From mental health, to sports specific screening, to the latest research in exercise for Cancer our goal is to give our readers an overview of not just research in various areas of health and rehabilitation but to offer our opinion from years of experience in working in these areas.
This catalogue will to continue to grow over time, so ensure that you check back regularly to see what's new, and if there is something that you would like us to write about please contact Nicole as she'd love to hear to from you.
'My ACL Journey' written by Samantha Hood Accredited Exercise Physiologist, is an authentic account of the pain, emotion and work involved in having a successful rehabilitation journey after injury. We admire Sam's candour and preparedness to open up to help others preparing for and rehabilitating after surgery.
Up until this point, I have been completing a lower limb strength program, up to five times per week. Integral parts of the rehabilitation process are reviews with your orthopaedic surgeon. During my two week surgical review, I was advised that I would most likely return to running at 3-4 months post operation. As a result I set myself the goal of just that … returning to running at exactly 3 months. I worked through my rehabilitation protocol, focusing on improving my quadricep, hamstring, gluteal and calf strength to achieve over 90% limb symmetry, and to my excitement I achieved my goal!
At exactly three months, I retested my lower limb strength and range of motion. I also used a number of outcome measures including a leg extension test assessing quadricep strength, measured my knee flexion and extension and my overall knee swelling. They were all at an adequate level to return to running and when I tried running again for the first time in four months, I experienced no severe pain.
This stage of rehabilitation involved a progressive three day running program, two days of plyometrics including jumping and landing exercises, and I continued with a two day strength program.
The first full run I went on was a huge mental battle. I was ecstatic that I was cleared to run again, yet I also felt disheartened as an activity that used to be relatively easy for me was so hard. I started off running for one minute, at a fairly slow pace, followed by two minutes of walking which I repeated for 20-30 minutes. That one minute of running felt like it went incredibly slow, however, I was glad to be back out on the football oval.
When looking back to the start of my rehabilitation post-surgery, I can see how hard I have worked to get to this point and the progressions I have made. Over the course of the first three months, I did experience bad days where I was feeling sorry for myself, and I had slightly more discomfort in my knee than the day before, but not every day is like this.
The good days have definitely outweighed the bad, and I am proud of how hard I have worked to achieve my goals.