#kneeinjury

Recovering from this knee injury has definitely made me appreciate the little things like walking up/down stairs to cycling 5 miles a day! 😱 To be honest that's the longest, fastest bike ride I've had in my entire life. It was a blessing in disguise because being bed bound for almost half a year made me long for activity. Hope anyone needing a bit of motivation gets it today and is one day closer to their life and fitness goals 🙌 #kneeinjury #kneesurgery #brokenpatella #kneerehab #muscledystrophy #ontheroadtorecovery #fitness #fitmom #indoorcycling #musclegain


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Recovering from this knee injury has definitely made me appreciate the little things like walking up/down stairs to cycling 5 miles a day! 😱 To be honest that's the longest, fastest bike ride I've had in my entire life. It was a blessing in disguise because being bed bound for almost half a year made me long for activity. Hope anyone needing a bit of motivation gets it today and is one day closer to their life and fitness goals 🙌 #kneeinjury #kneesurgery #brokenpatella #kneerehab #muscledystrophy #ontheroadtorecovery #fitness #fitmom #indoorcycling #musclegain


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It’s that time of year again when many people start planning their ski 🎿 trips...niggling injuries can often lead to worse problems down the line...Get your #skifit MOT and make sure your knees are in peak condition 🏅😀


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WHAT ARE YOUR THOUGHTS?? Was knee pain and swelling your first cue that SOMETHING was wrong? Or did you suffer an injury like me? Let’s hear it ! . @knee_recovery_journey shared his JOURKNEE , “After suffering with knee pain and swelling in 2016 from footballing injuries, I set upon trying to rehabilitate myself through self massage and generic physical activities and physio. With this not being successful, I sought medical advice and was informed I had osteoarthritis in my left knee and major cartilage defects in 3 places. I had an arthroscopy in 2017 in the hope that this would fix the damage. Unfortunately it didn't so I spent a further 2 years in pain and with a lot of swelling. In December 2018 I agreed to participate in a clinical study which aims to develop modern medicine. This is known as the #ASCOTtrial in which a cartilage/stem cell biopsy was taken, cells regrown, and then implanted back into the defective areas to help regrow the cartilage. This page is a diary of my rehab back to fitness and health. I am currently 57 days post op.” . . . . . . #acl #plica #aclrecovery #meniscustear #aclsurgery #orthopedicsurgery #physicaltherapy #physicaltherapist #kneeinjury #kneereplacement #kneesurgery #blogger#lifeisajourknee#patellafracture#kneeoperation #orthopedics #knee #scartissue #crutches #sportsmedicine #mpfl #sportstherapy #sportstherapist #kneepain #kneeinjury#stemcell


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Been under the weather for the past few days and even been out of commission I have felt weak so today to get my sea legs I did MM100 meltcon. It was challenging but wasn’t going to kill me like The Work. I have to say and love to say this.. MM100 got my endurance up for the Work. The work got my strength up for MM100. It was awesome... my balance was so much better and I was so more focused. Tomorrow workout is still up in the air but redoing week 6 starting on Monday... did not think it would be a good idea to do the Crucible on Saturday not being a 100%. Didn’t want to waste my time or energy. . . . . #readyforachange #timeforachange #kneeinjury #ankleinjury ##chitown #healthyeating #gettingolder #mealprep#workingmomlife #fulltimeworkingmom #keeppushing#workingmom #fitover40 #fitover46 #findingme #accountant #accountingforlife #blackgirlsrock #dancemom #therapy #anxiety #depresssion #relaxedhair #mm100 #thework #sealegs


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READY. SET. GO... . We are so excited to see this @usskiteam bad a** downhiller ⛷ back on the World Cup race circuit. After 22 months since a serious knee injury just days prior to 2018 Olympics, Jackie @jacquelinewiles is back racing. Debuting at the #fisalpineworldcup @llalpineskiwc and looking Oh. So. Good. 📸 First pic @christophepallot . . Cheering loud and hard for you Jackie! Team USA 🇺🇸 . . . . . . . #rosecityphysicaltherapy #portlandphysicaltherapy #physicaltherapyportland #slabtown #slabtownpdx #nwportland #northwestportland #pearlportland #rosecityptsportsmed #thepearlportland #physicaltherapist #physicaltherapy #worldcupski #aclinjury #acltear #aclsurgery #aclrehab #kneeinjury #kneerehab #skiinginjury #sportsrehab #sportsmedicine


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Some say they can't workout at home because the kids are always under their feet or they need something. I say, Yes you can! Let them join you. This little guys loves when I workout with him in my arms❤. He goes from melt down to laughter in seconds. This is a clip from my new barre program, and it's just what the doctor ordered. Having a knee injury this low impact, high intensity program will help me build the strength back up and work up a sweat. I've let injuries hold me back in the past. How about you? #motherhood #momlife


