanned soccer-specific drills and game situations. First with no pressure. Then adding external demands and more neurocognitive demands to challenge the athlete.
Reactive-movement: for example running forward and changing direction at the cone, either right or left, depending on how the player reacts to the cue presented immediately before the required task.
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🎥🎥 In this video the player will react to clues or instructions or just react to game situations. .
👊 Player contact should be also added to challenged automatic body reactions to adapt to the situation. .
Return to Practice ❗️❗️
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⭕️ Once player can demonstrate he or she is safe to execute high-speed multidirectional movement drills while fatigued , the next stage is to progress toward team practice.
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➡️ Now the player can participate in modified team practice for example join in the warm-up and technical skills sessions, with his teammates.
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⚽️ Emphasize group-based technical and tactical drills, including possession drills in 1-versus-1 and 2-versus-2 situations.
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✅ The player must perform at a minimum of 90% of the required practice intensity and complete at least 90% of the preinjury training volume .
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✅ In addition, the soccer player should have reached at least 70% of the preinjury chronic training load (or relative to normative values) in all relevant physical workload metrics.
.
✅✅Criteria for return to unrestricted team practice  include clinical (pain, swelling, stability/laxity, range of motion), functional (strength, endurance, body composition), biomechanical (movement analysis testing), psychological (fear of reinjury, confidence), and sport-specific (ability to support volumes and work intensities in training, sport-specific physiological screening) factors.
.
Source: J Orthop Sports Phys Ther 2019;49(8):570–575. Buckthorphe Matthew PhD
  • ✅ ⚽️ ACL On-Field Rehabilitation ⚽️✅
    .
    👉 Soccer-Specific Technical Skills.
    .
    ⚽️ ⚽️ Continuing with more complex activities the player will initiate practicing preplanned soccer-specific drills and game situations. First with no pressure. Then adding external demands and more neurocognitive demands to challenge the athlete.
    Reactive-movement: for example running forward and changing direction at the cone, either right or left, depending on how the player reacts to the cue presented immediately before the required task.
    .
    🎥🎥 In this video the player will react to clues or instructions or just react to game situations. .
    👊 Player contact should be also added to challenged automatic body reactions to adapt to the situation. .
    Return to Practice ❗️❗️
    .
    ⭕️ Once player can demonstrate he or she is safe to execute high-speed multidirectional movement drills while fatigued , the next stage is to progress toward team practice.
    .
    ➡️ Now the player can participate in modified team practice for example join in the warm-up and technical skills sessions, with his teammates.
    .
    ⚽️ Emphasize group-based technical and tactical drills, including possession drills in 1-versus-1 and 2-versus-2 situations.
    .
    ✅ The player must perform at a minimum of 90% of the required practice intensity and complete at least 90% of the preinjury training volume .
    .
    ✅ In addition, the soccer player should have reached at least 70% of the preinjury chronic training load (or relative to normative values) in all relevant physical workload metrics.
    .
    ✅✅Criteria for return to unrestricted team practice include clinical (pain, swelling, stability/laxity, range of motion), functional (strength, endurance, body composition), biomechanical (movement analysis testing), psychological (fear of reinjury, confidence), and sport-specific (ability to support volumes and work intensities in training, sport-specific physiological screening) factors.
    .
    Source: J Orthop Sports Phys Ther 2019;49(8):570–575. Buckthorphe Matthew PhD

  •  4  1  14 December, 2019
  • This is how I spend the majority of my time these days. On ice.
.
.
My surgery went well overall. They were able to replace my ACL and anchor the root of my meniscus back which I had ripped out in 2 places (and shredded and flipped 🤷‍♀️). I am going to be on crutches and locked straight for 6 weeks because of the anchoring they did in my bone and micro fracturing to stimulate growth. No biking, no swimming, no load.
.
.
It has been hard to find motivation to literally do anything. I haven’t slept fully since surgery and my whole body is out of whack. Responding to texts sometimes feels like more than I can accomplish.
.
.
