December 11, 2014
Following a Medial Patello Femoral Ligament (MPFL) reconstruction or repair, the most important thing in the 48 hours after surgery is to try to get the swelling to settle down. You should rest and elevate the leg so your knee is above the level of your heart. This will help pain and swelling – don’t get up...
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December 11, 2014
Exercises for the first two weeks after your ACL reconstruction In the first two weeks after your ACL reconstruction you should perform simple exercises aimed at boosting circulation and keeping muscles working during this time. In that first fortnight you should aim to get your knee out of its splint around three to four times. the...
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December 11, 2014
Following your post-ACL reconstruction, you will experience some pain and swelling. The main idea in the first fortnight after your surgery is to get the pain and swelling under control. To do this, you need to rest with your leg elevated and use crutches at all times, not putting any weight on that leg. You...
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December 11, 2014
Following a knee arthroscopy you should perform gentle exercises to get your knee moving. You can do these exercises laying on a flat surface. exercise one: tense thigh muscle and hold for five seconds exercise two: contract thigh muscles and lift leg exercise three: gentle knee bends exercise four: knee extensions with a rolled up towel under...
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December 11, 2014
Recover quickly from your post-operative ankle arthroscopy To ensure a speedy and effective recovery from your ankle arthroscopy, your should rest, elevate and ice your ankle. Follow our tips below and watch our video. stack some pillows and elevate your ankle gently move your ankle up and down to boost circulation (flexes) try not to...
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December 11, 2014
Following a knee arthroscopy, including microfracture, you need to remain non-weight bearing for six weeks and not put your foot to the ground at all during this time. You also shouldn’t bend your knee all the way to a 90-degree angle as this will put too much of a strain on the deep structures in...
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October 11, 2014
Follow-up information following recent arthroscopy surgery When you come out of surgery you will have a compression bandage which goes above and below the knee. This bandage needs to be on for at least three to four days. The bandage is quite thick so there’s no point in icing the area while the bandage is...
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June 11, 2014
Pelican Waters Swim Club core program Core exercises are important to help swimmers perform better and swim easier. This video demonstrates various levels of exercises to strengthen your core muscles. These exercises can be performed at home, all you need is a fit ball and a couple of balance disks and a straight stick which is...
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January 11, 2014
Generic ankle strapping for a lateral ankle instability, i.e. if you have twisted your ankle. clean your skin to remove sweat and dirt start with an anchor point, not too tight, just a point to adhere more tape in different directions keep the foot flexed up then create some stirrups – always start from the...
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December 11, 2009
Massage techniques parents can use on their swimmers at home These techniques are designed to improve specific movements swimmers need in order to swim fast. In behind the shoulder blade has a lot of trigger points and can get really tight. Get your swimmer to lay on their side and put their arm up and...
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