💥Knee Extension💥 - ❤️ TAG or SHARE this post with someone who needs to get their knee straight💪🏼 - 💯 Whether you're recovering from knee surgery or just have an achy/stiff knee joint, regaining and/or improving knee extension (straightening ) is pretty important! - 💥 Doing so will allow you to walk, run, jump etc with less discomfort, and it can also significantly decrease your risk of injury during sports - ❌ This is because limited knee extension mobility makes it more difficult to fully contract our quadriceps muscles on the affected side, causing an imbalance that may lead to either injury on the weakened side or on the opposite side due to excessive compensation - 💥 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 does not sag down as far as the other. If it doesn't, you should work on improving it - 🎥 Here are 8 of my favorite ways to do just that: - 1️⃣ Knee Extension with Strap - Towel Roll under Knee 2️⃣ Knee Extension with Strap 3️⃣ Knee Extension with Strap - Towel Roll under Heel 4️⃣ Knee Extension with Strap - Sitting in Chair 5️⃣ Knee Extension with Strap - Leg on Chair/Bench 6️⃣ Seated Knee Extension with Superband Stomps 7️⃣ Knee Extension with Strap and Lever 8️⃣ Seated Knee Extension Bag Hangs - ✅ After stretching, you should follow up with quadriceps isometric contractions (holds for 5-20 sec per rep ) to "lock in" the new range - 💯 Work through these exercises to improve your PASSIVE knee extension and and then work on improving your ACTIVE knee extension through strong quad contractions, and you'll set yourself up for success in the long run👍🏼 - 👟 Shoes = VIVOBAREFOOT ➡️ Use code VIVOCB10 for 10% off your order (see link in bio ) - ⁉️ Questions? Comments? Send me a message or leave a comment below ⬇️⬇️⬇️ . . . Interested in: 📌Online physical therapy? 📌Movement analysis? 📌Personal training? 📌Performance enhancement? Send me a message ✉, email 📧, or fill out the link 🔗in my bio 👍🏼
💥Meniscus Rehab💥 - ❤️ TAG or SHARE this post with someone trying to recover from a meniscus tear 💪🏼 - 🚨 If you haven't heard this before, I want to let you know: - 😯 You can suffer a meniscus tear in your knee (the cartilage "pad" in your knee that assists with shock absorption between the bones ) and recover just fine WITHOUT SURGERY - ☝🏼 No, your meniscus doesn't repair itself back together like some other tissues in the body, but you can recover back to FULL or near full function where the injury no longer limits you in your activities - 💉 The cases that MAY need surgery are ones where you have consistent, non-resolving true "locking" of the knee joint (where your knee literally gets stuck in place ) or inability to see ANY progress after AT LEAST 6-8 weeks of guided rehab from an experienced, evidence-informed clinician (unfortunately, sometimes "failed" rehab is not YOUR fault, but poor management of your specific case from your provider(s ) ) - ✊🏼 If you do elect to undergo rehab as a first option (which you should‼️ ), at the beginning stages you'll want to try to limit too much stress to the knee joint while still working to manage any swelling, improve mobility, regain strength around the knee and at the hip, and improve stability in the lower body as well - 🎥 Here are a few early rehab exercises that may help: - 1️⃣ Prone Quad Set 2️⃣ Supine Knee Flexion Slides with Strap 3️⃣ Single Leg Stance with Kettlebell Pass 4️⃣ Sit to Stand Squat 5️⃣ Bench Bridge - 2 Legs - Knees at 90° 6️⃣ Hip Abduction Wall Slides - 🚨 What YOU need may include some, all, or none of these, which is why getting evaluated by a knowledgeable physical therapist is ALWAYS better than trying to guess your way through your own rehab - 😉 I just wanted to help you guys understand what rehab MAY look like in the early stages when recovering, so here you go! - ⁉️ If you have any QUESTIONS or COMMENTS about this post or anything related to meniscus tears, please let me know! ⬇️⬇️⬇️ - 👟 Shoes = @vivobarefoot ➡️ Use code DRCB10 for 10% off your order (see link in bio )
Berührende Worte, Aline! Wir wünschen viel Kraft, Energie, positives Denken und gute Besserung! ☘️🙏🏻 Your time will come! ⛷💪🏻🤗 —— #repost @alinedanioth ・・・ I had my life back ⛷☀️🥰...for 2 month! 💔 All I can say I truly love, live & enjoy every single second on skis! And yesss I might be singing, smiling and dancing on the mountain but most of all I‘m working!!! Always giving my 150% to get the maximum out of the day to once be the best skier I can be! Sometimes you can do what you can do with all that fear but that‘s still not enough, there‘s a higher fate that stops you, again and again! Really not sure what to do with my life rn but I hope in a few days things will look brigher again! ☀️🦁🙏 #thanksforallyourlove #howcanlovehurtsomuchs #dreamfightshine #hardworkwillpyoff #surgeryoneisdone —— #aline #danioth #injured #onceagain #knee #meniscus #injuriessuck #getwellsoon #gutebesserung #swiss #athlete #sportswoman #swissskiteam #fis #ski #skialpin #skier #fisworldcup #skiworldcup #worldcup #fisalpine #alpineskiing #wls #welovethegame