Yesterday I told myself I would turn a corner. So this morning I went to the gym. On my way there I got a horrible bloody nose. I get them a lot but I am also on blood thinners so I had to turn around and go home to get more tissues. I could have gone inside defeated. But I stayed in the car as my awesome parents gave me wet paper towels to clean my face and clothes. With a tissue shoved up my nose I turned around and went back.
.
.
With blood on my jacket and dripping down my throat I went into the gym. I did the lamest workout there ever was. I went and I would be lying if I said I felt better now but it is the start to turning a corner.
.
.
#alpinestart #personaltraining #rehab #acl #surgery #kneepain #motivation #abodyinmotion #physicaltherapy #fitness
  • This is how I spend the majority of my time these days. On ice.
    .
    .
    My surgery went well overall. They were able to replace my ACL and anchor the root of my meniscus back which I had ripped out in 2 places (and shredded and flipped 🤷‍♀️). I am going to be on crutches and locked straight for 6 weeks because of the anchoring they did in my bone and micro fracturing to stimulate growth. No biking, no swimming, no load.
    .
    .
    It has been hard to find motivation to literally do anything. I haven’t slept fully since surgery and my whole body is out of whack. Responding to texts sometimes feels like more than I can accomplish.
    .
    .
    Yesterday I told myself I would turn a corner. So this morning I went to the gym. On my way there I got a horrible bloody nose. I get them a lot but I am also on blood thinners so I had to turn around and go home to get more tissues. I could have gone inside defeated. But I stayed in the car as my awesome parents gave me wet paper towels to clean my face and clothes. With a tissue shoved up my nose I turned around and went back.
    .
    .
    With blood on my jacket and dripping down my throat I went into the gym. I did the lamest workout there ever was. I went and I would be lying if I said I felt better now but it is the start to turning a corner.
    .
    .
    #alpinestart #personaltraining #rehab #acl #surgery #kneepain #motivation #abodyinmotion #physicaltherapy #fitness

  •  32  9  14 December, 2019
  • @ml.knapos writes, “Hi, i am after acl surgery. I am Radim Knapek. My sport is Judo. I wish all have patience and good luck to be ready be ready fast. 💪👍🏻” #aclrecoveryclub #aclrecovery #aclclub #acl
  • @ml.knapos writes, “Hi, i am after acl surgery. I am Radim Knapek. My sport is Judo. I wish all have patience and good luck to be ready be ready fast. 💪👍🏻” #aclrecoveryclub #aclrecovery #aclclub #acl

  •  97  2  14 December, 2019

Top #acl Posts

  • ACL Hamstrings
—-
Regaining hamstring strength is a huge part of successful ACL rehab. The hamstring is a dynamic knee stabilizer, which makes it a pivotal component of rehab. Many people ask what graft type is better and using a knee stabilizer as a graft is one of the main arguments against it. I always want to ensure my patients are adequately challenged in all phases of rehab.
——
Here are two hamstring variations I like to use at different phases of ACL rehab. When can you do these? When you’re ready!
1️⃣ Single leg hamstring curl with yoga wheel - single leg hamstring exercises are must in the later phases. The yoga wheel adds a challenge compared to a ball as she has to ensure it doesn’t tip over.
2️⃣ Banded sorinex glute ham rolled hamstring curls - one of my favorite pieces of equipment for hamstring strength of as it can be used as an assessment as well. When one hamstring is stronger, the roller will start to tilt to the stronger side.
