Monday’s cardio endorphins gave me a little reminder of what makes me feel alive and capable in my body. I was craving more of that tonight.
And even though today was the longest day (also THE most enjoyable day thanks to the ☀️weather ☀️, coupled with unusual productivity and quality family time), and I was running on fumes from only five hours of sleep+a quick nap midday, I really couldn’t wait to work out at the end of it.
I found a spin class at the gym then lifted upper body: pushups, pull-ups + Australians, 7s, hammer curls, upright rows, and dips.
Tomorrow is the 8 week followup with my surgeon. I’m so hopeful I get upgraded to a smaller brace in the morning and I’m curious what the next phase of protocol will bring! 🙏🏼💫 (I hear in four weeks I get to try running.) ❤️ #spinning#spinclass#upperbody#physicaltherapy#aclrecoveryclub
2 13an hour ago
Day 43 // Well--I've been cleared to do a bunch of things. I can now start bearing weight as tolerated, ditch the brace while at home (and outside so long as it isn't snowy or icy), walk with two/one/none crutches as much as I can, try to drive, get in the pool! And...it's terrifying. Two crutch walking just fine...one is kind of scary for the first couple steps, no crutches...I made it two steps and screamed and cried. Sweat like a pig at PT from being so nervous. I laughed when he said I could try driving. We shall see this weekend in a very empty parking lot how that goes. My face here pretty much sums up my feelings...happy but terrified and doubtful. #aclrehab#aclrecovery#aclsurgery#aclreconstruction#aclrecoveryclub#microfracturesurgery
4 11an hour ago
💥 Early after surgery, it's important to control swelling and regain full knee extension. To control swelling, you should try to keep your foot and knee elevated above your hip for most of the day when you aren't performing your rehab exercises. Wearing a thigh high compression stocking or ACE wrap can help as well. Ice can be used for pain relief, but it isn't mandatory to help with swelling
💥 Initially, loss of knee extension mobility is primarily caused by swelling within the joint. However, if we don't control our swelling and move the knee into full extension, the tissues within the knee can heal/scar in a shortened position which will limit our knee extension and make it more difficult to activate our quads, not to mention impair our walking ability as our leg will now be functionally shorter then the other side
💥 An easy way to assess if you are lacking knee extension is to put both heels up on a chair, and look to see if one knee sags lower than the other. If it doesn't, you should work on improving it
✌🏼Here are 2 exercises that can help:
1⃣ Wrap a sheet/towel/belt/dog leash around foot and prop heel on a chair or another object
2⃣ Grab strap with one hand and put the other hand on your thigh just above the kneecap
3⃣ Pull the strap while pushing down towards the ground at your knee to feel a stretch. Hold each rep for 2-5 seconds, and repeat for 5 minutes
4⃣ Perform at least 3x/day, but up to 1x/hour if you can
1⃣ If your knee is really stiff, prop your foot up and hang a backpack/grocery bag/purse etc (with some weight in it) at your knee by placing both straps above and below your kneecap
2⃣ Let hang for at least 10 minutes at a time. It will hurt but if it's tolerable that's okay.
3⃣ If you can't tolerate 10 minutes, decrease the amount of weight in the bag next time. If you feel like you can tolerate more weight after 10 minutes, increase the amount of weight next time
4⃣ Perform at least 3x/day
💪🏼After stretching, you should follow up with quad isometric contractions to "lock in" the new range
❤️ TAG or SHARE with someone who needs to improve knee extension!
