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What we’ll cover
  1. Why are women more likely to injury their ACL?
  2. ACL rehabilitation stages
  3. My top ACL rehabilitation tips:

ACL rehabilitation following surgery

The Anterior Cruciate Ligament (ACL) is one of the main structures that helps stabilise the knee.  It attaches from the femur to tibia (thigh bone to lower leg bone) and is most commonly injured in sports requiring explosive jumping and change of direction movements. Australia currently has the highest rate of reported ACL injury in the world, with sports such as AFL, rugby, netball and skiing exhibiting the highest rates of injury.  With a number of sports underway and pre-season commencing for winter sports, our physiotherapist Sarah identifies the importance of rehabilitation following ACL injury and surgery.

ACL rehabilitation

Why are women more likely to injury their ACL?

It is well known that women exhibit a higher risk of ACL rupture, being 2-4 times higher than that of their male counterparts. The reasoning behind this remains somewhat debated but is thought to be related to the following factors:

  • Anatomical differences (Q-angle – wider hips resulting in increased knee valgus/ “knock-kneed” alignment, smaller size of ACL, smaller size of intercondylar ridge).
  • Hormonal differences (women exhibit higher levels of oestrogen, progesterone & relaxin – these hormones have an effect on ligament strength).
  • Biomechanical differences (women tend to be more flexible than men resulting in increased incidence of hyperextension of the knee. Women’s hip and upper leg muscles are generally weaker compared to their male counterparts meaning that a joint takes more load when landing as there is less muscle to absorb the force).

ACL rehabilitation stages

Recovery from ACL surgery and injury isn’t a quick process.  A graduated and guided approach takes beyond 7 – 9 months.  Importantly, rehabilitation not only aims to restore flexibility and strength, but most importantly reduce the likelihood of re-occurrence or re-injury.

There are five phases from the time of injury through to post-operative rehabilitation that need to be considered.

Pre-op phase: recover from injury & achieve readiness for surgery

Goals: reduce swelling, regain full knee range of motion, regain adequate quads & hamstring strength

Phase 1: Recover from surgery

Goals: achieve full knee extension, reduce swelling, normalise walking, quadriceps activation

Phase 2: Strength and neuromuscular control

Goals: regain muscle strength, improve balance, good quality of movement control

Phase 3: Return to running, agility and jump/landing

Goals: Maintain full strength/ neuromuscular control, complete running/ agility program

Phase 4: Return to sport

Goals: achieve return to sport outcome measures, athlete is comfortable and confident with return to sport, complete ACL injury prevention program.

My top ACL rehabilitation tips:

  1. Get the knee straight early, bending is important but can progress more gradually.
  2. Use pain and swelling as a guide.  If anything significantly increases either, speak to your physiotherapist sooner rather than later.
  3. Reintroduce & progress plyometric exercises gradually.  These include exercises like jumping, hopping and changing directly.  However, these movements produce large amounts of force on the joint and the knee will take time to adapt to return to running/ jumping/ landing movements.
  4. Complete your full ACL rehabilitation.  Re-occurrence is incredibly high when rehabilitation is not completed.   However, the last 1/3 of rehab is arguably the most important to help reduce the likelihood of re-injury, have a more successful return to sport and reduce the risk of osteoarthritis severity down the track.

If you have experienced an ACL injury or had ACL reconstructive surgery, book online or call 9571 688 to see one of our friendly physio experts.


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“Between DeQuervain’s syndrome in both wrists, chronic shoulder pain and a torn tendon in my hip, there was a time I didn’t know if I’d be able to hike, travel, cook, boogie board, work or even go on gentle walks without pain again. But thanks to Jason and the amazing team at ME physio, I have come through the other side.

The team worked with me through Covid and beyond, and now, I can do everything I love mostly pain free. 

Jason also helped me understand the bio-psycho-social approach to pain management, which was a huge support, especially during the stress of Covid.

I couldn’t be more grateful for their dedication to my recovery!”

- Cyndi

We are here to keep you happier, healthier and stronger 
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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy This week, our physio team took part in our annual CPR training, led by the amzing Helen McGrath! Keeping our skills sharp and always ready to act in any situation. 

Safety first.  keeping us all healthier, stronger and happy. 

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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy “A massive thank you to the whole team at ME Physio for getting us fit enough to take on the challenge of summiting Mount Kilimanjaro. Tony made it all the way to the summit- 5,895m I reached the Barafu camp at 4,700m! 
All those strength and Pilates classes have really paid off” 
–Joan 💪🏽🗻

At ME Physio, it’s all about getting stronger, happier and staying healthy so you can do the things you love! 

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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Last week, we had the pleasure of chatting with the lovely residents at Hyson Apartments, right next to our new Caulfield South location! Our expert physio, Jason, shared some great tips on building strength and balance to help everyone stay active, independent and safe from falls. 

With the right exercises, you can feel healthier, happier, and stronger every day! From standing up with ease to walking confidently, these small steps lead to a life-changing impact. 
 
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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy From the clinic to the kitchen! 🍝 Our team at ME Physio traded their work attire for aprons this long weekend, cooking up some pasta magic for a work function. Team bonding with alot of delicious fun! 👨‍🍳👩‍🍳 

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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Your bone mineral density is an important area to address as you age. 

In these videos Lizzie and Matt run us through some basic exercises that you can do at home to start building up the strength in your bones and muscles. 

There are multiple variations for each exercise so that you can choose the exercise that best fits your current strength / fitness level.

Here we have our variations of a push up 
1) push ups against the wall
2) push ups on knees 
3) push ups elevated on a surface (can use a bench or table)
4) push ups in plank position

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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Under the care of Lella and our team, Peta has worked extremely hard to get back to playing soccer after an ankle injury. 
Through a thorough and guided rehabilitation program, getting stronger is getting back on the pitch and finishing off the season with a few goals 
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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Under the care of Matthew and our team, Cailin has worked tirelessly to reduce her back pain and restore her strength.
Through a thorough and guided rehabilitation program, getting stronger is getting back on the ice and competiting at Nationals. 
🧡🩶

#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy At ME Physio, we’re focused on helping you get stronger and recover so you can keep doing the things you love. 

For Rachel, healthier and stronger is getting back on the slopes in New Zealand following ACL reconstructive surgery 
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#lovetoseeit #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Exciting news from our NEW site in Caulfield South! 🧡🩶

Our physiotherapists, Lizzie and Matthew, recently performed strength and balance assessments for the friendly and caring residents at Calvary Hyson Apartments. 

These assessments help us understand your balance, strength, and current fitness levels, allowing our physiotherapists to create a tailored plan to keep you healthier, happier, and stronger.

#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us!

You Deserve to Feel Good.

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