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Episode: Answering all your burning (flamin) questions about ACL + meniscus + MCL recovery. Can’t even go an interview without eating the prize for the interviewee..and now I’m over here getting choked up 😂. For my athletes, you don’t wanna miss it! Did you miss earlier interviews with 2 former collegiate athletes who spoke about their ACL injury experience? Link in Bio


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Have you had a knee injury? Worried about how badly you damaged it? Have you injured your ACL ligament? Listen in for some simple information for what the ACL is and how it could be torn. Check out our website for more details or call us to see if we can help you understand your injury. Www.body-works.ca #knee #kneepain #kneepainrelief #acl #aclsurgery #aclrehab #aclrecovery #aclreconstruction #acltear #aclrehabilitation #aclinjury #physicaltherapy #kneeinjuryrehab #kneeinjury #kneeinjuryrecovery #physio #sportsphysiotherapy #feelbetter #feelbettersoon #understandyourinjury


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#tbt to working with #goat @navorro_bowman in 2014 after a major knee injury! In 2015, Bowman returned from his knee injury that had kept him out for the previous season. Despite speculation of how strong he would return, I knew he was going to be back stronger than ever.... he worked tirelessly in the studio and spent easily 5hrs a day on rehabbing his injury (massage, workouts, sauna, ice, and more). He started all 16 games for the 49ers. He finished the season with a career-high and league-leading 154 tackles, making his third #ProBowl appearance and his fourth First-Team All-Pro appearance. He was ranked 61st on the #NFL top 100 players of 2016! Nothing stopped this guy. No one stopped this guy. Proud to know this guy! ❤️💛🏈 ——— 📸🎥 by @mikale.kale … ° ° #navorrobowman #mon5t3r #pilatesformen #realmendopilates #pilatesmen #mendopilates #nfl #football #pilatesforfootball #menshealth #therapythursday #motivationmonday #footballplayer #linebacker #pilatesforathletes #acl #aclrehab #kneerehab #kneeinjury #returntoplay #professionalathlete #MPS #sanjose #bayarea #inspirationpassionfulfillment @balanced_body @pilatesanytimeus @nfl @nflnetwork @espnnfl


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#tbt to working with #goat @navorro_bowman in 2014 after a major knee injury! In 2015, Bowman returned from his knee injury that had kept him out for the previous season. Despite speculation of how strong he would return, I knew he was going to be back stronger than ever.... he worked tirelessly in the studio and spent easily 5hrs a day on rehabbing his injury (massage, workouts, sauna, ice, and more). He started all 16 games for the 49ers. He finished the season with a career-high and league-leading 154 tackles, making his third #ProBowl appearance and his fourth First-Team All-Pro appearance. He was ranked 61st on the #NFL top 100 players of 2016! Nothing stopped this guy. No one stopped this guy. Proud to know this guy! ❤️💛🏈 ——— 📸🎥 by @mikale.kale 😘 … ° ° #navorrobowman #mon5t3r #pilatesformen #realmendopilates #pilatesmen #mendopilates #nfl #football #pilatesforfootball #menshealth #therapythursday #motivationmonday #footballplayer #linebacker #pilatesforathletes #acl #aclrehab #kneerehab #kneeinjury #returntoplay #professionalathlete #MPS #sanjose #bayarea #inspirationpassionfulfillment @balanced_body @pilatesanytimeus @nfl @nflnetwork @espnnfl


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Even when life gets you down, keep pushing towards your goals Nothing is easy, it takes work, tact and determination As I health coach longer and longer, I’m faced with this more and more. I know there are those people watching me, wondering when I’m going to quit - ha! Jokes on you. I’m not It’s so much more than that. It’s about helping myself, helping others and teaching everyone that a healthy, fit & happy life isn’t out of your reach and that it’s possible So, don’t give up on yourself and please please please realize that your health is the most important thing you can do for yourself. 👊🏼


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🦴 Corrección de hueso atlas en el cuello 👨🏻‍⚕️Visita hoy mismo a tu quiropráctico solo en AmeriWell
☎️ 301-576-0500 “Una llamada y no se preocupe de nada”


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Does she think I can't see her watching me trying to rest in bed. #akitaxbullmastiff #peepingtom #tvinbed #kneeinjury #fedupnow #somuchpain


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I’ve finished 4 weeks of physical therapy for my knee injury and while I’m not 💯, I’m definitely doing better. 🙌🏼🙌🏼🙌🏼⁣ ⁣ I still can’t run or do hardly anything involving bending my knee. Sometimes walking even hurts. I’ve kept a pretty good eye on what I eat, but I’ve still been losing muscle like crazy and steadily putting on a little fat. 🤦🏼‍♀️😩⁣ ⁣ I can’t believe I’m saying this, but I miss cardio! I went back to the facility where I was going through PT after I hit weights today and started swimming. And boyyyyyy if I didn’t feel great after an hour in the water 🤩 ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #noexcuses #injuryrecovery #sportsinjury #swimworkout #gymshark #swimsuitselfie #onepieceswim #blackswimsuit #cardio #funcardio #lowimpactcardio #recoverycardio #fitnessjourney #longlegsfordays #thickthighssaveslives #athletesneverstop #fitnessmotivation #muscleloss #stayingfitandhealthy #hustleforthemuscle #fitnessinfluencer #postworkoutselfie #preswimselfie #madeforthewater #kneeinjury #physicaltherapy #workoutselfie