21 792 hours ago
Getting the kid @mackbyrne strong for his senior year campaign ❗️💥
Black Bean pasta wraps! I ain’t scared of carbs! Prolly eat two of these for lunch! Ain’t no better than cheese like Feta! 😋
9 423 hours ago
8 months post surgery today -at the moment my rehab is really focusing on change of direction and agility drills. Can’t wait to work on the new training programme over the next 3 weeks. My technique isn’t great at the moment, and my confidence is at an all time low when attempting any of these drills. So it will be interesting to see how the next few weeks go. New programme consists of 3 days per week- 1 hr session - 9 different running drills focusing on changing direction and explosive stopping and starting dominantly on the operated leg. After the first session my leg pulled up fine I just need to work on getting my confidence back. It can be so frustrating and uncomfortable thinking of how to do something and having to break it down step by step which use to come so naturally and was so effortless before this injury 😭😭 @jessicalea17
Protein Pancakes for breakfast. Ah yeah! That’s a 3 stack btw. Syrup and peanut butter. 😋
4 476 hours ago
Week 41 Update: I’ve returned to Camogie training!! An amazing feeling! Was nice to have some company for a change, been lonely at times on the road to recovery
For my first training in a year & a half I didn’t feel too out of my depth. Can’t wait to get fitter & even stronger!🏋🏼♀️🏃🏼♀️💪🏼
1 156 hours ago
Short clip on a couple exercises I use in ACL rehab. Remember that strengthening of the glutes, quads, hamstrings and calves should continually be addressed in rehab. As well as, landing mechanics, ability to take load through the lower extremity, balance, etc. @swtp3a
1️⃣ Side Plank with hip abduction - core active with glute activation
2️⃣ Lateral Push Jumps off step - this challenges the ability of her left knee to take load and transition to pushing her back up.
1 crucial aspect of #rehab post #ACLinjury is restoration of functional joint stability. Few e.g. of exercises challenging dynamic joint stability with agonist/antagonist coactivation under controlled conditions with an attempt to replicate sport specific actions #ACL#athleterebuild#aclrehab
The feeling you get when you win gold! (please replace “win gold” with “complete your comeback”) - truth is, not all of us will be @michela_moioli winning 🥇 at the @olympics - but that doesn’t mean we won’t celebrate her, celebrate her comeback, and everybody else’s comeback stories because it is the persistence shown in the process that is courageous and worth celebrating! #wearetheaclclub
I LOVE LOVE LOVE the celebration after her 4th attempt! ・・・
I FREAKING DID IT!! 🙏🏼🙌🏽 For those of you that know my story know just how much this moment meant.
7 years ago, I did this exact skill and ended up dislocating both my elbows and having simultaneous reconstructive surgery ending my collegiate gymnastics career.
Doctors told me I would never swing again. And would struggle with my elbows the rest of my life. It is the only skill I have never gotten back up after a crash and done. This skill represents a lot of heart ache, depression and self growth for past 7 years of my life.
A month ago, I GOT BACK UP AND DID IT!!🙏🏼 It took me 4 attempts. Shown in order! Each attempt getting a new rip. Go figure! Being a gymnast most know how hard it is even taking a few months off to do a skill.
Accomplishing this 7 years later was probably one of the most humbling and surreal moments I have ever experienced. I finally have closure!! When someone tells you can't do something, don't let that stop you. YOU DETERMINE WHAT YOU CAN AND CANT DO!
If you know of someone who needs to hear this please Share and let them know they are not alone!! ❤️
1 2211 hours ago
126 days post op. I tried side split for the first time since surgery. I didn’t push too hard as this is still not allowed by my surgeon. I lost so much flexibility in my splits. It still feels good to give it a try.
Skaters are one of my favorite exercises for initiating lateral power single-leg power.
Here is a simple progression I use to increase the demand of the exercise.
You’ll notice where I go from single to more dynamic reps. I want the athlete to have full control of their single landings before progression to multiple reps. Then I add a forward element by adding in a “bound”.
My space was limited to the hallway but you can also increase the amplitude of the jumps as well. This can be done by trying to increase the distance you move side to side or you can have the athlete focus on jumping as high and as far as possible as well. You can also add resistance pulling you in one direction to increase the push demand in one direction and the deceleration demand when you come back to the start position. The variation options are endless.
Let me know what you think.
