Are you ready to Return to Sport After ACL Reconstruction?
Are you ready to return to sport after an ACL reconstruction? Here’s how we find out.
As a physical therapist specializing in sports rehabilitation, one of the most rewarding aspects of my work is guiding athletes through the journey of ACL reconstruction (ACLR) recovery. This process demands dedication, a meticulous approach to addressing all the complex factors of their sport, and not least of all patience. When is an athlete truly ready to resume their athletic endeavors post-surgery? It's a question that requires a comprehensive assessment, considering not only physical readiness but also mental and emotional factors.
First and foremost, the timeline for returning to sport after ACL reconstruction varies for each individual. While there are general guidelines, such as the typical six to nine months mark, the decision should be based on objective measures of strength, stability, and range of motion, rather than solely on time elapsed. Even 9 months is aggressive depending on the persons level of function and how they show on testing. Throughout the rehabilitation process, we closely monitor the athlete's progress, gradually reintroducing sport-specific movements and assessing their ability to perform without compromising stability or risking reinjury.
A couple important markers show as a helpful predictor to success with return to sport after ACLR:
90% quad strength compared to other side
90% on the Noyes hop testing (all 4 tests)
22 single leg sit to stands
90% on side hop test
Equally important is addressing the psychological aspect of recovery. ACL injuries can be mentally taxing, and it's essential to ensure that the athlete has regained confidence in their abilities and trust in their repaired knee. Open communication and collaboration between the athlete, physical therapist, and other members of the healthcare team are crucial in this regard. Building resilience and providing support through setbacks or fears of re-injury are integral parts of the rehabilitation journey.
Ultimately, the decision to return to sport after ACL reconstruction should be a shared one, based on objective data, functional assessments, and the athlete's readiness both physically and mentally. Rushing the process can lead to setbacks or even further injury, while a thorough and systematic approach increases the likelihood of a successful return to competitive play. By focusing on comprehensive rehabilitation, we not only help athletes return to sport but also empower them to thrive and excel in their athletic pursuits once again.
What is Patellofemoral Pain Syndrome. How do we fix it?
How to fix patellofemoral pain syndrome (PFPS)?
Patellofemoral Pain Syndrome (PFPS) is a common condition characterized by pain around or behind the kneecap, typically aggravated by activities that involve bending the knee, such as running, squatting, or climbing stairs. It is a very common diagnosis, and the good news is this tends to be a diagnosis of exclusion, meaning that they’re aren’t any disrupted ligaments/muscles/meniscus/etc in the knee.. Understanding the underlying factors contributing to PFPS is crucial for effective treatment. One primary cause is improper tracking of the kneecap due to muscular imbalances, weak hip stability, stiff/weak ankles, or poor biomechanics during movement.
Addressing PFPS involves a multifaceted approach tailored to the individual. Firstly, as with all injury recovery, it depends on the person’s function and what their goals. No two people’s rehab should look the same. Secondly, a lot of attention has recently been given about strengthening the quadriceps however what the research shows is although that is important what is equally if not more important is strengthening your hip abductors/known as your glutes. We will target the glutes specially if the symptoms are really aggressive and quad stregthening is too much. Additionally, strengthening is the only thing. Techniques such as foam rolling and stretching specially tight quadriceps can help reduce pains and improve flexibility. Finally, educating patients on proper body mechanics during daily activities and sports is essential for long-term management and prevention of PFPS recurrence.
In conclusion, Patellofemoral Pain Syndrome can significantly impact one's quality of life, but with the right guidance and treatment, it is manageable. As a physical therapist, my goal is to empower individuals with the knowledge and tools to address PFPS effectively, allowing them to return to their desired activities pain-free. By addressing muscular imbalances, improving biomechanics, and promoting overall joint health not only will you recover from PFPS but may even be stronger and more flexible than you were before.
Train BJJ longer/better with these 3 simple exercises
Train BJJ longer and better with 3 simple exercises
As a Physical Therapist and Brazilian Jiujitsu Black belt, I understand the demands placed on Brazilian Jiu-Jitsu athletes and the importance of injury prevention in their training regimen. Jiu-Jitsu involves complex movements that require strength, flexibility, and agility, making it crucial for athletes to prioritize exercises that enhance these aspects while minimizing the risk of injury. Incorporating exercises that target core stability, scapular strengthening, and hip mobility can improve overall balance and control during grappling exchanges, reducing the likelihood of strains or sprains.