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10 weeks, 70 days post ACL fix up ____________________ Positive Pete is on vacation this week ☹️Progress IS there and things have ticked over nicely but this week the niggly VMO pain, some surprise swelling, coupled with tonsillitis haven’t made for glowing week 10 reviews. ____________________ Progress continues to positive, but I did have a chat with the physio about timelines, milestones and expectations on where to be... Generally, I’ve been told to lower my expectations and stop wanting to try and do EVERYTHING so soon. 🙄. The truth is they can’t really give you an answer on timeline to milestones, as each injury is very different, as is the person. It could be 4 months, 6 months, 9 months before it feels completely normal and I’m back at level I feel happy with. The art of patience is a skill I need to master for a bit longer 😫 ____________________ The niggly VMO and medial knee pain are still present (going down stairs, sitting bent kneed, walking down hill) and today we discussed it could be that the patella is not tracking properly (which is an injury I had on the other knee last March). It is something to bring to the consultant in a couple of weeks and reduce any lunge type exercises for the time being. A couple of strength tests also revealed I am very quad dominant and my hips/ adductors are super weak (no major surprises/ nothing new) and likely other muscles are over/ under developed and things are pulling awkwardly. Sooo all the adductor work commences here on 🍑 ____________________ Sorry week 10 you weren’t my favourite, but not my worst (we will save that special place for week 2). Still aiming to be running within the next couple of weeks (not a quick shuffle across the gym) and making some jumps this next week (literally and metaphorically) ✨


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Exercises to help prevent knee injuries in sports (e.g., ACL sprains/tears and meniscus tears). Basic exercises that require little to no equipment and can be performed by youth and adult populations. They are meant to target the glutes and quads and improve dynamic stability. ⠀ 🔸Single Leg Bridge 🔸Lateral Step Down 🔸Forward Bound + Banded Forward Bound 🔸Lateral Bound + Banded Lateral Bound ⠀ #aclinjuryprevention #aclrehab #meniscusinjury #meniscustear #kneeinjury #kneepain #fitness #sport #sportsrehab #physicaltherapy #nycphysicaltherapy


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Enjoy a Pain Free & Relaxing Christmas...It's coming around quickly Book in for some Physio to ensure your body is Feeling Great & Injury Free! If you're troubled by a simple niggle or if you are struggling with more serious pain or injury book in and get the rehabilitation & relief that you deserve so that you can enjoy your Christmas! #fivedockphysiotherapyandsportsinjurycentre Helping Rehab your Injuries & Get Pain Free! For bookings: 📱 Call 9713 2455 📅 Book Online ➡️ http://bit.ly/_bookphysionow 🔗Links and more info in our bio! . . . . . . #christmas #neckpain #injury #headache #backpain #shoulderpain #kneeinjury #anklesprain #musclestrain #physio #physiotherapy #physiotherapist #sportsinjury #sportsrehab #rehabilitation #xmas #sportsrecovery #biomechanics #painfree #fivedock #drummoyne #canadabay #innerwest #innerwestsydney #wareemba #concord #russelllea #habberfield #summer


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No more cleaning!! That’s what my kids told me. Slightly misjudged a step on my small stepladder when I was doing some reaching and cleaning and boom ~ down on the floor I went on Wednesday night. Landing on my knee. It happened so fast that I did not have time to put my hands out to brace myself from the fall. In the morning I literally could not walk. It hurt so much to bear any weight on my right knee. My kids were able to come at a text notice to help me. I spent 8 hours at Jefferson Hospital Emergency Room yesterday. Fortunately no fracture. Moderate fluid and “possible ligamentous injury”. Plus I get to wear the largest leg brace for 3 days. It is stunning I know. RICE. Rest.Ice.Compression.Elevate. It’s going to be a restful weekend. Gotta get this body healed so it can continue having fun in the city. Can’t stop this #oldcityphillygirl. Quite a leg shot right???🤪😂 #lifeisstillgood #lovemykids #legshot #kneeinjury #justbekind #kneebrace #mywonderfullife


