Hip Flexor Strain Rehab
Hip flexors are fairly common in field sports with all the stopping and change of direction. Additionally, playing on wet surfaces can lead to slipping and straining the hip flexor. I’ve stated this before, but simply put, when addressing a muscle strain, the priorities are decrease the pain, gradually reintroduce load and monitor stress levels. Suffering a set back when dealing with a muscle strain can happen as people tend to “feel” good and go back to full activity when the muscle isn’t ready for that demand.
This is a more advanced resisted hip flexor exercise which mimics running motions. I posted this exercise without the band but once they’re ready, incorporating the band adds a strengthening component.
1️⃣ Resisted wall drill marches - resisted marches places increased demands on the hip flexor and starts incorporating a strengthening component
2️⃣ Resisted wall drill marches progression - still a march but this is more dynamic as both legs are switching positions at the same time. This mimics a running pattern and functional rehab is always a must.
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One foot, one foot, one foot in front of the other 🎶 I’ve been feeling kind of stagnant in my healing 👎🏼 but I also haven’t been pushing overly hard since I need my knees to walk to school every day. But it’s time for a little push, because I’m so bored of being stationary and not spinning, hiking, lifting, biking, running, and doing yoga. So here’s to me trying to get back on the fitness train this week 🎉and hoping my knee will cooperate 🤞🏼
This post isn’t about the fact that I’m back deadlifting. Yeah, I think it’s cool that I deadlift 90kg and feeling good about it. Knee feels great and I’m on track for full recovery. I work my ass off everyday on it. Every fucking day I look after myself. Today is more about winning the battle with my brain. Like my friend @Jeff_w_m
calls it, that little pesky voice that tells you to bitch out! I’m going through a fair amount of shit at the moment and it would be very easy to let go and feel sorry for myself. But I got up at 4:30am, brought my ass to the gym, trained some clients, had a good chat with my friend @rondolettinismo
about depression and especially people falling a little too quickly in what seems to be depression while in fact, it is only a rough patch instead of quickly identifying with the so popular depressive symptoms. So I decided to take the bull by the horns, put some good music on and I smashed it! Squatted 90kg, deep/full range, deadlift 90kg and did the rest of my corrective exercise program. Best training session since surgery and more importantly, my mind is ready to face my life situation instead of throwing a wobbly! Feeling sorry is easy. Doing something about it is hard but that’s the difference between a winner and a quitter! I don’t quit!
Almost to 200 lbs, hopefully breaking 225 again soon. It can feel a little discouraging to be excited to lift ~50% of my max, but overall I’m just impressed with what the human body can do. Earlier this year I couldn’t walk on my own for four weeks. Now I’m lifting about 200 lbs fairly quickly after starting to deadlift again. Some people will never lift 200 lbs in their life because they’ll never try. Even with a really shifty recovery, the body is resilient. Cool. #powerlifter #strongman #deadlift #kneesurgery #aclreconstruction
One year ago today I tore my acl. I still remember that night like it was yesterday. It was the first game of the indoor soccer season, I was fighting for the ball when I tore it. I spent the rest of the night in the ER, got an X-ray and was told it looked good and that it’s probably just a really bad bruise. Thankfully though the doctor did send me to specialist to get a better look at it, as there could have been more damage. I’m almost 5 months out of surgery and can’t wait to get back on the field for the outdoor season! #aclreconstruction #acltear #meniscusrepair #aclstrong #aclrehab #aclinjury #aclrecovery #aclrecoveryclub #hamstringgraft #soccergirl
361 days post op. Upper body and glutes. Used my new resistance bands first time. Current weight 60.8kg 😖
Post-op 18 months: Dear ACL survivors, I am back after a long time and want share some update with you about my knee. Its been 18 months after my acl surgery and I have to tell you that recovery is still continuing. I mean my knee is still getting better and better every day. The big difference is that the good days are much more than bad days currently. There are times that I do not feel or think about my knee for 3-4 days. I am sure that most of you are thinking why I still bother after 18 months. Well, I have to because I think this point is very important as most people are in a hurry to get back to sports or an active life at the end of the 9-10 months recovery period. I believe conditioning yourself that you will be ok after this time is somewhat misleading. The truth is that your best time to go back to full gear sports with your new knee is about 18-24 months and not 9-10 months. Really, there is a huge difference when I think about the condition of my knee at 9 and 18 months. If you are not a professional athlete and not making money from sports I urge you not to start back to sports as early as 9 months in a full gear mode. Give yourself some more time after the first year even if its a couple of months. Trust me I cannot emhasize the inprovement in my knee for the last six months. Hence, please be patient and do not hurry to be as active as you were before after the 9-10 months recovery period. All the best.