EXCITING ANNOUNCEMENT!! 😲😎🤩
@vikiwolffhardt will be taking over our account tomorrow and sharing some pics and videos about her injury and recovery.
Viki is a @redbullaustria sponsored athlete who completes in #canoeslalom. She has won numerous medals 🎖️🏅🏆 at both European and World level. We are so excited about this!!!!
Have I got any keen runners here...?? More specifically if you're just getting back into it after an injury, some time off or perhaps just feeling like you need a bit more direction and guidence.
I may have just the Running Program for you! 🤓
This is a Slow & Steady Program I designed for my sister who's making her return to running after an ACL recon. I reckon I'll be following it to as I ease my temperamental hip back into longer distances 💪🤗 It also includes recovery, strength & conditioning recommendations 😁
🔥ACL Info & Injury🔥
💥 The anterior cruciate ligament (ACL) is a very important and often injured passive stabilizer of the knee joint. With help from the active stabilizers (muscles), it helps to keep the bones of the knee joint (femur and tibia) from moving too much, keeping our knee stable when we jump, cut, change direction, and slow down, especially during high level sporting activities.
🚨 If you tear your ACL, you do not automatically need surgery. There are certain people, called copers, who can learn to adequately use the muscles around, above, and below the joint 2 compensate for the lack of passive stability with active stability. However, most athletes who wish to return to high level sports that require cutting will require surgery.
🤓 Take a look through today's post to learn a little more about the ACL
❤️ TAG or SHARE with someone who needs to know more about the ACL and ACL rehab! Questions about today's post? Let me know!
📚 Sueki, D., & Brechter, J. (2010). Orthopedic rehabilitation clinical advisor (1st ed.). Maryland Heights, MO: Mosby.
📚 Tara, M. J., Anna, G. S., & Kist, B. W. (2016). Current Concepts of Orthopaedic Physical Therapy 4th ed. Independent Study Course, 26(2), 11th ser.
I CAN KICK AGAIN!!! ✅🙌🏼⚽️ this was taken by my team strength + conditioning coach at the end of a 30 minute session working with the ball 😅
after seeing my surgeon yesterday I have been cleared to kick, it’s been too long and I’m so happy to get touches on the ball again!
So keen to start working some ball work into my conditioning to switch things up a little bit! 💪🏼👊🏼 #week21
I had physio with Kane yesterday on my lunch break. He’s excited about how I’m tracking, which makes ME excited. It’s very rewarding for him to just watch my movement and say “Its just so good”.
We rechecked my change of direction, which is hard to do in the office, but he said my technique is looking much better. The faster I went the more hesitant I was, but I think its because I was inside sprinting at a mirror and a wall. I’ve been given ZERO restrictions for controlled agility work (so where I know exactly where I’m going) and building up to unknown (eg. Running straight and someone yells out to go left or right). I’m allowed to start jumping onto Bosu balls, which is honestly something I’ve been excited to do since before surgery hahaha. I was so excited when he ran me through the new exercises. We also did a mock up of some of the return to sports testing exercises. Pictured is the one leg max hop. I got 162cm on my right leg, and 156cm on my left surgical leg, which is a pass (you have to get within 90% of your unoperated leg).
I have also brought back my weekly exercise calendar in an attempt to get back into it. I essentially have 5 more weeks to grind it out before I have my return to sports test which I booked today - 28th March.
I’m starting to get so nervous.
For all my acl rehab brothers and sisters this moment right here is what we been waiting for... not perfect but high success rate of two foot jumping and landing simultaneously is reeeeeaaallls. #smallprogress#aclrehab#wefat#buthappy
At the most basic level, if you don’t absorb force correctly, it will be distributed elsewhere. Teaching clients post ACL reconstruction to absorb forces and impact through their muscles instead of the joint is imperative to relearning loading and often a cause of non-contact ruptures in the first place.
Simple, if you load well, you’ll live well.