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Transitioning from Static to Dynamic Single Leg Exercises‼️. •••••••••••• This post is for Individuals with: 1️⃣ Poor Balance 2️⃣ Individuals recovering from knee or ankle injury/surgery (ACL reconstruction, ankle sprains, MCL or LCL strains, etc). •••••••••••• Single Leg Balance requires good strength and stability at the core, hip and foot. If there is a weakness in any of the above areas you may notice your balance is really shaky, or your knee and foot tend to collapse inward when standing on one leg. •••••••••••• The transition from static single leg balance exercises to dynamic movements like bounding, decelerating from a run/sprint, and jumping can seem a little scary for those recovering from an injury but here are some exercises to bridge that gap. •••••••••••• Video 1️⃣: Quarter Squat Hold (10 second hold, 5 sets). Video 2️⃣: Monster Walk-Forward (10 steps Right, 10 steps Left until fatigued, 2-3 sets).. Video 3️⃣: Monster Walk-Lateral (10 steps Right, 10 steps Left until fatigued, 2-3 sets).. Video 4️⃣: Single Leg Squat (8-10 reps, 2-3 sets). Video 5️⃣: Lateral Weight Shift (6 reps, 1-2 sets). Video 6️⃣: Forward Weight Shift (6 reps, 1-2 sets). •••••••••••• I like using monster walks to promote lateral hip engagement which has good carryover into the other exercises listed above. •••••••••••• If you are recovering from a knee or ankle injury then let us know if we can help! . . . . . . . . . . . #aclrecovery #aclsurgery #aclrehab #aclreconstruction #knee #kneeinjury #kneeinjuryrehab #anklesurgery #anklesprain #balance #hipstrength #singlelegstrength #rehab #physicaltherapy #physicaltherapist #sportspt #orlandoflorida #orlandofl #winterparkfl #winterparkflorida #baldwinparkfl #baldwinparkflorida #orlandorehab


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As I speak with @mtumolo35 about her experience in lacrosse and handling an injury while playing with @cusewlax, what questions would you like answered? Are you rehabbing an injury? Or playing a sport and having a bit of a struggle on or off the field? Leave your questions below(by Tuesday) and tune into the vodcast for the answers!⤵️ #vodcast #vidcast #video #injury #rehab #proathlete #teamusa #womenslacrosse #stx #acl #kneesurgery #kneeinjury #acltear


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2nd day in physical therapy (4th day postop). Working on reactivating and strengthening the quads and increasing the range of motion. #physicaltherapy #aclreconstruction #acltear #meniscectomy #kneeinjury #kneebrace #postop


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Don't let the pain stop you from enjoying this holiday! Bodyprox is your go-to shop for your pain relief needs, link in our bio to see what we have in store for you.


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Nie len pri motoktose alebo endure treba ochránovať svoje kolená. Napríklad aj pri vodných športoch treba ochránovať kolená... Zranenia kolien sú veľmi nepríjemné. Tak sa treba popredu ochrániť a to vďaka naším ortézam vyrobených z uhľovodíka. Ortézy vyrobené na mieru sú nenahraditeľné! . #yamibrace #kneebrace #sport #sports #water #watersports #protect #protectyourknees #injury #knee #kneeinjury


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ANNOUNCEMENT!!! BOSPT will start sharing a featured ATHLETE OF THE MONTH 💫 This month we have 🥁🥁🥁🥁• ⭐️Xavier Williams⭐️• Xavier is a student athlete from Atwater High School who plays both, basketball and football, and has recently accepted his offer from Sacramento State🐝. Xavier is a former patient from BOSPT 💪 He came to us with Patellar Tendonitis of the left knee, and has been back on the field doing what he loves! We’re incredibly proud of his perseverance and determination to continue to work on his athletic goals❗️ Nonetheless, we love seeing him back at it on the court and field 🌟- - - - - - - - - - - #maxpreps #atwater #atwaterhigh #football #basketball #athlete #kneeinjury #recovery #strength #rehabilitation #goals #sacramento #sacstate #athlete #athletic #pt #physicaltherapy #dr #ca #california #merced #mercedcounty #centralvalley #hornets #betteratbryant


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Our little Elf had an accident and hurt his knee. Here he is checking out our anatomical models to learn about his knee injury, in clinic we also just iPad technology to look at 3D anatomical images showing bones and muscles . Trick question what is Elf doing wrong ? #physiocanhelp #physioelf #elfontheshelf #kneeinjury #kneepain #physiotherapy


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Ändå, 1.5månad sedan då fick man inte upp 100 från golvet. Gör som @lobomannen säger,då byggs kropp och själ upp 😀🤘🏻 Och en jäkla massa axelrehab. Vecka 2, avklarad 😀 #rehab#injury#brokenshoulder#kneeinjury#nevergiveup


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“Because that's how we are. Because we transform, and we end up being stronger than we imagined. We fall, but we get up. And again we dream. And again we shine.” Thanks @roelgue_ for the words of inspiration! . Keep tagging us in your photos we see you all and try to repost as much as we can 🙌🏽 #wearetheaclclub #showyourscars #shareyourstrength


