Tag Archives: FTI

3 great ACL rehab exercises

Recovering from surgery following an ACL tear is a slow process. In the early stages, the emphasis should always be on swelling control, pain management, and early restoration of range of movement. 

However, as the weeks/months go by, and as you begin to feel more confident using the affected leg, you will need to begin to challenge yourself that little bit more in the gym in order to regain your previous level of function. 

As the majority of ACL injuries occur in non-contact situations, very often individuals present with certain muscle imbalances/asymmetries and functional deficits that have predisposed them to the injury in the first place.

Therefore with my patients, I will always try to clean up these dysfunctional movement patterns to ensure that the individual will make a full recovery and will minimize their chance of future injury!

Here are three exercises I often use as part of my rehab programs.

Riain Casey Chartered Physiotherapist

 

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Shin Splints No More

“Shin Splints” or Medial Tibial Stress syndrome (MTSS) is a global term for pain along the inside of the shin. It’s the result of repetitive loads to the front of the shin, and the inability to keep up with the repair process. As we approach the marathon season late summer and early autumn, runners are starting to ramp up training programs, and what is more frustrating to any runner, but to put in the long month of training, and then to have to pull out of a race you have been looking forward to for months due to injury?

 

So as we step up our training, this is the time to help prevent these type of overuse injuries by adding in preventative exercises and using these simple tips!

 

  • Training Load
    • Incremental and gradual
    • Create a plan and have an expert look over it
    • Listen to your body, it is the best judge!

 

  • Posterior Chain Strength
    • Make your Glutes, Hamstrings and Calfs strong and tough enough to withstand the training load
    • Try these three exercises below, and add into your training program two to three times per week!

 

  • Recovery
    • Hydration
    • Nutrition
    • And sleep

The king of recovery strategies, get a minimum of 8 hours sleep per night.

Thomas Divily Chartered Physio

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Exercises People Tend to Butcher – Part 1

Hey guys,

I have trained personal training clients and teams now for some time now and I generally see the same things over and over pop up – people are doing great exercises but doing them extremely poorly. Below I will outline the common ones and how you go about fixing them.

Here is a few that people always seem to get wrong and importantly how to fix them…

1. The Dumbbell Row-

The dumbbell row is famously known as a simple exercise that’s really hard to do..

Check out how we correct it here –

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2. The TRX Row –

The TRX is a staple of most commercial gyms but again we rarely see good form getting thought in commercial gyms –

Check out the simple fixes below –

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3. The Lunge

The lunge is a great exercise that is actually quite dangerous for the wrong person. It’s hugely dynamic and should sonly be tackled by people who have a good bit of training under their belt and haven’t got any pre existent knee injuries.

Pay attention ladies as sometime you struggle more with this great exercise than the boys.

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Stay tuned for Part 2 of this article.

Coach Hare

 

How to get the most from your gym sessions?

Coach Dave Hare goes through simple steps you can do to improve your workout..

How you place everything and where has a huge bearing on the outcomes of your sessions..

Watch this and give your program a serious edit .

 

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Simple stretches to help office workers

So many of our clients here in FTI work long hours, spending large periods of the day sitting at computer desks, in uncomfortable slouched positions. At the end of the day, when you get home from work after a stress-filled day, what’s the first thing you want to do? Chill out on the couch and relax…


While I would never tell anyone not to switch off and chill out when given the chance, unfortunately this common lifestyle has lead to the development of several work-related musculoskeletal disorders such as neck pain, low back pain, and shoulder pain. Sound familiar? 

Outlined below are a couple of simple stretches/exercises to help combat these issues and keep you pain free during your working day; and are ones that I feel will give you the ‘biggest bang for your buck’ in the limited time you have. 

Happy stretching!

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