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What does rehabilitation after ACL surgery involve?

Start the rehab process even before surgery (prehab). The stronger you are going in and the better range of motion you have, the better the outcome post op is likely to be. Current guidelines recommend delaying the decision about surgery until you recover normal knee function.

If wanting to return to multi directional/high-risk contact sports, you must be willing to commit to criteria-driven rehab overtime time-based rehab. Criteria-based rehab will allow for all deficits commonly found post ACL surgery to be targeted. If you want to give yourself every chance of returning safely to sport while minimising the risk of re-injury, it’s recommended you go through a criteria-based rehab process. This process will involve several different variables that include strength, jumping and landing (plyometrics), balance and sport-specific drills. People with better functional performance have lower chances of re-injury and better long-term outcomes, including lower rates of osteoarthritis.

It is recommended to wait at least 9 months before returning to sport. The longer you wait the lower the chances of re-injury. Always go on the guidance of a suitably qualified health professional.

 

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lockdown, running, running injuries -

How can you stay injury-free on your way to 5k?! 

I don't know if there will be as many eager new runners in dark November but here are some pointers to decrease your risk of injury. I have also put together a sample template program for total beginners to start running and gradually make your way to 5k. 

 

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Do you get pain in your shoulders or lower back during push-ups? Check out this video to learn why and how to fix it.

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  Runners Glutes warm-up 🍑 These exercises are my absolute favourite for glutes ❤️ As physios we aren’t supposed to have favourites but 🤷🏻‍♀️ These guys give you so much bang for your buck...all the glutes are involved, quads & hammers are working and added neuromuscular control as a cherry on top 🍒 Options to dial up the reps, or add load, or increase/decrease height, or all of the above, but... try to get solid in the basics of the movement mechanics first. Driiiiiiive through the working hip and control and pause at the top, lower slowly if you can. Lateral step & variations are amazing for all...

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