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I’d already talked myself out of this run before I’d started and it was awful. It was more like 500 meter runs with lots of pausing in between. I’ve had a twinge in my right kneecap all day so decided against my treadmill 10km I’d planned. Then I was supposed to do a spin class with my brother but he bailed so I settled for a two mile loop. I don’t know what it was that seemed so tough, I know I didn’t wait long enough after eating so maybe I just needed another hour before going out 🤷🏻‍♀️ definitely a treadmill day tomorrow 🏃🏻‍♀️


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I have been told this so many times over the last 6 months. The first 4 I was just thinking to myself you don’t understand this is not right or unfair. By month 5, I was like okay there is something to what everyone is saying. By month 6, I believe... is it easy still no but I believe that everything that has or is happening for a reason and a much bigger picture. Working to keep that faith!! . . . . #pug#momofagirl #momlife #readyforachange #timeforachange #momofone #kneeinjury #ankleinjury #winelover #pugmom #chitown #gettingolder #workingmomlife #fulltimeworkingmom #keeppushing#workingmom #findingme #accountant #accountingforlife #blackgirlsrock #dancemom #therapy #anxiety #depresssion #relaxedhair #everythinghappensforareason #justbreathe


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Réhabilitation jour no.36 Je trouve ca drôle que cette année, je suis contente de pelter.. non mais, qui aimes ça pour vrai!? 🤔😂 Et bien, cette année, il y a moi haha.. J'ai pelté 2h en écoutant de la musique, dans ma bulle et bien heureuse de marcher "normalement", sans aucune douleur !! 😧 Alors oui, ça va mieux ! J'arrive à bien marcher presque sans bouetter et monter les marches normalement (mais pas les descendres haha). Je fais du vélo lentement au gym et des 1/2 squat. Je suis capable de me tenir en équilibre sur ma jambe et plier mon genou droit jusqu'à 120° (pour vous donner un idée.. le gauche va jusqu'à 145°). Je vois beaucoup de changements en si peu de temps et ma physio aussi ! La coach en moi est très heureuse 😁 #rehab #aclrecovery #aclsurgery #kneeinjury #kneerehab #injury #rehabilitation #recovery #snow #snowday #coach #nutritioncoach #privatecoach #motivation #determination #lovesnow #winter #home #physio #withmusic #aclrehab #happyme #imhappy #postsurgery #aftersurgery #gym #gymmotivation


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After being completely wiped out for the last 4 weeks, it’s good to get back to training properly. Excited to start using my @schwinnindoorcycling spin bike. Great challenge using @gozwift to make training fun and push myself even further 🙌🏻❤️💪🏻 . . . . . #aclrecovery #aclreconstruction #theaclclub #aclclub #aclrecoveryclub #kneeinjury #mcl #lcl #popliteus #cartilage #meniscus #spinbike #zwift #training


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Ardie Savea will miss majority of the Super Rugby season due to a knee injury he suffered in the RWC semifinal.He has been ruled out for 5-6months. Do you think the Hurricanes will suffer without him on the field ? #injury #knee #kneeinjury #ruledout #5to6months #rwc2019 #rwcjapan #rwc2019japan #rwc #rugbyworldcup #rugbyworldcup2019 #rugbyworldcupjapan #rugbyworldcup2019japan #liverugby #rugbylover #instarygby #ruggabugga #ruggabugger #results #scores #semifinals #semifinalresults #semifinal #superrugby #superrugby2019 #loosedorward #flank


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Can you return to training without an ACL? •••••••••••••••••••••••••••••••••• In fighting and grappling the knee is a commonly injured area. One of the most devastating injuries a fighter can have is an ACL tear, because complete tears often require surgery and extensive rehabilitation. So if a fighter gets an ACL rupture it will require a reconstruction before they can return to training, right? . New evidence shows that is depends. . Copers vs. noncopers: 42% of people are copers, meaning they have enough leg strength and dynamic balance to function despite not having an ACL. . IDing a coper: • No other injuries • Minimal swelling • Full ROM • Able to walk without a limp • 70% quadriceps strength on bilateral comparison • Hop on leg without pain •1 or less incidents of knee giving out. . ACL reconstruction is still the gold standard for ACL injuries, which is a decision up to the athlete, surgeon and other medical staff. However there are many high level athletes who return to activity without a functional ACL. . Reference: Logerstedt, D. S., Snyder-Mackler, L., Ritter, R. C., Axe, M. J., & Godges, J. J. (2010). Knee stability and movement coordination impairments: knee ligament sprain: clinical practice guidelines linked to the international classification of functioning, disability, and health from the Orthopaedic Section of the American Physical Therapy Association. Journal of Orthopaedic & Sports Physical Therapy, 40(4), A1-A37.