——
🧠𝗟𝗼𝗼𝗸𝗶𝗻𝗴 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝘀𝗽𝗼𝗿𝘁𝘀 𝗿𝗲𝗵𝗮𝗯? 𝗜 𝘀𝘁𝗮𝗿𝘁𝗲𝗱 𝗮𝗻 𝗔𝗖𝗟 𝗠𝗮𝘀𝘁𝗲𝗿𝗺𝗶𝗻𝗱 𝗚𝗿𝗼𝘂𝗽 𝘁𝗵𝗮𝘁’𝗹𝗹 𝗳𝗲𝗮𝘁𝘂𝗿𝗲 𝘃𝗶𝗱𝗲𝗼 𝗰𝗼𝗻𝘁𝗲𝗻𝘁 𝗼𝗻 𝗔𝗖𝗟/𝘀𝗽𝗼𝗿𝘁𝘀 𝗿𝗲𝗵𝗮𝗯 𝗮𝗻𝗱 𝘄𝗶𝗹𝗹 𝗵𝗲 𝗮 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗼𝘂𝘀𝗹𝘆 𝗴𝗿𝗼𝘄𝗶𝗻𝗴 𝗱𝗮𝘁𝗮𝗯𝗮𝘀𝗲 𝗼𝗳 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁𝘀, 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗰𝗮𝘀𝗲 𝘀𝘁𝘂𝗱𝗶𝗲𝘀, 𝗮𝗻𝗱 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀. 𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱, 𝗰𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼!🧠
—-
👉𝗔𝗿𝗲 𝘆𝗼𝘂 𝟱+ 𝗺𝗼𝗻𝘁𝗵𝘀 𝗽𝗼𝘀𝘁 𝗼𝗽 𝗮𝗻𝗱 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱 𝗶𝗻 𝗼𝗻𝗹𝗶𝗻𝗲 𝗔𝗖𝗟 𝗿𝗲𝗵𝗮𝗯/𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗺𝗲? 𝗜 𝘄𝗶𝗹𝗹 𝗱𝗲𝘃𝗲𝗹𝗼𝗽 𝗮 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝘁𝗼 𝗵𝗲𝗹𝗽 𝗺𝗮𝗸𝗲 𝘆𝗼𝘂 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗮𝗻𝗱 𝗺𝗼𝗿𝗲 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝘁 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗸𝗻𝗲𝗲. 𝗟𝗶𝗺𝗶𝘁𝗲𝗱 𝘀𝗽𝗼𝘁𝘀 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲! 𝗖𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼!👈
—-
🙌🏼 Tag someone who would appreciate this post!
👍 Like and save if you found it helpful!
🤷🏼‍♂️ Post questions or comments below!👇
  • ACL Hamstrings
    —-
    Regaining hamstring strength is a huge part of successful ACL rehab. The hamstring is a dynamic knee stabilizer, which makes it a pivotal component of rehab. Many people ask what graft type is better and using a knee stabilizer as a graft is one of the main arguments against it. I always want to ensure my patients are adequately challenged in all phases of rehab.
    ——
    Here are two hamstring variations I like to use at different phases of ACL rehab. When can you do these? When you’re ready!
    1️⃣ Single leg hamstring curl with yoga wheel - single leg hamstring exercises are must in the later phases. The yoga wheel adds a challenge compared to a ball as she has to ensure it doesn’t tip over.
    2️⃣ Banded sorinex glute ham rolled hamstring curls - one of my favorite pieces of equipment for hamstring strength of as it can be used as an assessment as well. When one hamstring is stronger, the roller will start to tilt to the stronger side.
    ——
    🧠𝗟𝗼𝗼𝗸𝗶𝗻𝗴 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝘀𝗽𝗼𝗿𝘁𝘀 𝗿𝗲𝗵𝗮𝗯? 𝗜 𝘀𝘁𝗮𝗿𝘁𝗲𝗱 𝗮𝗻 𝗔𝗖𝗟 𝗠𝗮𝘀𝘁𝗲𝗿𝗺𝗶𝗻𝗱 𝗚𝗿𝗼𝘂𝗽 𝘁𝗵𝗮𝘁’𝗹𝗹 𝗳𝗲𝗮𝘁𝘂𝗿𝗲 𝘃𝗶𝗱𝗲𝗼 𝗰𝗼𝗻𝘁𝗲𝗻𝘁 𝗼𝗻 𝗔𝗖𝗟/𝘀𝗽𝗼𝗿𝘁𝘀 𝗿𝗲𝗵𝗮𝗯 𝗮𝗻𝗱 𝘄𝗶𝗹𝗹 𝗵𝗲 𝗮 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗼𝘂𝘀𝗹𝘆 𝗴𝗿𝗼𝘄𝗶𝗻𝗴 𝗱𝗮𝘁𝗮𝗯𝗮𝘀𝗲 𝗼𝗳 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁𝘀, 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗰𝗮𝘀𝗲 𝘀𝘁𝘂𝗱𝗶𝗲𝘀, 𝗮𝗻𝗱 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀. 𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱, 𝗰𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼!🧠
    —-