모션가이던스 한국 공식 사이트
Add challenge to single limb stance with #MotionGuidance visual feedback: this exercise "dials" up the clock, to add multi-directional stability drills with enhanced feedback. Optimize rehab with visual cues & get creative! #externalcue#physicaltherapy#ACLrehab
Learn more at www.motionguidance.com
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Jump Rehab & Training Part 2
This will be a quick two part series. Jumping in itself is a vital part of sports, many athletes want to be able to jump higher. At the end of the day, getting stronger sets the foundation, with a focus on quads, glutes and calves (not an exhaustive list) in this video. The second video will include actual jumping exercises.
From a rehab perspective, I want to ensure my athletes are strong enough to perform high jumps, landing and ability to handle load through their hips, knees and feet. Think about the importance of jumping for basketball, volleyball and football players.
Here a couple of exercises I like for jumping explosiveness.
1️⃣ Weighted jump squats
2️⃣ Weighted (vest) step ups
3️⃣ Box jumps - @patrickho10 killin it with a 48 inch box jump
5 2391:15 AM Jan 21, 2018
There’s many components to ACL rehab and I strive to challenge my athletes in every way possible so they are 100% ready to return to their sport. Second ACL injury rates are far too high and in my opinion, can be significantly reduced through a good sound rehab program (with commitment from the athlete too of course).
Here is a series of exercises that incorporates plyometrics and agility.
1️⃣ Ladder Drills - working in footwork and confidence with quick cuts
2️⃣ Box Toe Touches - works on footwork and ability to transition quickly off her feet, added benefit is working on cardio as well
3️⃣ Depth box jumps - challenges her ability to take on load and transition into an explosive jump
4️⃣ Soccerball kicking - because why not allow the athlete to stay engaged with the sport they love? @hb_wes said @swtp3a was going to put a hole in the wall.
20 3792:54 AM Feb 12, 2018
Reactive Ball Catch & Toss
This is an exercise I like using in later stages of knee and hip rehab. Sports are never predictive and athletes need to be able to react quickly. This exercise requires her to track, catch and toss the ball back while anticipating the next ball being tossed. I typically toss the last ball further away to work on a quick burst out a cut. An added benefit of this is that it also works on cardio, these short bursts causes people to fatigue quickly. @mags_lohrer killin this exercise!
Feel free to like and share if you found this helpful!
24 30210:20 PM Feb 3, 2018
🔺 Scapular (shoulder blade) movement can be complicated to grasp for many, so I made this little video to try to help show how it can move in various planes. Please see yesterday's post on "Kinesiology: Planes of Movement" if you are having trouble understanding.
💥 Adduction: pulling the shoulder blades together towards the spine (frontal plane)
👉🏼 Muscles involved: Upper/Middle/Lower Trapezius, Levator Scapulae, Rhomboids (Major and Minor)
💥 Abduction: pushing the shoulder blades outward and away from the spine (frontal plane)
👉🏼 Muscles involved: Serratus Anterior
💥 Anterior tilt: scapula "tilts" forward in the sagittal plane
👉🏼 Muscles involved: Pectoralis Minor, Biceps Brachii Short Head, Coracobrachialis
💥 Posterior tilt: scapula "tilts" backward in the sagittal plane
👉🏼 Muscles involved: Middle/Lower Trapezius, Serratus Anterior
💥 Elevation: scapula "elevates" in the frontal plane
👉🏼 Muscles involved: Upper Trapezius, Levator Scapulae, Rhomboids (Major and Minor)
💥 Depression: scapula "drops down" in the frontal plane
👉🏼 Muscles involved: Lower Trapezius, Pectoralis Minor
💥 Internal Rotation: inner (medial) border of the scapula rotates away (backwards) from the ribcage (also called "winging") in the transverse plane
👉🏼 Muscles involved: Supraspinatus, Infraspinatus, Teres Minor
💥 External Rotation: inner (medial) border of the scapula rotates closer (towards) from the ribcage in the transverse plane
👉🏼 Muscles involved: Middle/Lower Trapezius, Serratus Anterior, Subscapularis
💥 Upward Rotation: inferior angle (bottom point of the scapula) rotates up and outward from the spine in the frontal plane
👉🏼 Muscles involved: Upper/Lower Trapezius, Serratus Anterior, Teres Major, Teres Minor, Infraspinatus
💥 Downward Rotation: inferior angle rotates down and inward towards the spine in the frontal plane
👉🏼 Muscles involved: Rhomboids (Major and Minor), Levator Scapulae
❤️ Like, Comment, Share and Tag a friend who would appreciate this!