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⭐ Testimonial - I liked the treatment of Dr. Gerardo Muñoz and the attention he has ... very patient when you explain things that inspire confidence and security and his very friendly staff. - Laparoscopic Surgery - Plastic Surgery - General Surgery - Urology - Otolaryngology - Traumatology / Orthopedics - Gynecology - Endoscopy 🇺🇲English Spoken www.clinicasanjuan.com.mx/ www.facebook.com/sanjuanclinic/ ☎️ Tel MEX: 664 634 1186 ☎️ Tel USA: 619 273 95 57 ___________________________ #clinicasanjuan #testimonial #kneeinjury #traumatology #bariatrcsurgery #clinicteam #happypatients #arthoscopy #endoscopy #arthoscopysurgery #knee #kneepain #spinalsurgery #hospital team #reconstructivesurgery #surgery #herniadiscal #gastricsleeve #operatingroom #plasticsurgery #cirugia #weightloss #hemorroides


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When my grandma used to say she could feel the weather in her joints, I didnt believe her. Now I know! @southerngoffic #aclrehab #aclrecovery #aclreconstruction #murderdeathkill #titanium #kneeinjury #kneesurgery


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💥IT Band ache at night? 💥Effecting your morning runs until it “warms up?”? 💥Does it feel better in afternoon runs? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s possible the position you’re sleeping in is affecting the way your IT band in the morning hours. To get technical this is probably a L5 nerve root issue telling it to feel tight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here is an easy sleeping correction win that could just change your running life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re a back sleeper, simply add a pillow into the equation to keep that knee bent at night. It off-loads the L5 nerve root of the lower back and will help your IT band symptoms lessen in the morning. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes this can even work in stubborn, long standing IT band issues. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Easy right?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ll be covering many IT band treatments, stretches and exercise for runners with IT Band syndrome over the next few months. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Subscribe to see them all. @performancehb ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just a few tips: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Lay on your back . 2️⃣ Place a firm pillow on the outer portion of your knee for support . 3️⃣ Chill and sleep well. . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Always consult a trusted medical provider for a full examination before attempting exercises. If you’d like for me to be that medical provider, come see me in Southern CA. . . . 👨‍⚕️- Dr. Sebastian Gonzales DC, DACSBP®, CSCS Host of the “Restoring Human Movement” Podcast Huntington Beach, CA . 👣 follow @performancehb…. ...... BE RESILIENT! KEEP YOUR HEAD UP! YOU CAN FEEL BETTER AGAIN! ______________ • • • • • • • • • #kneepain #patellartendonitis #injuryrehab #sportsrehab #itbandsyndrome #runnersknee #kneeinjury #kneerehab #kneerehabilitation #kneepainrelief #itbs #runnershigh #runninginjury #runninginjuries #marathonertraining #mobilitywork #marathoners #runningrehab #hipmobility #globalrunningday #runchat #physio #moveoften #runningdoctor #runnersworld #runday #cyclists #triathlon


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🎄CHRISTMAS FOR BREAKFAST Do you also add your Advent chocolate to your porridge? That extra piece of chocolate brings all the happy feels of the most wonderful time of the year! This bowl is 238 calories (20P/28C/5F). It’s important to start your day with a high protein breakfast, protein is a MUST when it comes to recovery (helps reduce swelling and muscle atrophy). I’ve added 1/3 of @myproteinhk 6-Layer Chocolate Sundae Protein Bar in my oats which also has @vitalproteins collagen peptides in it! The extra crunch and chocolate in the bar makes its all delish and cosy when melted. Who can resist chocolate and berries?! YUM. Double TAP if you agree! Bon appétit! 🤤 #kneedyaf


1💬Normal

I experienced different types of knee injuries and pain through my running life. Back in 2016 I stopped running for more than a year because of Runner's knee, I was back on early 2018 to start my running journey in Australia.. I had back knee pain from time to time during last 2 years and now I'm having IT band syndrome pain which will need long recovery period as it seems. One thing i learned about knee injuries and pain as a runner is you should give it as much as it takes to recover and not to push it. #kneeinjury #runnerslife


2💬Normal

Today i started again with my leg training after a few weeks revalidation from my knee surgery. I have to work on my balance again, but my first try was not bad so i'm pretty proud 😁💪 #fitness #fitnessathome #revalidation #knee #kneeinjury #legday #balance #firsttry #music #metal #metalhead #lambofgod #focus #nevergiveup #motivated #motivateyourself #loveyourself #lovewhatyoudo #lovefitness #fitnessworld #unstoppable


2💬Normal

Knee🦵pain could be due to many reason. Injuries 🤼‍♀️ to the knee 🦵can sprain or tear stabilizing ligaments. Abnormal pressure and torque and rip the cushioning meniscus. Weak knee or hip muscles can pull the knee cap the wrong way causing anterior knee pain. Many people now recommend hip strengthening as part of knee rehab. If the knees 🏃‍♀️ are too painful 😖 than start with hip exercises with a ball 🏀 and a band. In this video you can see some simple none-weight-bearing (laying or sitting down exercises). Disclaimer: This video is educational only. Always have proper diagnosis from your healthcare professional. #kneepain #knee #kneerehab #kneeinjury #physiotherapy #exercise #toronto #scarborough #simplyalignrehab #simplyaligntechnique


