💥ACL rehab exercise(附中文）
“Single-Leg Landing”
-
⛹🏻♂️ The quality of single-leg landing is one of the most important return-to-sport benchmark of ACLR. This single-leg test includes the height, distance and repetitions and the ability to absorb shock during landing. If your goal is to return to the court playing a basketball game, it is recommended that strength and conditioning training should be a part of your rehab regime, other than just doing heavy squats and running
-
🦵🏻 With the use of non-reactive medicine ball, this exercise guides the torso, knee and the shoulders to be aligned in a perfect landing position. Such explosive and ballistic type of action should be incorporated at the 6-9 month benchmark. And I shall reiterate the importance of following a comprehensive protocol by not jumping into the practice of rotational or ballistic movements, even though you have a faster recovery comparatively, as it raises the risk of re-tear in the return-to-sport phase
-
📊 Grindem and colleagues pointed out that among 106 athletes who returned to sport 9 months afterACLR, the risk of re-injury is at 39%, and that percentage is dropped to 19% if they were to return after 9 months of ACLR
—————————————
💥前十字韌帶術後物理治療運動
“單腳著地"
-
⛹🏻♂️ 想回到運動場上其中一個很重要的標準是單腳跳的測試，這項測試包含了單腳跳的高度、距離、次數，跟單腳著地的品質。十字韌帶受傷後常常會有「受傷那腳跟好腳差很多」、「受傷那腳很不穩」的狀況。如果你的目標是要回到運動場上，建議在術後5個月時開始進行專項運動肌力體能訓練，光靠著一般跑步或深蹲，對於「練膝蓋」來說可能會不夠
-
🦵🏻這運動利用非彈性藥球引導著地動作，讓身體、膝蓋、肩膀著地後呈一直線，再接著做橫跨的動作(shuffle)。什麼時候可以做這種爆發性的動作？一般建議是6-9個月後。你恢復的速度比較快，並不代表你能越級在術後3個月做術後9個月後的運動。不是不能提早回到運動場上，只是怕再斷或再次受傷的機率會更高
-
📊 根據 Grindem 學者在2016年針對106個運動員做的研究指出，重建術後9個月內回到運動場上重斷的機率是39%，術後9個月再回到運動場上重斷的機率是19%
-
📌 除非你要趕在賽季前回到球隊訓練，否則還是乖乖做物理治療和訓練，以避免再斷的風險增加。動完手術在家休息，佛系恢復的觀念已經過時。要回到運動場上，開刀後諮詢物理治理師，或受過臨床專業訓練人士的意見，來進行適當強度的復健運動
-
#jamesthephysio signing out