    👉𝗔𝗿𝗲 𝘆𝗼𝘂 𝟱+ 𝗺𝗼𝗻𝘁𝗵𝘀 𝗽𝗼𝘀𝘁 𝗼𝗽 𝗮𝗻𝗱 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱 𝗶𝗻 𝗼𝗻𝗹𝗶𝗻𝗲 𝗔𝗖𝗟 𝗿𝗲𝗵𝗮𝗯/𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗺𝗲? 𝗜 𝘄𝗶𝗹𝗹 𝗱𝗲𝘃𝗲𝗹𝗼𝗽 𝗮 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝘁𝗼 𝗵𝗲𝗹𝗽 𝗺𝗮𝗸𝗲 𝘆𝗼𝘂 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗮𝗻𝗱 𝗺𝗼𝗿𝗲 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝘁 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗸𝗻𝗲𝗲. 𝗟𝗶𝗺𝗶𝘁𝗲𝗱 𝘀𝗽𝗼𝘁𝘀 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲! 𝗖𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼!👈
    —-
    🙌🏼 Tag someone who would appreciate this post!
    👍 Like and save if you found it helpful!
    🤷🏼‍♂️ Post questions or comments below!👇

  •  3,063  35  13 December, 2019
  • Plyometrics
——-
Plyos are a must for lower extremity injuries. It can be used to assess strength and neuromuscular control. These exercises can vary in difficulty which can be used to assess either strength , neuromuscular control or both. All the ones in this post are for neuromuscular control and I’ve posted some showing compensations as well. A few things I look for include:
1️⃣ Do they shift while loading up to jump
2️⃣ Do they shift when they land
3️⃣ Does one foot take off or land before the other
4️⃣ Are they landing with any compensations such as knee valgus, hip rotation, trunk movement
5️⃣ Do they have to look down during jumping/landing
——
The step off is a great exercise and assessment I use frequently. It can provide a lot of information for a fairly simple movement. Here are two variations of the step off and one with a jump. The band adds an additional challenge as it pulls her down quicker and places more demand on the quads.
1️⃣ Banded step offs
2️⃣ Banded step offs with jump
——
🧠𝗟𝗼𝗼𝗸𝗶𝗻𝗴 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝘀𝗽𝗼𝗿𝘁𝘀 𝗿𝗲𝗵𝗮𝗯? 𝗜 𝘀𝘁𝗮𝗿𝘁𝗲𝗱 𝗮𝗻 𝗔𝗖𝗟 𝗠𝗮𝘀𝘁𝗲𝗿𝗺𝗶𝗻𝗱 𝗚𝗿𝗼𝘂𝗽 𝘁𝗵𝗮𝘁’𝗹𝗹 𝗳𝗲𝗮𝘁𝘂𝗿𝗲 𝘃𝗶𝗱𝗲𝗼 𝗰𝗼𝗻𝘁𝗲𝗻𝘁 𝗼𝗻 𝗔𝗖𝗟/𝘀𝗽𝗼𝗿𝘁𝘀 𝗿𝗲𝗵𝗮𝗯 𝗮𝗻𝗱 𝘄𝗶𝗹𝗹 𝗵𝗲 𝗮 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗼𝘂𝘀𝗹𝘆 𝗴𝗿𝗼𝘄𝗶𝗻𝗴 𝗱𝗮𝘁𝗮𝗯𝗮𝘀𝗲 𝗼𝗳 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁𝘀, 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗰𝗮𝘀𝗲 𝘀𝘁𝘂𝗱𝗶𝗲𝘀, 𝗮𝗻𝗱 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀. 𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱, 𝗰𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼!🧠
—-
👉𝗔𝗿𝗲 𝘆𝗼𝘂 𝟱+ 𝗺𝗼𝗻𝘁𝗵𝘀 𝗽𝗼𝘀𝘁 𝗼𝗽 𝗮𝗻𝗱 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱 𝗶𝗻 𝗼𝗻𝗹𝗶𝗻𝗲 𝗔𝗖𝗟 𝗿𝗲𝗵𝗮𝗯/𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗺𝗲? 𝗜 𝘄𝗶𝗹𝗹 𝗱𝗲𝘃𝗲𝗹𝗼𝗽 𝗮 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝘁𝗼 𝗵𝗲𝗹𝗽 𝗺𝗮𝗸𝗲 𝘆𝗼𝘂 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗮𝗻𝗱 𝗺𝗼𝗿𝗲 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝘁 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗸𝗻𝗲𝗲. 𝗟𝗶𝗺𝗶𝘁𝗲𝗱 𝘀𝗽𝗼𝘁𝘀 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲! 𝗖𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼!👈
—-
🙌🏼 Tag someone who would appreciate this post!