0💬Normal

Solid perspective from @jockowillink podcast #16. Hard to start the day bummed when you have a sunrise like this greeting you. @jockowillink @echocharles #nofilter #bjjinjury #kneeinjury #meniscustear #jockopodcast #bjj #jiujitsu #lifefitness #40sbjj


0💬Normal

NO PAIN NO GAIN! FIRST SESSION OF 5. Will I survive. The years of training are starting to show. I’ve been encouraged to stretch more and to add yoga/Pilates to my routine. I will be back to work in January when hopefully I can use words like ‘fit as a fiddle.’ #recovery #back2fitness #stretching #kneeinjury #meatfree #spartan


2💬Normal

You guys asked for more workouts and exercises so here they are! I love to gym, since not being able to play sport for over 2 years now, rehab has been imperative to my RTS. The gym has been my best friend throughout that! 🏅 Here's a nice arms & ab workout that you can tag and save for later! Go at your own pace and adapt as you need 🙏 🏅 Straight leg raises 🏅 Russian twists X 20 🏅 Leg raises X 10 🏅 Weighted sit ups X 10 🏅 Vertical row X 10 🏅 Chest press X 10 There's a bit of rehab in there too with the leg raises; perform them controlled and slow to keep the quad and VMO engaged throughout! It definitely worked mine only 8 days post-op! Save for later!! #aclrecoveryclub #aclrehab #aclrecovery #aclrecon #aclreconstruction #kneerehab #kneerecovery #kneeinjury #kneearthroscopy #kneeinjury #showyourscars #aclscars #aclandmeniscusrehab


2💬Normal

It's been over 2 years since my ACL rupture, and all this time I thought I needed surgery and extensive rehab. Turns out I'm one of the few lucky cases where the ACL spontaneously heals. The MRI on the left (2017) has an arrow pointing to the blown out ACL. On the right (image from last week) you can clearly see the ACL. Lachman test today showed stability, whereas the pivot shift test was abnormal. Having said that, I have no issues with my knee whatsoever. #aclrupture #aclrecovery #aclrehab #kneeinjury


11💬Normal

Treatment & Rehabilitation Post ACL Surgery: The Return To Sport Journey! @tan._0723 We specialise in ACL reconstruction rehabilitation & injury management. Fast track your rehabilitation with the most experienced team of Physiotherapists. Book an appointment with us. . . . #aclrehab #aclrecovery #acl #aclsurgery #kneerehab #acltear #malaysia #physio #kneeinjury #sportsmedicine #rehab #aclreconstruction #aclinjury #physiotherapy #kneesurgery #malaysiaig #athletictraining #strengthandconditioning #kneepain #knee #fitness #recovery #physiotherapist #sportsphysio #sportsrehab #physiomalaysia #strengthcoach #athlete #kneeoperation #bhfyp


0💬Normal

Day 6 🎄🎁 ~•~•~•~•~•~•~•~•~•~•~•~•~•~•~•~•~•~•~ It’s Tom’s birthday and he’s bringing out the dance moves!🕺🏼🤦‍♂️ These stepping drills are superb for strengthening your glute muscles and around your hips! ~•~•~•~•~•~•~•~•~•~•~•~•~•~•~•~•~•~•~ Give these a go and you’ll definitely feel the burn 🔥 Tag us in your story if you give them a try! #bodycaresis #sportstherapy #sportstherapist #strengthening #glutes #gluteworkout #exercisebands #steppingexercises #hipinjury #kneeinjury #sportsinjury #injuryrehab #rehab #kneerehab #essex #london #kent #christmas #adventcalendar #exercise #fitnessmotivation #fitness #exercisemotivation


0💬Normal

Three MUST DO ACL rehab exercises. For people going conservative (no operation) or going with a reconstruction (operation). We need a few basic principles covered. . 1. Strong Hips 2. BRILLIANT knee control 3. Strong quads!!! . Please remember there is no 'one exercise' that trumps all others. Especially with ACL. LIKELY your sport that you injured yourself playing is more than likely Not gym based but an outdoor multidirectional sport, means that variety is important. By having exercise variety we are more likely going to help you improve in lots of areas relevant to you and your sport. . HOWEVER!!! with too much exercise variety we can become lost. If this happens we stop developing our fundamentals. Here are some of my fundamental ACL exercises, geared towards early rehab. To Be honest these exercises are healthy for most people with most knee Injuries at some point during their rehab process. . 1. Star Plank 3x8 2. Single leg squat 4x5 3. Single leg, leg press 4x8 . #acl #aclsurgery #aclrecovery #reconstruction #aclrehab #knee #knees #kneeinjury #Physicaltherapy #physiotherapy #physiostudent #recover #kneepain #12weeks #rehabexercises #anteriorcruciateligament #cruciate #soccer #basketball #hockey #rugby #netball #AFL #FOOTBALL


