The Soccer Doctor

"DEVELOPING ATHLETES EVERYDAY"

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Re-establishing Athletic Movement after ACL surgery

Posted by The Soccer Doctor on February 5, 2019
Posted in: Uncategorized. Leave a comment

The knee is the largest joint in the body, and is subjected to an enormous workload during many sports. That is why the knee is the most frequently injured joint in the human body.

  • The most commonly known #kneeinjuries in sports are the ACL and Meniscus tears.
  • Muscular imbalances may be another cause, Hamstring/Quadriceps strength imbalances. Most athletes tend to have strong quadriceps and tight hamstrings. A good strength training program along with a stretching program will help to correct these hamstring/quadriceps #strength imbalances.
  • A proper training program on jumping and landing technique can reduce the likelihood of an #ACLinjury.

Click on link to view the Full Video on Re-establishing Athletic Movement after ACL Surgery —>>> https://youtu.be/nhvqO2K1jYA

Fundamental Performance in Post-Rehab

Posted by The Soccer Doctor on February 1, 2019
Posted in: Recovery & Regeneration, strength training. Tagged: ACL injuries, ACL reconstruction, knee injuries, knee ligaments, knee pain. Leave a comment

Fundamental Performance in the Rehab continuum begins to reestablish fundamental strength and power.

Amanda is just about nine months post-op and we continue to produce strength in order to perform our more powerful movements.

During this progression to recovery she is relearning proper linear movements , multi-directional movement, jumping and landing.

Ake is 1.5 years out from tearing his ACL. Had surgery in June 2018, and currently seven months post-op, so we are working on building basic fundamental strength.

Post-rehab training is essentially designed to continue where you the physical therapist left off so that they can safely continue improving in areas such as strength, flexibility, balance and stability. 

Post-physical therapy training will be tailored to meet their needs so that you can safely achieve the level of fitness and wellbeing they desire without injuring or re-injuring themselves.

If you have any clients that you feel would benefit from continuing to rehab after PT, I ask for your referral. 

“A referral is the greatest compliment, you can give”. Thank you in a advance.

Email me and schedule your FREE Evaluation! joe@onlinefitlife.com

What is PFPS (Patellofemoral Pain Syndrome)

Posted by The Soccer Doctor on August 9, 2018
Posted in: Injury Prevention, Recovery & Regeneration, Uncategorized. Tagged: chondromalacia, hip strengthening, hips, inflammation, knees, orthotics, patellofemoral, quadriceps strength, runner's knee. Leave a comment

 

What Is Runner’s Knee – Patellofemoral Pain Syndrome?

Patellofemoral pain syndrome (PFPS), often called runner’s knee, refers to pain under and around the knee cap. The pain of PFPS may occur in one or both knees, and it tends to worsen with activity, while descending stairs and after long periods of inactivity. Patellofemoral pain syndrome is often mistaken for chondromalacia, a condition which describes damage (typically softening) of the articular cartilage on the underside of the kneecap (patella). images-2

What Causes Patellofemoral Pain Syndrome?

While the exact cause of patellofemoral pain isn’t known, it’s believed that the way the patella tracks along the groove of the femur can lead to irritation of the cartilage on the underside of the patella. The patella can move up and down, side to side in the groove, as well as tilt and rotate. All this movement means that the patella can have contact with many of the articular surfaces of the knee depending upon a variety of factors such as muscle strength and balance, overuse, and incorrect tracking. It also means that the cause of the pain may be from a variety of different factors.

What Can You Do About Patellofemoral Pain Syndrome?

Rest is one of the first treatment steps to reduce the pain and severity of patellofemoral pain and runner’s knee. Reduce your mileage or turn to non-impact exercise, such as swimming, to keep your fitness level while allowing your knees to heal.

While many athletes can can manage their own rehab program, ideally you would want a physician or physical therapist to learn the latest treatment options and learn how to perform the exercises correctly. Depending upon your diagnosis, there may be additional strengthening and stretching exercises you will need to add to your routine.

Hip Strengthening for Patellofemoral Pain Syndrome

The latest information about patellofemoral pain syndrome points the focus on strengthening the hips to get the kneecap to track correctly. Research by the Department of Physical Therapy at Indiana University-Purdue University Indianapolis found significant reductions in kneecap pain when women runners were treated with a hip strengthening exercise program. Their study findings support the idea that kneecap motion is more influenced by the hip muscles than the quadriceps, as previously thought.

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lateral band walk

Previous research on patellofemoral pain syndrome has looked at the feet and the quadriceps as part of the problem. Some people have reported that using specific shoe insoles or strengthening the quads can reduce knee pain, and quad balance may still have a place in treatment.