👍 Like and save if you found it helpful!
🤷🏼‍♂️ Post questions or comments below!👇
  • Plyometrics
    ——-
    Plyos are a must for lower extremity injuries. It can be used to assess strength and neuromuscular control. These exercises can vary in difficulty which can be used to assess either strength , neuromuscular control or both. All the ones in this post are for neuromuscular control and I’ve posted some showing compensations as well. A few things I look for include:
    1️⃣ Do they shift while loading up to jump
    2️⃣ Do they shift when they land
    3️⃣ Does one foot take off or land before the other
    4️⃣ Are they landing with any compensations such as knee valgus, hip rotation, trunk movement
    5️⃣ Do they have to look down during jumping/landing
    ——
    The step off is a great exercise and assessment I use frequently. It can provide a lot of information for a fairly simple movement. Here are two variations of the step off and one with a jump. The band adds an additional challenge as it pulls her down quicker and places more demand on the quads.
    1️⃣ Banded step offs
    2️⃣ Banded step offs with jump
    ——
    🧠𝗟𝗼𝗼𝗸𝗶𝗻𝗴 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝘀𝗽𝗼𝗿𝘁𝘀 𝗿𝗲𝗵𝗮𝗯? 𝗜 𝘀𝘁𝗮𝗿𝘁𝗲𝗱 𝗮𝗻 𝗔𝗖𝗟 𝗠𝗮𝘀𝘁𝗲𝗿𝗺𝗶𝗻𝗱 𝗚𝗿𝗼𝘂𝗽 𝘁𝗵𝗮𝘁’𝗹𝗹 𝗳𝗲𝗮𝘁𝘂𝗿𝗲 𝘃𝗶𝗱𝗲𝗼 𝗰𝗼𝗻𝘁𝗲𝗻𝘁 𝗼𝗻 𝗔𝗖𝗟/𝘀𝗽𝗼𝗿𝘁𝘀 𝗿𝗲𝗵𝗮𝗯 𝗮𝗻𝗱 𝘄𝗶𝗹𝗹 𝗵𝗲 𝗮 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗼𝘂𝘀𝗹𝘆 𝗴𝗿𝗼𝘄𝗶𝗻𝗴 𝗱𝗮𝘁𝗮𝗯𝗮𝘀𝗲 𝗼𝗳 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁𝘀, 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗰𝗮𝘀𝗲 𝘀𝘁𝘂𝗱𝗶𝗲𝘀, 𝗮𝗻𝗱 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀. 𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱, 𝗰𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼!🧠
    —-
    👉𝗔𝗿𝗲 𝘆𝗼𝘂 𝟱+ 𝗺𝗼𝗻𝘁𝗵𝘀 𝗽𝗼𝘀𝘁 𝗼𝗽 𝗮𝗻𝗱 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱 𝗶𝗻 𝗼𝗻𝗹𝗶𝗻𝗲 𝗔𝗖𝗟 𝗿𝗲𝗵𝗮𝗯/𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗺𝗲? 𝗜 𝘄𝗶𝗹𝗹 𝗱𝗲𝘃𝗲𝗹𝗼𝗽 𝗮 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝘁𝗼 𝗵𝗲𝗹𝗽 𝗺𝗮𝗸𝗲 𝘆𝗼𝘂 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗮𝗻𝗱 𝗺𝗼𝗿𝗲 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝘁 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗸𝗻𝗲𝗲. 𝗟𝗶𝗺𝗶𝘁𝗲𝗱 𝘀𝗽𝗼𝘁𝘀 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲! 𝗖𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼!👈
    —-
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  •  1,049  5  14 December, 2019
  • Ankle Sprain Rehab
——
When rehabbing an ankle, mobilization and increasing strength are keys. Challenging the ankle in numerous ways is important to ensure the ankle regains full stability to meet the demands of sports. Often times ankle sprains linger for a long time because the ankle never regains full strength.
