Knee and Lower Limb Rehab Course – Online

How would this benefit?

  • Have you found yourself doing more impact exercise like running and finding your knees are sore?
  • Have you previously had physiotherapy for a knee problem and found your knee is now stiffening up or becoming more achy?
  • Have you had previous knee surgery and were following a physiotherapy rehabilitation program but now found you are not doing enough of the exercises?
  • Are you struggling to find the motivation to do the right exercises to keep you fit and active or unsure of what exercises you should be doing to keep both physically fit but also strong in the legs and core?

JOIN THE COURSE HERE

Link above will take you to our booking software at Bodies Under Construction.

Here’s a great story about a patient of ours.

Meet Lucy….she was previously having regular Physio treatment for post-op knee surgery and was progressing well and had returned to running. She was really compliant with her Physio exercises and disciplined with her weekly exercise program so she was feeling her knee was really improving. And then Corona happened……and her knee started to grumble.

Why?

She admitted she wasn’t as compliant as she had been with her rehab exercises so she wasn’t doing enough lower limb strength, flexibility or core work and had substituted her limited time for going running – She was struggling for enough time between managing her kid’s home schooling and trying to hold down her own job –  so the meant more impact loading on the knee and less rehab exercise and that was the reason her knee was starting to flare up.

Does this sound like you?

Well you are certainly not alone and if you make the right step now and get in touch with us we can help – we can offer you specific lower limb core and conditioning exercise classes and one to one online video physio consultations.

We will be starting a four week lower limb conditioning and core program and each week there will be a specific emphasis on one the four “foundation pillars” –

FLEXIBILITY

STRENGTH AND CONDITIONING

BALANCE AND CORE STABILITY

CARDIOVASCULAR FITNESS

Week 1 – Flexibility

This week will focus on dynamic and static stretching for not only the lower limb and but also the hip, pelvis and lower spine and will include key tips and advice on how to use a foam roller and spiky ball to enhance the soft tissue release effect in your muscle system

Week 2 – Strength and Conditioning

This week the emphasis will be on the most effective exercises for strengthening the key lower limb muscles and also the hip and pelvis – all key parts of what we call the “Kinetic Chain” Any weakness in the any part of the kinetic chain can result in increased loading and potential injur to the knee complex.

Week 3 – Balance and Core Stability

Balance is a key pillars that often gets over looked with more of an emphasis often placed on other rehab goals –well not anymore! We will separate fact from fiction and teach you both the key balance and core exercises that are both safe for your spine and most effective for engaging your core muscles and for improving your proprioceptive (balance) system. Improving both your balance and your core together will help with preventing any low limb and lower back muscle strains and fatigue and also will help with your balance and control especially with impact exercise such as running.

Week 4 – Cardiovascular Fitness

This week we are going to get your heart rate pumping and the legs working hard! Feel that burn! We will focus on HIIT  – High intensity interval training exercises that you can do in your home with no gym equipment necessary and show you plenty of alternate effective exercises that can improve your cardiovascular fitness and whilst not overloading your knees

JOIN THE COURSE HERE

Link above will take you to our booking software at Bodies Under Construction. Investment £40.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. Connect with us on 01344 489 398 or click here to fill out our contact form. Please enter your details and tell us what’s going on with your knee. A member of the team will be in touch.

Sports Injury Focus – Runners’ Knee ( ITB Friction Syndrome)

Signs and Symptoms:

Signs & Symptoms of Runners’ Knee include burning sensation/pain that comes on gradually on the outside of the knee. Common in cyclists and runners. Often confusing as there is no major incident or trauma, yet the pain and or burning comes on gradually and appears to get worse. 

* Week 1 

Ice is vital. As is rest. 

Walking is fine and swimming is great too. With this kind of injury, maintaining flexibility and core strength, is important. 

From a Physio point of view – I’d be working on deep tissue massage of the tensioners of the IT Band(The muscles at the top of the hip) as well as stretching the band, quads and hip region. 

It’s also possible that the Athlete’s “back” will have stiffened so I’d be working to loosen that area too. It’s really important for the Athlete to be working on strength work of the Gluteal muscles and the core stability muscles. 

* Week 2 

Continue with ice and rest from cycling or running. 

Swimming is encouraged and the rower is also possible and unlikely to reproduce any pain on the out-side of the band. If it does, stop. 

Continue with gluteal and core exercises and stretching in the gym. 

From a Physio point of view – deep therapeutic massage of the whole leg is vital and will continue x3 daily, immediately followed by passive and active stretching. 

* Week 3 

Cycling and or running will be able to be introduced in this phase, providing the athlete has followed the treatment plan noted above. 