 

Footwear and Patellofemoral Pain Syndrome

The footwear your choose, can also be an important factor in recovering from PPS. High quality shoes should be replaced every 300 to 500 miles for a runner. Shoe breakdown can result in more knee pain. Orthotics and arch supports may also be advised. Icing the knees after use, has also been shown to decrease the inflammation, and pain in the joints.

Patellofemoral pain can be hard to treat, and may take considerable time (up to six weeks) to fully recover. So ease back into an exercise routine and maintain quadriceps strength, wear appropriate footwear, and rest at any signs of overuse, and PPS is far less likely to sideline you in the future.

 

Post-Ortho Sports Rehab FREE Evaluation—>>>   https://pk156.infusionsoft.com/app/page/postortho

Follow on Facebook—>>> https://www.facebook.com/coachhos/

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Recovery & Regeneration Part III

Posted by The Soccer Doctor on August 1, 2018
Posted in: Recovery & Regeneration. Tagged: ATHLETIC, calves, foam roller, glute medius, hamstrings and also small areas like TFL, hip rotators, movement, quads, recovery, regeneration, running, self-massage, soccer, sports, training, triathletes, workouts. Leave a comment

Regeneration using a Foam Roller

This may add longevity to an athletes career!

  • Foam rolling is a form of self-massage that can be beneficial for recovery and regeneration. It may alleviate soreness and make your muscles feel better.
  • A foam roller is simply a cylindrical piece of hard-celled foam.
  • The roller is used to apply longer sweeping strokes to long muscles groups such as calves, quads, hamstrings and also small areas like TFL, hip rotators, and glute medius
  • The foam roller can be used on a daily basis
  • When an athlete is done foam rolling he/she should feel better not worse.

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Purpose:

  • Foam rolling offers a great benefit both before and after a workout or competition
  • Foam rollers are a small investment to see potentially significant decrease in soft tissue, non contact injuries and offer remarkable relief.
  • Obviously a hands-on massage is better than foam but this is cost effective and provides unlimited massage for less than $20.

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Post-Ortho Sports Rehab FREE Evaluation—>>>   https://pk156.infusionsoft.com/app/page/postortho

Follow on Facebook—>>> https://www.facebook.com/coachhos/

Subscribe on YoutTube—>>> https://www.youtube.com/channel/UCuy6mBKvV1SehMKvALdcNjg/featured?view_as=subscriber

Recovery & Regeneration Part II

Posted by The Soccer Doctor on July 25, 2018
Posted in: Recovery & Regeneration. Tagged: Becoming dehydrated, chances for injury, Dehydration, determine hydration, hydrate, Hydration, injury cycle, muscle cramping, re-hydrate, Regulate temperature, replace fluids, water. Leave a comment

Hydrate and re-hydrate –Why is it so vital?

  • The purpose of fluids is simple: restore the fluids (and electrolytes) lost in sweat. How do you know if your fluid tank is low? One way is to monitor the amount and color of your urine. If you are excreting a large amount of light-colored urine, you’re probably hydrated. If it is dark and being produced in smaller amounts, you are probably dehydrated.
  • The body is 60-65% water and performs many vital functions glass-of-water

 1. Delivery of fuel to muscles

 2. Lubricate & cushion joints

 3. Shock absorption for the spine & brain

 4. Regulate temperature

  • To stay hydrated, consume 16 oz. of water 2 hours prior to start of activity, then ½ hour prior consume 8 oz. of fluid combined with water & carbohydrates (Gatorade) then drink about 20 ounces of fluid for every pound lost during activity. Hydration will stabilize the blood volume and prevent muscle cramping.
  • Keep in mind that there are factors that can increase the amount of fluids lost. They include exercising at high altitude, working out in hot weather, clothing choice, the amount of sweating (some people sweat more than others), and the nature of your exercise. Athletes who participate in endurance and high-intensity sports may lose more sweat and need to drink more to offset the loss of fluids.

 

Dehydration

  • Many athletes enter their training sessions dehydrated. Making sure you enter your session hydrated will help to improve overall performance.
  • Occurs in a very short time, especially when exercising in hot weather.
  • Fluids should be consumed before, during, and after
  • Easy way to determine hydration, check the color of the urine                                 (clear-pale yellow = Hydration)  Dehydration Scale

Becoming dehydrated

  • After a long workout, it can take 24-48 hours to replace fluids lost
  • The body being hydrated is an important part of foam rolling
  • Tendons, ligaments, and muscles all need to slide across each other with minimal friction.
  • Without adequate water the tissues cannot slide freely, over time this will lead to less and less movement and increase the chances for injury.
  • In order for foam rolling to be most effective, make sure to hydrate before and after rolling 

    *If you are out in the heat and participating in heavy exercise longer than 60 minutes, or are engaged in high-intensity exercise for a shorter period, and if you feel underfueled or dehydrated to start with, choose a sports drink that will provide you with not only fluid, but also electrolytes and carbohydrates.