25 2512:54 AM Jan 11, 2018
ACL Rehab 3-4 Months
This patient is recovering well from surgery and we are gradually progressing strengthening. We are still focused on getting stronger (which will be important forever). I try to find different ways to challenge my athletes when it comes to strengthening. Nobody wants to repeatedly do the same exercises so finding new ways to challenge your patients is important. @lekhakach@theaclclub
Here is a series of exercises we did during one of our sessions.
1️⃣ Slide Board Side Lunge
2️⃣ Back pedal sled push
3️⃣ Sled Push
4️⃣ Trap Bar Squat
11 31211:38 PM Jan 27, 2018
@swtp3a has been progressing very well in rehab and we have started some plyometrics. Here is just a quick series on exercises I like to use in rehab.
1️⃣ Eccentric heel touch with band - this not only works on her quads but also increases glute recruitment.
2️⃣ Lateral high steps - you can see she glances down every once in a while. I always try to get my patients to keep their eyes up to improve proprioceptive awareness. Athletes don’t look down when they play sports so they shouldn’t in rehab either.
3️⃣ Single leg hop over cone - here I’m looking at her landing to see if there’s any compensations. I usually tell them I want them to “stick” the landing and avoid knee, hip and trunk compensation.
39 7072:38 AM Feb 2, 2018
Making a Lunge and Squat Harder
I like to challenge muscles in different ways during rehab and this is one of the ways. Elevating their feet during lunges and squats requires the muscle to be used through more range of motion. We lower the weight compared to a standard lunge or squat but this is very challenging. @swtp3a@lekhakach both continue to kill it in rehab!
15 3519:13 PM Feb 10, 2018
ACL Rehab - Late Stages
Here is another video for late stage ACL strengthening. While I try not to over complicate ACL recovery, I am very particular about what I want which includes continued strengthening. I am more conservative in regards to when an athlete can return to sport, but I strive to ensure my patients are 100% ready. I never want to put my athletes at risk because they went back one month too early, particularly with research supporting 9 months minimum. I try to help my athletes keep things in perspective and I tell them I’m focused on the longevity of their playing career and not the immediate upcoming season. @theaclclub
@swtp3a is doing amazing in her rehab and is focused on playing college soccer next year. Here are some exercises I incorporate in my rehab sessions.
1️⃣ Safety Bar Step Ups - make sure they’re driving through the front leg and not pushing off from the foot on the ground.
2️⃣ Low Box Squats - we reduced the weight but had her work through more range. These are extremely challenging but help with glute/quad strength and developing power.
3️⃣ VersaPulley Squats - this piece of equipment is unique because it allows us to work on responsive eccentrics and concentric. As stated on VersaPulley website, it “challenges explosive maximum rate of force development and decelerating eccentric loading.” Essentially, the faster someone pushes up (concentric), the harder it will pull you down (eccentrics).
12 30111:40 PM Jan 24, 2018
Here’s a quick video on a thoracic (mid back) rotation exercise. I am actively squeezing the block between my knees to lock out my lumbar spine and isolate my thoracic spine. I like staying at my end range, taking a couple deep breaths and pushing my range a little further the next time. This is a great exercise for anyone who has a desk job and does a lot of sitting throughout the day.