Knee

Regaining full terminal knee extension is paramount following any knee surgery. The ability to fully extend the knee equal to the other side is usually one of the most important early goals in knee rehab. While there are a ton of knee extension exercises you can do, the most important variable for regaining full terminal knee extension is the amount of volume and time spent working on knee extension. That is undeniably the most important concept to grasp. 3 sets of 1 min of stretches for a total of 3 minutes (out of 1440 minutes in a day aka 0.2% of the day)ย  it just not enough end range stretching to regain full knee extension! Aim for a total of 10 minutes of knee extension exercises at first, then slowly keep adding time until you're spending at least 30 minutes a day working on terminal knee extension.

This article will feature a 4-step progression in developing the stretch-shortening cycle which is crucial for returning to plyometric exercises. The stretch-shortening cycle is an active eccentric stretch (lengthening of a muscle) followed by an immediate concentric contraction (shortening of a muscle). This is similar to a spring; you first stretch the spring to create potential energy, then it is released into active energy. The stretch-shortening cycle is often used in plyometric training and is crucial in every sports training program. The 4-steps in the progression include eccentric jumping, low-intensity fast plyometrics, hurdle jumping, and depth jumping. This 4-step progression will help athletes safely develop the stretch-shortening cycle that is essential for every sport that involves jumping or change of direction activities, such as basketball and volleyball.

Bone Stress Injuries (BSI) are not uncommon in avid runners, track and field athletes, and endurance athletes. As common as they may be, they are still very difficult to deal, hard to identify for the average person, and unfortunately can turn into full-blown bone stress fractures before being correctly identified and treated. In this article, we will discuss exactly what bone stress injuries and bone stress fractures are, what the risk factors are, and prehab strategies to get back to running after a bone stress fracture.

Knee pain is by far the most common complaint we hear in the clinic from patients. Sometimes it's from traumatic injuries like a fall or sporting event. Other times, people don't even know when or how their knee pain started, but they have been living with low-level knee pain for years! To us, this is unacceptable, especially the latter. Not being proactive about your health and addressing issues before they become a bigger problem is why we have clinical jobs as physical therapists. So many of the knee injuries we see in the clinic we truly believe could be prevented with knee prehab. A systematically designed progressive loading program to strengthen the quadriceps and hamstrings while also addressing the hips and ankles will do wonders for just about every knee on the face of the earth. And even more importantly, education on how to manage flare-ups, how to perform exercises in the correct way, or knowing what type of discomfort is good vs bad is how we will teach you to have to become your own best physical therapist. Our Knee [P]Rehab program is your answer to your cranky knees, chronic injuries, improperly rehabbed surgical interventions, and duck legs. In this article, we're going to show you why you need knee prehab, the story behind the program, insider access to some of the program content, and most importantly how to get started with your knee Prehab now!

Landing mechanics has always been a hot topic in sports medicine. Letโ€™s be honest, watching elite athletes perform at a high level and analyzing their movement is sexier than most low-level rehab exercises for movement enthusiasts. So itโ€™s natural for clinicians and trainers to get excited when teaching someone landing mechanics. In this article, youโ€™ll learn the basics of what to focus on with teaching landing mechanics.

Jumper's knee is when there is irritation of the patella tendon, the tendon just beneath your knee cap. Patella tendon pain is a common source of anterior (front) knee pain often occurring from repetitive or excessive overload onto the patellar tendon. This is often a condition of younger athletes, especially men, who participate in jumping sports such as volleyball, tennis, football, and basketball. Patella Tendinopathy is debilitating and can result in the prolonged absence and potential retirement from sports. Loading the tendon is the primary stimulus which helps with tendon health! This article will take you through a few common jumper's knee exercises!

โ€œWhen will I be fully recovered?" This is honestly one of the most common questions we receive in the clinic working with patients, answering messages on social media, and responding to comments and emails. Understanding recovery from an injury has to begin with understanding what full recovery means to someone. Recovery is also a popular word now within the fitness and sports medicine world in reference to the body's physical readiness. From recreational weightlifters to pro athletes - everyone is eager to learn how to recover faster and push the boundaries of human performance. In this article, we will dive deep into understanding recovery and what it means within different contexts. We will share strategies we use to help individuals better cope with their ongoing recovery and also recovery strategies we use and teach to improve physical readiness.

This article will take you through a linear progression very similar to how I approach lower extremity injuries in the clinic. It is imperative to master the fundamentals before working on highly skilled or sports like movements. This progression is inspired by the 'Powers Program' which is an evidenced-based exercise progression developed by Dr. Chris Powers, PT, PHD from the University of Southern California. This program will begin with non-weight bearing isometric holds, don't let these exercises fool you they can still be challenging! We then progress to static double leg weight-bearing exercises then guide you into single leg exercises; we end this lower body exercise program with double leg dynamic strengthening movements. ย Part two of this article will progress you into single leg strengthening, plyometrics, agility movements, then returning to your desired sport!

The swissball hamstring curl is hands down the best knee dominant hamstring exercise to program for rehab and performance goals alike due to the ability to make easy and practical regressions. You can change the swissball height, limit how far to roll the swissball out, dig your heels harder or lighter into the swissball, or even perform just one part of the curl to focus on just the concentric or eccentric portion of the exercise. Strengthening the hamstrings are extremely important for the prevention of hamstring strains and risk reduction for ACL injuries. This article will show you how to level up your swissball hamstring curls and bulletproof your hammies for life!

Osteochondral allograft transplantation in the knee is an alternative to joint replacement that may be used to treat a young and healthy population with symptomatic cartilage defects. The defect may be identified by MRI and/or arthroscopy. When conservative management has failed, a diagnostic arthroscopy is indicated to asses the location, size, and severity of the defect(s). These findings determine what method is best suited for cartilage restoration. Osteochondral allograft transplantation is indicated for large lesions that have affected the cartilage and subchondral (beneath cartilage) bone. Osteochondral allografts are composed of fresh donor tissue and are procured from tissue banks that follow strict safety guidelines. This article will take you through a case study demonstrating an arthroscopic evaluation, cartilage transplant, and a sample phase 1 protocol for this procedure!