——-
In addition to progressive strengthening, regaining neuromuscular control is pivotal. Here are a couple exercises I like to use for strengthening and neuromuscular control.
1️⃣ Eccentric reverse step downs - we’re working on single leg balance and loading of the left ankle.
2️⃣ Lateral cut to med ball toss - the ankle needs to regain its ability to handle lateral cutting which can be painful if done too early. The med ball toss encourages them to utilize more force and push through the foot for power.
3️⃣ Sled push - you’ll see I’m encouraging her to push more more off her toes to challenge the ankle more.
———
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  • Ankle Sprain Rehab
    ——
    When rehabbing an ankle, mobilization and increasing strength are keys. Challenging the ankle in numerous ways is important to ensure the ankle regains full stability to meet the demands of sports. Often times ankle sprains linger for a long time because the ankle never regains full strength.
    ——-
    In addition to progressive strengthening, regaining neuromuscular control is pivotal. Here are a couple exercises I like to use for strengthening and neuromuscular control.
    1️⃣ Eccentric reverse step downs - we’re working on single leg balance and loading of the left ankle.
    2️⃣ Lateral cut to med ball toss - the ankle needs to regain its ability to handle lateral cutting which can be painful if done too early. The med ball toss encourages them to utilize more force and push through the foot for power.
    3️⃣ Sled push - you’ll see I’m encouraging her to push more more off her toes to challenge the ankle more.
    ———
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  •  2,180  32  10 December, 2019
  • ACL Rehab - Early Plyos
——
Learning to decelerate is a big component of rehab. I personally like working on deceleration exercises prior to running. This gets the quads comfortable accepting loading which is what running is. Some patients may have hesitancy with  early plyos and using a band is a nice way of taking some pressure off. Here are two versions of band assisted plyos. I cued her to allow her knees to go over her toes as many people develop a stiff knee which makes plyos very challenging and occasionally painful.
1️⃣ Banded assisted jumps
2️⃣ Band assisted bounds - we are jumping onto the affected knee to teach it how to accept load.
——
🧠𝗟𝗼𝗼𝗸𝗶𝗻𝗴 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝘀𝗽𝗼𝗿𝘁𝘀 𝗿𝗲𝗵𝗮𝗯? 𝗜 𝘀𝘁𝗮𝗿𝘁𝗲𝗱 𝗮𝗻 𝗔𝗖𝗟 𝗠𝗮𝘀𝘁𝗲𝗿𝗺𝗶𝗻𝗱 𝗚𝗿𝗼𝘂𝗽 𝘁𝗵𝗮𝘁’𝗹𝗹 𝗳𝗲𝗮𝘁𝘂𝗿𝗲 𝘃𝗶𝗱𝗲𝗼 𝗰𝗼𝗻𝘁𝗲𝗻𝘁 𝗼𝗻 𝗔𝗖𝗟/𝘀𝗽𝗼𝗿𝘁𝘀 𝗿𝗲𝗵𝗮𝗯 𝗮𝗻𝗱 𝘄𝗶𝗹𝗹 𝗵𝗲 𝗮 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗼𝘂𝘀𝗹𝘆 𝗴𝗿𝗼𝘄𝗶𝗻𝗴 𝗱𝗮𝘁𝗮𝗯𝗮𝘀𝗲 𝗼𝗳 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁𝘀, 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗰𝗮𝘀𝗲 𝘀𝘁𝘂𝗱𝗶𝗲𝘀, 𝗮𝗻𝗱 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀. 𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱, 𝗰𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼!🧠