DEALING WITH KNEE PAIN 🏋️♂️ - SQUATS AND LUNGES... these are the movements that over and over again give individuals difficulty when dealing with knee pain 🤕 - The average individual will use a theragun, ice it, heat it, wrap it, rub some cream on it, or maybe just plain old not use it ❌ - I can’t express to you how important this is. Your injuries and pain (unless you had an accident of some kind ) are not there because of something you did this week... they are there because you have developed habits and imbalances over the course of a longggg time!⌛️ - These imbalances manifest as pain once structures in the body are no longer in alignment and start running and wearing on your body. In order to return back to proper movement, we have to RETRAIN and RE-EDUCATE the muscles to work properly 💪🏻 🧠 - If you retrain your bodies movement and slowly progress motions over the course of time that keep your body in alignment you can almost always get back to functioning PAIN FREE 🔥 - This is a great drill to help focus on posture and alignment. Focus on keeping the knee stacked over the foot and not allowing it to collapse in or roll out. Try it out and tag a friend! 👇🏻👇🏻👇🏻 - FIT @balanceathletica 🌊
#Repost @adib_irawan • • • • • • Sejak 2018 menahan rasa sakit di bagian dengkul dan ternyata ACL putus dan bantalan tulang sobek yaitu MENISCUS serta MCL pun ikut kena juga. Selama 3 tahun lamanya. Jum'at 25 September 2020 Pukul 09:05-12:05 Menjadi oprasi terbesar dalam 24 tahun umur ini. Percaya dan yakin serta dukungan keluarga kini menjadi lebih percaya diri. #comebackstronger #aclinjury #meniscus & MCL @jetsphysiocare @acl_indonesia
MENISCUS PREHAB PROGRAM ‼️The meniscus is a type of cartilage that acts as a shock absorber for the knee joint. The meniscus protects the cartilage that lines our thigh bone and shin bone as well as the knee joint itself. In the past, meniscus injuries were typically approached with the mindset of ‘cut it out’. However, over the past decade, we have learned you want to preserve the meniscus as much as you can. That’s because removing this shock absorber can affect long term knee health and just having a knee surgery increases the rate of knee osteoarthritis. The gold standard with meniscus injuries is to almost always conservative care first, however, that is not always practiced! ➡️If you’re dealing with a meniscus injury the worst thing you can do is absolutely nothing. With proper education, and more importantly, proper dosage of the right movements and exercises - you can get your knee feeling better very quickly! Our program features a unique phase you can perform right after an injury, preparing for surgery, or recovering from a meniscectomy surgery! 🙌Check out the program through the link in bio! 🦵Improving knee range of motion, knee strength, and overall function will be accomplished with our program. Over the span of 14-weeks, you will systematically build your knee back up, and ideally, better than your previous baseline in an effort to avoid another meniscus issue in the future. ✅There are well over 100 different exercises in our program, which will improve your knee mobility and strength in a safe and effective manner. Each exercise has one alternative exercise, so if something is too difficult or uncomfortable, there is always an option for you! If you haven’t performed knee exercises in the past don’t worry! Each exercise video is very detailed and will guide you along the way in terms of how you should perform the movement, where you should feel it, and compensations you should avoid as you perform the movement. The best part is you can perform this program anywhere at any time and you can get by with minimal equipment! 🙌Learn more through the link in bio!
Check out this week’s podcast on Meniscus Injuries With Dr. Nima Mehran! @prehabaudioexperience ! EPISODE 2: MENISCUS INJURIES WITH DR. NIMA MEHRAN⠀ ⠀ In this episode, Mike and Dr. Nima Mehran ( @drnimamehran ) discuss all things related to the meniscus. They cover meniscus function and anatomy, different types of meniscus injuries, when to repair or remove the meniscus, meniscus rehab, and the burning question that everyone has…do you need to have surgery for a meniscus injury?⠀ Dr. Nima Mehran, M.D., is an orthopedic surgeon specializing in sports medicine and joint replacements. He earned his undergraduate degree at the University of Southern California, attended the Chicago Medical School and was Chief Resident during his orthopedic surgery residency at Henry Ford Hospital. Dr. Mehran has published several scientific papers and has delivered numerous scientific lectures. He has been on the physician team for the USC Trojan Football team, Los Angeles Lakers, Los Angeles Sparks, Los Angeles Dodgers, Los Angeles Kings, and Anaheim Ducks. Enjoy!⠀ ⠀ 🚨Click the link in bio to listen to this episode!🚨⠀ ⠀ ______________________________________________⠀ 𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮⠀ ⠀ #knee #meniscus #anatomy #kneepain #tears #repair #rehab #surgery #prevention #physicaltherapy #SPT #PT #DPT #DPTstudent #physiotalks #theprehabguys