strength training

All posts tagged strength training

Part 2 “Post-PT for ACL Reconstruction”

Posted by Sports Rehab PA on May 29, 2018
Posted in: Injury Prevention, Recovery & Regeneration. Tagged: , , , , , , , , , , , , , . Leave a comment

Functional Integration
Functional integration may begin with basic activity as early as 12 weeks post-surgery and can be progressed toward athletic activity between four and six months. The goal during this time (i.e., 12 weeks to six months) is to safely load the knee in all planes of motion without compromising the graft site.

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Flexibility
Stretching the muscles around the knee is a priority for the client. Specifically targeting the quadriceps, hamstrings, and calves should maintain adequate flexibility around the knee.

Hamstring stretch
Ankle mobility
Groin/Hip/Thoracic
Calf stretch

Balance
Balance activity should have been implemented in
the early stages of rehabilitation. At the time of fitness activity, the client should have good balance with basic single-leg activities. Progressively challenging the knee in multiple planes will help prepare the joint for higher- level activity.

Strength training
Training should focus on developing symmetrical strength between the quadriceps, hamstrings, and hip muscles. Strengthening of the hip muscles helps restore stability in the lower limbs and decreases strain on the reconstructed ligament. The hamstrings and quadriceps are particularly important because they add stability to the injured knee and are critical in long-term knee function and prevention of further injury.

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Month 6 – 9

  • Sport specific training and preparation to play phase.
  • Improve fitness, Improve strength, Improve proprioception, and Return to sports training.
  • Plan to return to sport when confidence has returned – usually 9 months

Month 9 – 15

  • Return to sport phase
  • At 9 months the knee will start to free up and feel less tight
  • Full proprioception to where the knee feels normal usually takes about 15 months.

Click below for more information on our Post-PT Sports Rehab Program ⤵️

https://mailchi.mp/0a0a298d6e5e/acl-recovery-program

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What’s Your Summer Off-Season Soccer Plan?

Posted by Sports Rehab PA on May 28, 2018
Posted in: Core Training, strength training, Uncategorized. Tagged: , , , , , . Leave a comment

Phase 1: The Off-Season

Focus: Functional Strength

The off season is the foundation of your overall soccer training routine, and as a result, it is the most important component of your training. It creates the base on which all other strength and power are built. In the off-season, you will prepare your joints, muscles, ligaments and tendons for greater training intensity during other phases of training and improve overall muscular stability. fullsizeoutput_533

During the off-season, much of your training should focus on the muscle groups that make up your core. This includes your abs, back and trunk. Having a strong core allows your upper and lower body to work together fluidly.

The off-season is also a prime time to balance out your body and its strength. Every soccer player, like most other athletes, has a dominant side. Since you perform the same skills over and over again (for example, kicking with your dominant foot), your muscles develop unevenly. The off-season is the perfect opportunity to balance overuse and underuse of various muscle groups (for example, quads versus hamstrings).

Phase 2: Off-Season/Early Pre-Season

Focus: Maximal Strength

During this phase, you will be working toward becoming as powerful as possible. To do this, you will be lifting the most weight during this phase to increase your strength as much as possible. It is best to complete the maximal strength phase before your soccer season begins so that the remainder of your strength training phases can focus on power and strength endurance, which are both extremely important during on-field play. IMG_7622.JPG

Phase 3: Late Pre-Season

Focus: Muscular Power and Strength Endurance

Now that you have built up your muscles in phases 1 and 2, phase 3 will help your turn all of that strength into soccer-specific power and muscular endurance. This is extremely important for soccer players, as they play one of the few sports that requires equal amounts of muscle endurance and explosive force.

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To build soccer-specific power and endurance, your weight training routine will be replaced by plyometrics during this phase. Plyometrics, originally developed in eastern Europe, are specifically-designed jumping and upper body exercises that develop and increase speed, power and agility. Plan on having this phase last about 4-6 weeks.

Get Your Soccer Players Guide to Performance Training E-book:

This 43 page E-book Includes: – Proper Foam Rolling Technique – Sample Acceleration Drills – Full Strength Training Workout Plan – 14 Week Off-Season Workout Plan – Over 20 Recovery Nutrition Ideas – 52 Week Breakdown for Training ***Bonus*** ACL Injury Reduction Program*** ***Access to Videos that coincide with training program***

Click below for more information on our Post-PT Sports Rehab Program ⤵️

https://mailchi.mp/644b1417391c/sports-rehab-pa

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Tennis Elbow or Golfer’s Elbow?

Posted by Sports Rehab PA on January 9, 2018
Posted in: Injury Prevention, Recovery & Regeneration. Tagged: , , , , , , , . Leave a comment

Whats the difference between Tennis Elbow and Golfer’s Elbow?

Tennis elbow, also known as lateral epicondylitis caused by repetitive twisting and tennis-elbow-picturetorquing of the forearm. Athletes often complain of pinpoint, knifelike pain over the (outer) lateral surface of the elbow.

Golfer’s elbow, also known as medial epicondylitis most commonly occurs from 300px-Golfers-Elbow_SAGrepetitive stress on the tendons on the inside of the elbow. Some athletes complain of numbness or tingling in the the fourth and fifth fingers.

Treatment for Tennis Elbow can be separated into three categories, and can range from rest from a mild sprain or strain to surgery after all other forms of treatment fail.

The treatment for Golfer’s Elbow focuses mainly on the PRICE principles (protection, rest, ice, compression, and elevation) and once the acute phase has resolved rehabilitation, including strengthening weak upper-back, neck, and thoracic muscles with forearm strength exercises can begin.

Before returning from either injury the athlete should be pain-free. In the case of Tennis Elbow, strengthening muscles of the upper body such as the Lats (muscle covering the lumbar region of the back), shoulder rotators, and upper back muscles which will help create more balance in posture.

Post-Ortho Sports Rehab FREE Evaluation—>>>   https://mailchi.mp/644b1417391c/sports-rehab-pa

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