     

 

Post-Ortho Sports Rehab FREE Evaluation—>>>   https://pk156.infusionsoft.com/app/page/postortho

Follow on Facebook—>>> https://www.facebook.com/coachhos/

Subscribe on YoutTube—>>> https://www.youtube.com/channel/UCuy6mBKvV1SehMKvALdcNjg/featured?view_as=subscriber

 

 

Pre-Season Training for Soccer

Posted by The Soccer Doctor on July 21, 2018
Posted in: Acceleration, Energy Systems, Injury Prevention, Movement Training, strength training. Tagged: aerobic, anaerobic, Energy System Development, fast-twitch fibers, pre-season training, soccer, soccer training. Leave a comment

Mention the words “pre-season training” to most players and you will get a look of horor.  For years, coaches and trainers have been fixated by the development of the aerobic energy system by utilizing long, SLOW, steady-state runs from 5 miles to anything up to 8 miles.

In fact, research shows that this type of activity is not suitable for soccer players and is actually likely to make them slower and cause unnecessary injuries.

images-2

Most activity in soccer lasts for an average of 4-6 seconds and for about 20-25 yards in distance. Soccer is a start and stop game, which utilizes fast-twitch muscle fibers and primarily depends on the anaerobic system.

So it’s simple,long-slow runs do not emulate what happens on the field: they are not specific to soccer.

Instead, intermittent, intensive runs of various work-rest ratios better prepare your players for the demands of the game.

IMG_8462

 

 

Ex: Tuesday workout 

2 x 800M 2:30-3:00 3 min recovery

2 x 600M 2:00-2:15  3 min recovery

2 x 300M 45-55 sec  1 min recovery     

 

For the next 3 weeks I will post on my Instagram stories @coach_hos the workout of the day, from my E-book “Soccer Players Guide to Performance Training”.  In the bonus section of the book I have a 14 Week Off-Season day by day training regime to get you ready for pre-season.

Follow my stories and comment whether these workouts help you get ready!!!

Post-Ortho Sports Rehab FREE Evaluation—>>>   https://pk156.infusionsoft.com/app/page/postortho

Follow on Facebook—>>> https://www.facebook.com/coachhos/

Subscribe on YoutTube—>>> https://www.youtube.com/channel/UCuy6mBKvV1SehMKvALdcNjg/featured?view_as=subscriber

Recovery & Regeneration Part I

Posted by The Soccer Doctor on July 18, 2018
Posted in: Recovery & Regeneration. Tagged: carbohydrates, electrolyte replacement, electrolytes, post-exercise nutrition, post-exercise refueling, protein, recovery, recovery fuel, Recovery nutrition, Restore depleted electrolytes, Restore glycogen, Sodium, sports training. Leave a comment

Your Recovery Plan

Have a post-exercise nutrition plan in place to consistently have recovery fuel options at your fingertips

  • The ultimate goal of post-exercise refueling is to help you fully recover and prepare for the next practice or competition. Consistently consuming a mix of foods and fluids high in carbohydrates and protein (in the right amounts and at the right time) enables you to more rapidly prepare for exercise the next day. Prolonging post-exercise refueling stalls your body in a “breakdown” mode, taking it longer to recover once you do eat images-3
  • Recovery is an essential component in sports training.
  • The adaptation to training occurs during the recovery.
  • Recovery is the process needed for repairing damage caused by training or competition.

WARNING: Waiting a few hours after workouts and competitions to eat and drink appropriate foods and fluids with energy delays exercise recovery.  While you may not feel like a large meal or a lot of solid food right after training, getting used to a small snack or liquid recovery drink can be the difference-maker for many athletes, especially during heavy training periods.  Recovery nutrition is a small nutritional habit that can have a huge impact on performance

Recovery Objectives

  • Restore glycogen levels- to be effective carbohydrates should be taken within 2 hours after exercise.
  • 1 gram of carbohydrate per kilogram of bodyweight per hour for the first two hours post exercise/post competition
  • Minimize the breakdown of muscle- use a 1 to 4 ratio protein-carbohydrate

Restore depleted electrolytes- electrolyte replacement is crucial electrolytes.gif

  • Sodium is the most important electrolyte as it is the one lost in sweat.
  • Replacement of electrolytes can prevent heat illness, nausea, confusion, headaches,  sleeplessness, post exercise fatigue, and muscle soreness.
  • Avoid colas, coffee, tea, and alcohol
  • Good choices- Water & sports drinks that contain sodium, foods high in water content, such as fruits, vegetables & soups

