Список из самых популярных хештегов по теме #ACLCLUB

When the doc confirms you've done your other ACL. Obviously super gutted but I am lucky to have such a great support team around me. Thanks to everyone for all the kind messages! #aclclub #acl

4 months post ACL recovery. Very proud of my friend and colleague @jonportilla_fitness . #Repost @jonportilla_fitness with @get_repost ・・・ It was June of 2018 where I tore my ACL/MCL on my left knee from playing flag football. . If you swipe left you can see my progress and how the genius @hybrid_pr has taken me from barely walking to squatting 225 LB less than six months from my surgery. The journey isn’t easy but the best thing you can do is show up and be the best you can be.

ACL rehab - step downs —— Going down stairs is a functional task that takes time to achieve following surgery. Particularly with patella tendon graft, I’m very cautious of when I allow them to go down the stairs. If their quads aren’t strong enough, they’ll typically plop down at the bottom of the step. This is due to the lack of eccentric quad control which takes time to get back. —— I’ll usually practice this with patients in the facility and have them go down one step at a time (down with the reconstructed knee) until they demonstrate adequate strength and control. I want them to not only demonstrate good quad control but hip control as well. The opposite hip will usually drop due to glute med weakness. —— Here is how I like to gradually progress towards step downs. I’m using two dowels here to take pressure off the quads. I’ll instruct them to be cautious of their hip drop and no pain in their knee. We’ll gradually reduce the assistance with their hands, transition to one dowel and then eventually to no assurance. —— If you’re a physical therapist, physio, athletic trainer, strength coach, etc that regularly works with ACL patients and wants to learn more from me, shoot me a DM! ——- Tag someone who would like these exercises! Like and save if you found it helpful! ‍♂️ Post questions or comments below!

Klau menurut admin ada 2 arti ° Yg pertama, Persija Sangat Rindu Sosok Pemain Yang Seperti Robot, Yang Selalu Jadi Tumpuan Dalam Mencetak Gol, Ya itu @markosimic_77 Yang kedua, Jadwal Persija Akhir-akhir ini Sangat lah padat 16 hari 5 pertandingan. ° ° ° Klau Menurut Kalian Apa Jak #persijaselamanya #thejakmania #thejakangel #sajete #liga1kitasatu #gojekliga1 #juara2001 #spirit2001 #persijajakarta #persijajuara #ligaindonesia #persijagw #persijasampemati #persija1928 #guepersija #forzapersija #curvanordpersija #jakmania12 #persijafans #acl #aclclub #pialapresiden2019 #afc2019 #pssi_fai #timnasday #timnasjuara

ACL Rehab - visual compensations ——- Visual compensations is something I’m very conscious of in rehab. I don’t want my athletes relying on vision for balance. I will address visual tracking early and continue working on it as we progress. ——- Here is an example of why visual compensation is so important to address. You’ll see two clips of the same exercise, angled bounding. 1️⃣ In the first clip, you’ll see we’re doing this with her eyes up. Overall, she is very steady and able to stick the landings with minimal visible compensations. 2️⃣ In the second clip, you’ll see we’re doing the same exercise with turning to look at the iPad and call out the color. You’ll notice a significant difference in postural control with leaning and hop compensations as well as toe taps. This just shows how much recovering athletes rely on vision and why this needs to be addressed often in rehab. ——- If you’re a physical therapist, physio, athletic trainer, strength coach, etc that regularly works with ACL patients and wants to learn more from me, shoot me a DM! ——- Tag someone who would like these exercises! Like and save if you found it helpful! ‍♂️ Post questions or comments below!