It's essential for Jiu-Jitsu athletes to approach their training holistically, incorporating both physical conditioning and injury prevention strategies to ensure longevity in their sport and optimize their performance on the mats. By investing time in targeted exercises under the guidance of a knowledgeable physical therapist, athletes can mitigate the risk of injury and continue to excel in their practice of Brazilian Jiu-Jitsu. Here are 3 injury prevention exercises to start on your Brazilian Jiujitsu Journey. Always remember to train sensibly, tap early to submissions, and get adequate rest between sessions.
1: Deadbugs with Swiss ball
Very good for helping you before more effective in the guard and take pressure off your back and hips
https://youtube.com/shorts/g13rvb31nTs?si=eieKjUcepLXG3ndV
2: Hip Posterior glide
Helps you get more hip mobility to have a more effective guard and put less strain on your back in knee during scrambles
https://www.youtube.com/shorts/LZcBtaj8xKw
3: Face pulls:
Helps you get scapular stability to make arm drags more effective, harder for your posture to get broken down, and take pressure of your neck
Run longer/faster and with less pain
Want to run faster/longer and with less pain? Train this muscle!
If you’re an avid runner, you know that your legs can take a beating. The miles of impact can add up. Although running is a skill we’ve been doing for thousands of years, aspects of our modern lifestyle have made it hard for us to develop the fine stabilizing muscles needed for efficient running. In the realm of running, the focus often falls on the legs—strengthening the calves, quads, and hamstrings. However, one critical muscle often overlooked is the glutes. From a physical therapy standpoint, prioritizing glute strength is paramount for runners seeking to improve performance and prevent injury. The gluteal muscles play a pivotal role in stabilizing the pelvis and controlling hip movements during running. Any weakness in the glutes can lead to biomechanical imbalances down the chain causing compensation to the knees, ankles, and low back. This weakness can contributes to issues such as IT band syndrome, patellofemoral pain syndrome, and even lower back pain.
By incorporating targeted glute strengthening exercises into their training regimen, runners can enhance their hip stability, stride efficiency, and overall running mechanics. If you have more muscles working as a team, this not only reduces the risk of overuse injuries but also lets you run faster and longer. So, whether you're a seasoned marathoner or a novice jogger, don't overlook the importance of glute strength in your training routine.
If you are unsure if you have a glute weakness in your running, it’s best to go see your physical therapist for a running analysis. However if you want to get a head start here are some of my favorite glute strengthening exercises.
https://youtube.com/shorts/08en9Adlz7I?si=5qfKlOGbr99rI2_Q
How to pick you physical therapist?
Having a good physical therapist is a game changer? How do you know if you are picking the right one? Here are some things to consider.
Having a good physical therapist in your corner can change your life, but the field is really new and not all physical therapists are the same. Even the requirements to become a physical therapist in the United States has changed a lot in my lifetime.
For instance, not a lot of people know that some physical therapists have a bachelor degree and some have a doctorate degree. Some do additional training after graduate school (if they went), and some work immediately.
Here are a few different things to consider when selecting your physical therapist.
Level of training- Did they just finish school and go straight into the field or decided to residency? Unlike MDs, residency is optional for physical therapists and very few choose to do it. For instance, I chose to do one and less than 10% of my classmates in graduate school did it with me. It makes a big difference if you do one because if you complete one you can be a specialist.
Insurance- Sometimes a PT not accepting your insurance, or even taking insurance to begin with may not be a bad thing. Cash based clinics (no insurance) often means you get more time with the therapist and may get better results in less time.
Niche- Different clinicians have different niches. For instance, a lot of my clients are stunt performers and martial artists because I happen to be one too. I understand their needs and it makes it easier to treat them. Finding a PT that understands your needs is very helpful to getting great care.
There are few more reasons I outline in this video. Check it out and let me know if there are any other questions I can help you with regards to picking a physical therapist so you can improve your health and performance.
What is patellofemoral pain syndrome?
Patellofemoral pain is a fancy word for pain around the knee cap. It’s really frustrating for many people so let’s talk about the basic guidance for rehabbing it.
Patellofemoral pain syndrome is a fancy word for pain around the kneecap. Although we’re not 100% sure about the mechanisms of pain we do have a few classification categories to help us get effective treatment.
Patellofemoral pain syndrome with mobility deficits: You can be either really stiff around the knee or too mobile in the foot.
Patellofemoral pain syndrome with muscle power deficits: You can have some quad and glute weakness .
Patellofemoral pain syndrome with overuse and overload disorder: You could just be training too hard causing knee pain.
Patellofemoral pain syndrome with movement coordination deficits: You could be doing some movements wrong causing the pain.
Once we can come up with the appropriate classification then we can figure out how to treat it best.