Gentle, half pace jogging is introduced and cycling (both on the flat). Athlete should not be expecting to feel any burning sensation. Fatigue and stiffness is okay. 

From a Physio point of view – deep therapeutic massage continues as does stretching. Increase gluteal and core exercise and begin re-introduction to 3/4 level activity and or practice. Ice remains important after every session (use heat before). 

* Week 4 

Athlete steps up to training. Sneakers are checked and or orthotics applied to footwear to re-correct the position of the foot. 

From a Physio point of view – massage and stretching continue for at least 2-3 weeks and athlete continues working on core stability and gluteal strength and control exercises. More functional baed exercises are included as well as good hip and knee control against gravity.

Review of recovery: 

Complete rest needed early on – just until the pain settles

Stretch and massaging is pivotal to the successful recovery. As is doing the right core, gluteal exercises and functional rehab exercises. Most times the issues are related to biomechanics and this must be corrected or you’ll just be putting a band aid on the problem.

Secret Tip(s): 

Check your sneakers and change them every 3 months, consider custom foot orthotics and ice packs are the best thing that you can be doing to help your self.  Remember your compliance with your home exercises!

Let your Physiotherapist do everything else. 

Do not be fooled by the absence of pain when you rest. The IT Band is only painful in a weight-bearing situation (such as running) or cycling due to excessive over use. 

If you’d like more info on this, and some further easy, actionable tips on other sports injuries too. We have a free guide that we can send you. Connect with us on 01344 489398 or email us on bracknell@applephysio.com and tell us what’s going on. 

A member of the team can take your details and we can email you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


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Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s and above, who want to keep healthy and active.

Sports Injury Focus: Knee Ligament

Signs and symptoms: 

Athlete likely to have landed awkwardly, twisted, or fallen causing pain, stiffness and immediate swelling of the knee joint, often on the inside. 

* Week 1 

Immediate ice, compression and elevation of the injured knee. Begin gentle walking ASAP. Strapping

Often 3-4 days post injury. 

Note: it is expected (and okay) to be painful. However, straight line walking only. 

None whatsoever twisting or turning of the knee joint can be tolerated in week 1. 

Swimming is encouraged when possible and if pain allows (Tip: Athletes will often use a float between the legs to keep the knee straight and limit pain). 

From a Physio point of view – deep friction massage and very gentle stretching and massage would begin after just 4-5 days. 

* Week 2 

Very gentle (but prolonged) walking on the flat is vital and is to be encouraged. Towards the end of week 2, the goal will be for gentle jogging on a treadmill. 

Swimming continues (not breast stroke), cycling and cross trainers are all ok. 

From a Physio point of view – massage continues of damaged knee ligaments and of the quads, ham- string and calf muscles. Specific quad and gluteal muscle activation is essential

Stretching of all muscle groups is a must and balance work is now added for both legs. 

* Week 3 

Exercise and CV work is increased. 

Straight line running is picked up and the athlete will aim to be at three quarter pace by the end of this phase. 

Slowly, but surely, uneven surfaces are introduced and twisting and turning begins to be allowed. 

From a Physio point of view – all deep massage work continues, muscles and knee joint are stretched to max and proprioception exercises are now top priority along with full movement of the knee joint. 

* Week 4 

Athlete returns to training and possibly performance. CV work increase and continues. 

From a Physio point of view – all massage treatment and stretching continues for approximately 3-4 weeks and athlete pays attention to strength and proprioception exercises. 

Review of recovery: 

Take it very easy early on. But in the case of nearly all knee ligament sprains, too much rest will be harmful. 

Stretch and mobilise the injury at just the right time and no knee ligament injury can ever recover fully with prolonged rest. 

Secret Tip(s): 

Too much rest in the first few weeks will increase the likelihood of re-injury and a recovery plateau will occur. 

No breast stroke in the swimming pool. 

Do not be fooled by lack of pain when walking straight – twisting and turning “pain free” must be achievable. 

Note: It’s not uncommon for knee sprains to feel not much better even 6 weeks down the line. And it’s often because of too much rest in the first few weeks. 

Stay off the beach and avoid uneven woods/hilly areas when running, for at least 3 months post knee injury. 

Don’t be fooled by the lack of pain after two weeks either. 

It does not mean you are fit to play or run and if you haven’t followed all of the Protocol listed above, you will damage the ligament again sometime soon – often when you least expect it on an uneven surface.

If you’d like more info on this, and some further easy, actionable tips on other sports injuries too. We have a free guide that we can send you. Connect with us on 01344 489398 or email us on bracknell@applephysio.com and tell us what’s going on. 

A member of the team can take your details and we can email you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s and above, who want to keep healthy and active.