ACL Rehab - better banded lateral walks ——- Lateral banded walks are one of the most commonly prescribed exercises in rehab. It’s a nice and safe exercise for close chain glute strengthening. Something I’ve been incorporating more in the early phases is addressing visual tracking with exercises. In my opinion, the lateral banded walk is a perfect time to address this. Visual compensations can linger and it’s something I’ve began addressing early and often. In my opinion, it helps to not only reduce visual compensations but also improve confidence. ——- Here are two examples of how I incorporate visual tracking with lateral banded walks. Let’s get these athletes moving, reacting, thinking instead of mindlessly doing exercises. 1️⃣ The first one is more challenging as she’s tracking the ball and turning her head to call out the color in the iPad. Nothing fancy here but a streaming YouTube videos that turns colors. 2️⃣ The second one I got from my coworker @kanemcgovern but also addresses visual compensation. She is mirroring my movements with her hands. Think about a basketball player who’s playing defense with their hands tracking the ball to get a steal on defense. ——- If you’re a physical therapist, physio, athletic trainer, strength coach, etc that regularly works with ACL patients and wants to learn more from me, shoot me a DM! ——- Tag someone who could use these exercises! Like and save if you found it helpful! ‍♂️ Post questions or comments below!

ACL Rehab - Gait Training ——- Gait training is an important part of early rehab. It’s important to normalize a patients gait as soon as possible to avoid any long term compensations. Similar to all aspects of rehab, gradually exposing the knee to load is key. Here are a series of exercise of how I like perform gait training after surgery. —— 1️⃣ Partial hurdle step overs - you’ll notice she isn’t fully stepping over as I want her to get comfortable accepting some weight. Additionally, this works on improving knee flexion which is also commonly avoided as well. 2️⃣ Step to with hurdles - progression from the last video where she is completely accepting weight onto the affected limb. 3️⃣ Normal gait with hurdles - focusing on a heel toe gait pattern, she is completing a normal gait cycle while still working on knee flexion. 4️⃣ I like giving weights as it weighs them down a bit and most patients actually feel safer. This potentially is due to the proprioceptive feedback from the added weight. ——- If you’re a physical therapist, physio, athletic trainer, strength coach, etc that regularly works with ACL patients and wants to learn more from me, shoot me a DM. ——- Tag someone who could use these exercises! Like and save if you found it helpful! ‍♂️ Post questions or comments below!

ACL Rehab - Knee Extension ——- One of the foundational components of ACL rehab is getting full active extension back. NO EXCEPTIONS. I can not tell you how frustrating it is when someone comes to see me 5-6 months out from surgery and still don’t have full extension. I personally really push my patients to work on it frequently and I want them to be very close to full range by 6-8 weeks. I emphasize spending more time on regaining full extension and waiting on strengthening because if the knee can’t fully extend, they will have a hard time getting full quad strength back. ——- There are many exercises I give for extension and here are a few of them. My goal is to find a couple that the patient likes to create buy in. I want them to be comfortable with the exercise and actually perform them at home. These are focused on active extension. 1️⃣ Knee extension ball press - using the ball as an external cue, I have her push into the ball which promotes quad activation and extension. 2️⃣ Knee push ups - another active extension exercise I use in prone. If a patient is lacking extension, they can usually feel the difference between the two sides. 3️⃣ Sled pushes - I like using the sled push to work on marches and extension. I cue them to push through the ground. #WesleyTalksACLs ——- If you’re a physical therapist, physio, athletic trainer, strength coach, etc that regularly works with ACL patients and wants to learn more from me, shoot me a DM. ——- Tag someone who could use these exercises! Like and save if you found it helpful! ‍♂️ Post questions or comments below!

ACL Rehab - Quads ——- Regaining quad contraction and strength is a huge component in rehab regardless of what stage you’re at. I’m often surprised at how people present when they come to me from other facilities. The quads (in addition to range of motion) sets the foundation for rehab. In the immediate post operative phase, I encourage my patients to perform quad sets hundreds of times a day. One of the primary indicators of being safe to return to sports is having 90% quad strength as compared to the non effected side. This by no means reducing the importance of hamstring, glutes and calf strength. ——- Here are some quad exercises I like to use in the early stages. My goal is to promote quad strengthening and being conscious of how much concentric exercises I’m doing for my patella tendon grafts. 1️⃣ TRX single leg box squats - being conscious of how much I do concentric work, we are only performing eccentric while she stands up with two feet. 2️⃣ TRX squats - safe way to start squats, the TRX allows them to take some pressure off if needed. 3️⃣ Reverse step downs - again only focusing on the eccentric portion as she steps up with the non effected leg. ——- Tag someone who could use this exercises! Like and save if you found it helpful! ‍♂️ Post questions or comments below!