 

Post-Ortho Sports Rehab FREE Evaluation—>>>   https://pk156.infusionsoft.com/app/page/postortho

Follow on Facebook—>>> https://www.facebook.com/coachhos/

Subscribe on YoutTube—>>> https://www.youtube.com/channel/UCuy6mBKvV1SehMKvALdcNjg/featured?view_as=subscriber

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  • 📞CALL TODAY‼️ ⚽️🏀POST-ORTHO SPORTS REHAB PROGRAM⚾️🥎 * Our Post-Ortho Sports Rehab Program here @trifectasportingclub is designed to Bridge the Gap between Rehabilitation and Sports Performance. * Post-rehab training is essentially designed to continue where your time with the physical therapist left off so that you can safely continue improving in areas such as strength, flexibility, balance and stability. * Post-physical therapy training will be tailored to meet your needs so that you can safely achieve the level of fitness and wellbeing you desire without injuring or re-injuring yourself. * Tag someone who needs Post-PT Sports Rehab💪🏼🤙🏼 * 215.322.1499 DM or email joe@onlinefitlife.com * #strengthandconditioningcoach #speed #flexibility #motivation #developingathleteseveryday #functionalfitness #performancecoaching #functionaltraining #athleticdevelopment #athleticperformance #coretraining #fitlifefam #performbetter #movebetter #nike #niketraining #sportsperformance #athletes #athletetraining #sportsmedicine #aclrehab #aclsurgery #aclrecovery #postrehab #kneesurgery #kneerehab #kneeinjury #sportsrecovery
    #Repost @dr.surdykapt with @get_repost ・・・ KNEE PAIN REHAB . 👨‍🏫If you’ve been suffering from non-traumatic knee pain of any origin, your rehabilitation should primarily consist of education and a progressive strengthening program emphasizing the hips and knees. There are no exceptions to this. . 🤓Before we examine the videos in a little more detail, let’s bust 3 prevailing myths: 1️⃣Don’t ever let your knees pass your toes. Yes, it creates more load throughout the knees, but our body adapts to increasing stressors by getting stronger. You know, kinda like when you add sets, reps, or weight to your exercises in the gym. Sometimes we just do a little too much. It’s completely normal. Also, try walking downstairs with a vertical shin (it’s not very feasible). 2️⃣Running, squatting, and ______ are bad for your knees. Exercise is good for your knees. Improperly dosed exercise, just like anything in life, can be problematic. 3️⃣Your knee pain is caused by your arthritis, meniscus tear, or ______. It is absolutely possible that these things are correlated with your knee pain, but it’s also possible that they are just incidental findings. Imagine you see a healthcare provider that says the sole reason you have knee pain is because you have some “abnormal” changes on imaging. You don’t just wake up one day and suddenly have degeneration. Why didn’t it cause problems the day, week, month, or year before? Because pain is complex. . 👨‍💻Back to the videos! Utilize a combination of hip and knee strengthening exercises that you can tolerably progress over the course of 3-6 months. It may be useful to use a more hip dominant squat or lunge initially, but it’s valuable to eventually prepare yourself for more demanding loads on the knee so you can return to the things you want to do confidently. . Collins NJ, Barton CJ, van Middelkoop M, et al. Br J Sports Med 2018;52:1170–1178.
    #Repost @dr.surdykapt with @get_repost ・・・ Usually associated with high speed running or kicking, a Hamstring Strain Injury (HSI) generally occurs when the hamstring is lengthening at a rate that is faster and/or stronger than what its capabilities in that moment are. . Since most HSI’s occur proximally, hip dominant movements are usually going to be more pain provoking than knee dominant movements. The rehabilitation should address both the knee flexion and hip extension roles of the hamstrings, but earlier phases might have more of an emphasis on the knee dominant movements. . Phase 1: Hamstring Isometrics: Start with double leg, then progress to single leg, and then single leg elevated. If this is easy, straighten your knees more, if it is painful/difficult, bend your knees more Hamstring Walkouts: Alternate which leg goes first; try to walk heels out until knees are straight or as far as is comfortable Extenders: If it is uncomfortable to have maximal hip flexion, lower your thigh until it is comfortable . Phase 2: Hamstring Curls: Progress from double leg to single leg and add an eccentric component Nordic Hamstring Exercise: Try the modified version with a physio ball to begin with RDL’s: Only go as low as is comfortable . Phase 3: Gliders: The front leg is the working leg Divers: Keep a soft bend in standing leg, can progress by adding weights or reaching multi-directionally . Phase 4: Running Progressions: High Knee Run; Modified A Run; Modified T-Drill . By @dr.nicolept
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