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The “single” most important movement for knee health.

If you aint got squat, you aint got squat. A single leg squat is a very useful assessment for physiotherapists and osteopaths as it is a movement that can be used to assess strength, flexibility, balance and motor control post reconstructive surgery for an ACL rupture. Specifically, collapsing of the knee and trunk instability during movements like jumping or a single leg squat have been identified as risk factors in females for ACL injuries.

How to assess your own squat?

Use a mirror to watch yourself. Squat to 60 of knee flexion in a slow, controlled manner at a rate of approximately 1 squat per 2 seconds. Perform this 3 times!

Grading Criteria

  1. Same side trunk lean
  2. Hip Drop on the opposite side
  3. Hip adduction (leaning in) or internal rotation
  4. Knee collapse (knee diving in)
  5. Loss of balance

A good rating requires the absence of all 5 criteria in 2 of 3 trials.

In a study of ACL reconstructed patients, those that could do at least 22 single leg squats from a chair height had...

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The 6 tick boxes to return to sport from ACL rehabilitation

Anterior Cruciate Ligament (ACL) injuries can be distressing for patients and its rehabilitation is one that needs to be taken seriously. We understand that it is a timely rehabilitation, but also understand that time is not the only factor that needs to be accounted for when dealing with an ACL injury. It has been reported that 81% of individuals with an ACL injury will return to any kind of sport. Only 65% will return to their pre-injury level and merely 55% return to competitive sport.

Re-injury rates for ACL vary between 6% to 25% thus making the decision for when it is appropriate to return to sport a decision that ultimately must be made with clearance from the orthopaedic surgeons, physiotherapists and osteopaths such as those at the Injury Rehab Centre in Cheltenham.

What are the criteria to return from ACL injury safely?

One study set out to explore an objective return to sport/discharge criteria and evaluate whether strength or functional tests were risk factors for ACL...

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The top 3 exercises to return to sport from ACL reconstruction

Anterior Cruciate ligament (ACL) injuries can be a devastating, season ending injury that can curse many field sport athletes. These injuries often occur as a result of decelerating suddenly, pivoting or landing from a jump, or from forceful impact that can be unavoidable. Most patients at the Injury Rehab Centre in Cheltenham that see our Physiotherapists and Osteopaths often report an associated loud pop or crack and swelling generally within the first 24 hours. Females are at a 4-6 fold increased risk compared to males that engage in the same sport.

One study conducted a review of the research on rehabilitation programs aimed at injury prevention in females. The study reviewed 6 papers and found that 3 of them were effective in reducing ACL injury incidence in female athletes. The following are the top 3 components in reducing ACL injury.

Plyometric Exercises

Q: What are plyometric exercises?

A: Exercises that train the muscles, connective tissue, and nervous system to...

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Treadmill Tuesday Episode 5 – Best Strength Exercises For Running Strength

injuryprevention running Mar 29, 2017

In this episode of Treadmill Tuesday running physio Alex Kimp for the Injury Rehab Centre in Cheltenham goes through the best strength exercises to improve your running performance and reduce injury during your run like plantar fasciitis, achilles tendinopathy, and knee pain.

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Treadmill Tuesday Episode 8 – How To Strengthen Calves For Running

In this episode of Treadmill Tuesday Running Physio Alex Kimp covers the top 3 calf strengthening exercises to help you avoid Achilles Tendinopathy by strengthening the calf complex. If you suffer from a running related injury such as achilles pain, or other areas like patellar tracking syndrome, gluteal strains or tendon pain contact the Injury Rehab Centre today!

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Treadmill Tuesday Episode 7 – Barefoot Running. Is It Worthwhile?

If you’ve been running for a while you’ve probably heard of barefoot running. Is barefoot running better for you though?

In this episode of Treadmill Tuesday Running Physio Alex Kimp talks about the current research regarding barefoot running and whether you should throw your shoes away right now to help reduce your risk of running injury such as plantar fasciitis, calf strains and hip bursitis.

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Treadmill Tuesday Episode 6 – How To Warm Up For Running Better

In this episode of Treadmill Tuesday running Physio Alex Kimp from the Injury Rehab Centre in Cheltenham discusses his top tips for warming up before running using these exercises. These tips are designed to get the best outcomes for running to improve performance and reduce the risk of running related injuries such as plantar fasciitis, achilles tendon pain, patellar tendon pain and ITB syndrome. 

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Why does your heel hurt? 2 factors that cause Plantar Fasciitis.

Plantar Fasciitis is one of the most common causes of symptoms for heel pain in runners and is usually categorised by a sharp pain particularly in the morning that warms up or reduces with walking or running. At the Injury Rehab Centre our Physiotherapists and Osteopaths in Cheltenham see many presentations of Plantar Fasciitis every week. About 10% of Plantar Fasciitis cases are linked with running and incidence peaks for individuals between 40-60 years of age.

Why is it happening to me?

Plantar Fasciitis like many other repetitive stress injuries occurs when there is too much load for what the body can tolerate. This repetitive stress causes micro trauma in the Plantar Fascia that is constantly irritated from time spent walking or running in activities of daily living. The foot faces repetitive strain from deformation of the arch during running with landing forces up to three times body weight with every step and this may lead to the development of Plantar Fasciitis.

 Am I...

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Don’t let injuries sink your swimming health with these 3 tips

swimming Feb 28, 2017

It’s the last day of Summer and for many of us that means that means that we’ve been taking advantage of the hotter weather here in Cheltenham and the Bayside areas by hitting the pool or getting into the bay for a swim. Swimming is a great activity that challenges the cardiovascular system while offering individuals a variety of strokes to challenge different muscle groups while also being a low impact form of exercise on the joints. If you are looking to increase your frequency of swimming, whether you be an avid swimmer, triathlete, or just looking for a cross-training option, here is what you should know to avoid injury and improve your swimming performance.

Who gets injured?

Shoulder injuries to the rotator cuff muscles and the shoulder joint are most common in swimmers with a prevalence between 40-91% in all swimmers

The Breast Strokers have a 5-times risk of injury to the inside of the knee (The second most common injury site).

Low Back Pain can also be...

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Treadmill Tuesday – Episode 4 Why You Should Be Foam Running

resources running Feb 24, 2017

In this episode of Treadmill Tuesday Running Physio Alex Kimp goes through what the research says about Foam Rolling for running participants and how it can help reduce running related injuries like Plantar Fasciitis, Patellar Tendon Pain and ITB Syndrome.

If you are a runner being slowed down by pain or injury, book your appointment with the Injury Rehab Centre to get back on track today!

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