#acl #acltear #aclclub #aclrehab #aclinjury #aclinjury #aclrehabilitation #aclsurgery #aclrecovery #aclrepair #aclreturn #aclreconstruction #comebackstrong #tennisrehab #tennisinjury #tennistraining #öçb #önçaprazbağ #önçaprazbağameliyatı
Got my baddy fix playing in the Perth Championships... and to top it off I even won a match 😂
I had the opportunity to do a little teaching at Boston Universities DPT @bu_pta
program a few days ago. It was an incredible experience and I genuinely appreciated the feedback the students gave. It was great seeing these students voluntarily take time out of their busy schedules to listen to me speak.
I covered a few important topics which I don’t think are discussed in school including sports PT, ACL rehab, cash PT, a little bit of ther-ex and also my beliefs in PT. For those of you that don’t know me, I am not a fan of public speaking, but this was an opportunity to be pushed outside my comfort zone. Here is a general overview of the topics I covered:
1️⃣ My model of PT - patient centered, what drives me, continued learning, building relationships, treatment philosophies centered around movement, strengthening and patient education.
2️⃣ Treating an athlete - bridging the gap between rehab and performance, making sure to look at the whole athlete, stress management, filling in the voids, ensuring they are physically and mentally ready for sports.
3️⃣ ACL rehab - not every PT is qualified to treat ACLs, most standard facilities aren’t able to complete the rehab process, there should be better education/protocols on ACL rehab, patients should be consistently challenged in every stage of rehab, sport specific rehab, get patients stronger and moving confidently.
4️⃣ Cash PT - it’s a unique environment as there are no restrictions from surgeons, also discussed marketing, time commitment, patient centered care.
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DAY 17 POST OP: Well I am officially back home after 2 weeks spent rehabbing with family. I start work tomorrow and that itself will be another hurdle. I am allowed to go to the gym tomorrow, getting back into routine and I thought tonight I’d write down my workout but also test my bend. Second photo (excuse the colour, the flash made it weird), is my bend (using a towel to pull in). I am going to be focussing a lot as well on switching on my quads, vom and glutes. I have had vmo issues in the past and getting it to work and would love to hear how you’ve got yours working again. I am also going #keto
tomorrow. I have had troubles in the past with weight and not being able to exercise properly and keto has been successful. So let’s see how it goes! #acl #aclsurgery #aclrecon #aclreconstruction #vmo #kneesurgery #aclrevision #quad #bend
Lilll bit of LEG DAY 💪🏽🙌🏽✨🍑
. Got some more videos coming ya way!
Being a nerd and doing my research before surgery on Wednesday. 🤓🤓
Cyclops lesion (arthrofibrosis) causing restriction. Haven't made much progress in the past few months so removal of the lesion and an intercondylar notchplasty to make space for the ACL graft should sort the problem. Fingers crossed😀🤞. #arthroscopy #aclreconstruction #kneereconstruction #football #soccer
Thank you @tap_strength_lab
for having me this past week to discuss injury prevention and the importance of proper footwear in athletics! 👟
saturday night fun! Someone asked me/challenged me to a backbend! So@I had to give it a shot..it’s been ages and you can see my left shoulder hurts (it’s been hurting for weeks and really ever since crutches last year but oh well! I remember today exactly a year ago, I had crutches and I went to #chocolate
festival in #Stockholm
with a friend! She dragged me out but from feeling bad for myself with the injury and gave me a push -
Gentle reminder that there are things i can do. That afternoon a year ago i hopped to the top of the hill behind my house and it felt like an achievement! I am so proud of myself for not giving up! #aclrecovery #aclrehab #aclreconstruction #gymnastics #yoga #backbendchallenge #acljourney #kneesurgery
Week 8 Day 61: My left calf is significantly smaller then my right still. Sprinters on the Trx are great way to increase my gastrocnemius (calf muscle) without putting to much pressure on my knee. .
Today, I felt extremely slow and not myself. Due to the fact I am not able to perform the exercises I want to, my mind is telling me to not even workout until I am fully cleared. Honestly, my mindset has never been like this and it’s extremely frustrating. Those temptations to give up are not who I am, that is the devil telling me I cannot do this. We all have negative thoughts or temptations. But it’s the way we move past them that shows our true character. No matter what you are going through, keep pushing. Don’t give up. God will give you strength. Seek him and your strength will break those negative thoughts! Have a great weekend ❤️❤️
Ephesians 6:16 “In all circumstances take up the shield of faith, with which you can extinguish all the flaming darts of the evil one;”
ACL surgery is over, comeback season starts now!!! ⚽️🦁
33 yo female skier 2 1/2 months after ACL Primary Repair running 2 miles a day!! Was off pain meds in 3 days after surgery and had a blazing fast recovery. She is looking forward to skiing this season after only about 6 months from surgery.