—-
👉𝗔𝗿𝗲 𝘆𝗼𝘂 𝟱+ 𝗺𝗼𝗻𝘁𝗵𝘀 𝗽𝗼𝘀𝘁 𝗼𝗽 𝗮𝗻𝗱 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱 𝗶𝗻 𝗼𝗻𝗹𝗶𝗻𝗲 𝗔𝗖𝗟 𝗿𝗲𝗵𝗮𝗯/𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗺𝗲? 𝗜 𝘄𝗶𝗹𝗹 𝗱𝗲𝘃𝗲𝗹𝗼𝗽 𝗮 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝘁𝗼 𝗵𝗲𝗹𝗽 𝗺𝗮𝗸𝗲 𝘆𝗼𝘂 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗮𝗻𝗱 𝗺𝗼𝗿𝗲 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝘁 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗸𝗻𝗲𝗲. 𝗟𝗶𝗺𝗶𝘁𝗲𝗱 𝘀𝗽𝗼𝘁𝘀 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲! 𝗖𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼!👈
—-
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  • ACL Rehab - Early Plyos
    ——
    Learning to decelerate is a big component of rehab. I personally like working on deceleration exercises prior to running. This gets the quads comfortable accepting loading which is what running is. Some patients may have hesitancy with early plyos and using a band is a nice way of taking some pressure off. Here are two versions of band assisted plyos. I cued her to allow her knees to go over her toes as many people develop a stiff knee which makes plyos very challenging and occasionally painful.
    1️⃣ Banded assisted jumps
    2️⃣ Band assisted bounds - we are jumping onto the affected knee to teach it how to accept load.
    ——
    🧠𝗟𝗼𝗼𝗸𝗶𝗻𝗴 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝘀𝗽𝗼𝗿𝘁𝘀 𝗿𝗲𝗵𝗮𝗯? 𝗜 𝘀𝘁𝗮𝗿𝘁𝗲𝗱 𝗮𝗻 𝗔𝗖𝗟 𝗠𝗮𝘀𝘁𝗲𝗿𝗺𝗶𝗻𝗱 𝗚𝗿𝗼𝘂𝗽 𝘁𝗵𝗮𝘁’𝗹𝗹 𝗳𝗲𝗮𝘁𝘂𝗿𝗲 𝘃𝗶𝗱𝗲𝗼 𝗰𝗼𝗻𝘁𝗲𝗻𝘁 𝗼𝗻 𝗔𝗖𝗟/𝘀𝗽𝗼𝗿𝘁𝘀 𝗿𝗲𝗵𝗮𝗯 𝗮𝗻𝗱 𝘄𝗶𝗹𝗹 𝗵𝗲 𝗮 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗼𝘂𝘀𝗹𝘆 𝗴𝗿𝗼𝘄𝗶𝗻𝗴 𝗱𝗮𝘁𝗮𝗯𝗮𝘀𝗲 𝗼𝗳 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁𝘀, 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗯𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻, 𝗰𝗮𝘀𝗲 𝘀𝘁𝘂𝗱𝗶𝗲𝘀, 𝗮𝗻𝗱 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀. 𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱, 𝗰𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼!🧠
    —-
    👉𝗔𝗿𝗲 𝘆𝗼𝘂 𝟱+ 𝗺𝗼𝗻𝘁𝗵𝘀 𝗽𝗼𝘀𝘁 𝗼𝗽 𝗮𝗻𝗱 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱 𝗶𝗻 𝗼𝗻𝗹𝗶𝗻𝗲 𝗔𝗖𝗟 𝗿𝗲𝗵𝗮𝗯/𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗺𝗲? 𝗜 𝘄𝗶𝗹𝗹 𝗱𝗲𝘃𝗲𝗹𝗼𝗽 𝗮 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝘁𝗼 𝗵𝗲𝗹𝗽 𝗺𝗮𝗸𝗲 𝘆𝗼𝘂 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗮𝗻𝗱 𝗺𝗼𝗿𝗲 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝘁 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗸𝗻𝗲𝗲. 𝗟𝗶𝗺𝗶𝘁𝗲𝗱 𝘀𝗽𝗼𝘁𝘀 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲! 𝗖𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗶𝗼!👈
    —-
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  •  3,714  31  25 November, 2019