ACL Rehab: Sample from Day 42

ACL Rehab: Sample from Day 42

I’ve had requests to post more of my updates so here we go! Today is Day 42 from bone graft surgery. The bone graft is going to repair and rebuild bone in my knee where previous ACL graft tunnels were drilled. Because of my previous surgeries this tunnel was too big to support a new ACL so we had to fill it in and let it rebuild. (I currently have no ACL,  and a torn lateral meniscus and torn MCL) My mission now is gain as much strength as possible before the ACL and MCL surgery on 12/20/17. Remember that your rehab is crucial is your return to function in normal life and in your sport. Rehabilitation is where you regain your strength but it’s also the best time to address any muscle compensations causing you further pain or increased risk of injury. Do not down play your rehab!! It is crucial in your recovery for now and for the future health and longevity of your knee! 🔹Stability Ball Hamstring curls 4 x 15 🔹Lateral Tube Walking 4 x 15 🔹Side Step Up to Balance 4 x 15 🔹Single Leg Balance with Plyo Toss 4 x 15 🔹Modified Single Leg Ball Wall Squat 4 x 15 🔹Exercises should be performed slow and controlled working on stability and eccentric contraction to decrease force on the...
The ACL as a Mechanoreceptor

The ACL as a Mechanoreceptor

The ACL as a Mechanoreceptor The ACL is a major mechanoreceptor in the body meaning it provides feedback to the brain and spinal cord to let your body know it’s positions in space. After suffering an ACL injury it is essential to increase your proprioceptive awareness in order to fully rehabilitate the injury and help to prevent further injury to the ACL or injury to the other knee.  Balance training on bosu balls, foam pads, and balance boards are huge in this but also advancing yourself to working on quick changes in direction and decelerating after sprinting. The ACL tells your body where and how to work in these movements and any lag in time for feedback to the brain leaves you in a vulnerable position allowing higher risk of ACL injury. These drills are important in rehabilitation and preventative training programs. Make sure you are doing the appropriate moves to ensure your body the best recovery from injury! After an ACL injury it can be very hard for an athlete to restore their normal reaction times and relearn their proprioceptive ability or the awareness of their knee in positions and movements. Sometimes this is thought of as a mental block or being scared to perform certain movements again following an injury but it has just as much to do with the decreased neuromuscular awareness stemming from the damaged or missing mechanoreceptors as it does the brain itself.  This can play a huge role in the risk of reinjuring your ACL because a decrease in proprioceptive abilities of the knee can contribute to improper cutting, jumping, or landing mechanics...
Motion is Lotion

Motion is Lotion

Motion is Lotion The first time I heard this phrase was from Jenny Moshak (one of my former supervisors and the former Head Athletic Trainer for the University of Tennessee Lady Volunteers Basketball Team).  I didn’t know at the time that it would quickly become my life mantra because it is so crucial in the health and longevity of our bodies.  From the cellular level, to brain chemistry, to bone and joint health; everything in your body is aided and enhanced by movement.  Did you know that humans can perform more varieties and combinations of movements that any other species? It is no coincidence that some of the best forms of American entertainment are centered around the amazing and crazy complex positions we can train our bodies to complete like in dance, and professional sports.  Increased heart rate actually helps the brain to perform at optimum capability and also helps to literally regenerate new brain cells.  We are the smartest species on the planet because we have the ability to execute more intricate movements than any other species. Movement has actually assisted in our survival as a species because as we evolved we learned how to use new skills to accomplish greater tasks and with increased movement and skill learning our brains grew and evolved with our amazing bodies. But it is ironic that as we create new technology our lives are quickly becoming the most sedentary on the planet and with it comes major complications. But how can this help us now? Think of it this way. Motion is Lotion plain and simple. Literally…it’s science! The vast majority...