0💬Normal

Medical Taping bij instabiliteit van de knie of verrekte kniebanden. Beide tapes worden met een ligamenttechniek aangelegd. De knie is tijdens het aanbrengen in lichte flexie. . . . . . . #knieblessure #kneeinjury #medicaltaping #kinesiology #kinesiotapingmethod #kinesiotape #physiotherapy #curetape #fysiotherapie #fysio #physiotherapy #fysiotape


1💬Normal

Sets for days (and days and days) 🩰💪


1💬Normal

Tonight after a long day of work, my bff @sicilianna80 brought over dinner and desserts in the most delicious way! I’m so lucky to have a BFF who cooks and bakes and washes dishes! 😹 thank you Anna for treating us to your delicious treats! Follow her business @dolciallaagnese!!! #kneeinjury #friendsmaketheworldgoround #dolciallaagnese


5💬Normal

I got a new left knee from the Santa Claus in this year🦵😒🎅 Thanks for the perfect treatment in Uzsoki Hospital! 🏥💉💊 #kneeinjury #meniscus #operation #arthoscopy #surgery #uzsokikorhaz


3💬Normal

• DAY 529 POST-OP • . . 🎄 A quick high rep, lower weight lower body workout today as I’m off to the London today for work, so an earlier start. Happy Friday all! 🎄 . . . #kneeinjury #ligaments #aclrupture #kneedamage #skiaccident #kneerecovery #medialligament #theaclclub #aclrepair #hamstringgraft #aclrecovery #acldamage #medialplicaexcision #chlondroplasty #kneeprobs #kneeproblems


0💬Normal

🆘Nu e normal să te doară genunchii când faci sport. . 😡Nu fă sport dacă te dor genunchi. . 🔛Haide să rezolvăm problema ta. E simplu. . do something amazing. ❤️


1💬Normal

🌤TRUST THE SEASONS Most people when they measure tends to be for a countdown to a special occasion, be it a trip, a birthday or Christmas. While everyone here, we measure time differently - we count the days, weeks and months post-op. This measure of time isn’t just a number, it’s proof of how much we’ve conquered physically, emotionally and mentally throughout this journey. We go through healing and healing can last for seasons. It teaches us what patience is - which many of us lack. It’s one of the hardest thing to learn in life is to “wait”. We are all creatures of comfort and we always want things NOW. Often, we try to cheat by taking a shorter route but you cannot cheat recovery. You cannot cheat the process. If you try to cheat, you just end up being upset. An emotional turmoil tends to slow us down in the end. Like seasons, you go through happy days and some not-so-happy ones. Even the weather isn’t all sunshine blue skies 24/7, we have cloudy days, rain, snow and wind. We adapt what we wear according to the weather. So like that, we also adjust to our “seasons”, some days our leg will act up but sometimes we can be on a roll. Through time, you will eventually see what you’ve planted come to bloom and you can reap what you’ve sowed. The finish line is there, even when we don’t see it. Be patient.🏆 #kneedyaf


6💬Normal

REVISION surgery , you heard that right! Okay my ACL fam, @i_kneed_new_knees “KATE” has a question, let’s come together with experience and help her out! . “I’m now looking at a two stage ACL revision as the original holes are useless and an extra-articular lateral tenodesis. I need some first hand guidance on what to expect for recovery for each stage, others experiences with this procedure. Could you post for me? Thanks as always! Kate” . . . . . #acl #plica #aclrecovery #meniscustear #aclsurgery #orthopedicsurgery #physicaltherapy #physicaltherapist #kneeinjury #kneereplacement #kneesurgery #blogger#lifeisajourknee#patellafracture#kneeoperation #orthopedics #knee #scartissue #crutches #sportsmedicine #mpfl #sportstherapy #sportstherapist #kneepain #kneeinjury


6💬Normal

Injured your calf and desperate to run again? If you can do the following, you should be ok to start. Pain free walking ⁣ Seated and standing calf raise within 10% of the uninjured side⁣ 25+ calf raises Calf raise height & bent knee calf raise height within 10% of the uninjured side⁣ Bent knee calf raise endurance within 10% of the uninjured side⁣ Double leg jumping: pain free⁣ Not sure if you're ready yet? Get in contact and we'll assess where you are in your recovery. #physiofocus #gymeaphysio #cronullaphysio #physiotherapy #physiotherapysutherlandshire #sportsinjury #kneeinjury #postoprehab #musclecontrol #mobility #flexibility #musclestrength #prevention


0💬Normal

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