ACL rehab Video's
On this page you will find ACL Rehab video's Sasha done at different phases of her rehab journey.
She was unable to walk for two months after surgery, wearing a large brace to protect her knee. Here are some of the ways she stayed fit.
#SoloSessions with Sash: My ACL Rehab (3) - Boxing | Ropes | Medicine Ball
In this weeks Solo Session we look at non-impact ways of working your lungs. With the help of my strength and conditioning coach, boxing gloves, ropes & a medicine ball, here are a few exercises I've been doing to help me keep my heart rate up. I was able to start doing this from 2 weeks post my operation. After my operation I was unable to put weight through my knee for a month which meant we had to find other ways of exercising.
#SoloSessions with Sash & Lindsay: My ACL Rehab (2)
In this weeks episode of Solo Sessions, Lindsay Keable and I take you through a series of simple partner balance exercises to help keep your core & leg strong. Hold each exercise for at least 30 seconds - 1 minute. I was still unable to use my repaired ACL side at this point, so we found ways of still using the good leg.
Have fun :)
#SoloSessions with Sash: My ACL Rehab (7) - Preparing to Run
In this weeks solo session Ros Cooke (England Netball Physio) and I take you through a range of exercises I've been doing for about a month in order to gain confidence before even attempting to run again. This felt very unorthodox to start with, but like anything, the more I practiced the better it got. Hope this gives you some insight into the types of exercises I've been doing to prepare to run again.
#SoloSessions with Sash: My ACL Rehab (9) Band Resistance & intro to Lateral movements
In this weeks Solo Session we look at ways of using the resistance band to make movements harder. I'v found that these exercises continue to help strengthen the muscles around the knee. We also take a look at lateral static movements, this was the first thing I done laterally in order to gain confidence going from left to right. You will need a partner for this session :)
#SoloSessions with Sash: My ACL Rehab (10) Swiss Ball Corestability
In this weeks Solo Session we explore different corestability exercises on the Swiss Ball. Sometimes core work can get boring staying in a plank position, so I thought I'd switch it up and give you guys some more ideas. whether injured or not, you need to build a strong core and I've had plenty of time to strengthen up :)
These exercises can be tricky, don't stop until you've gone at least 5-10seconds past the burning wall. You'll know what I mean when you give it a go. :)
#SoloSessions with Sash: My ACL Rehab (8) - Trampette landing
In this weeks Solo Session we continue to keep our attention on the preparing to run phase of rehab. These exercises are all done on the trampette, looking at take off & landing skills on both legs.
Using the trampette was really beneficial for me & helped build my confidence because it takes away the impact when landing. I felt it was also pretty unstable which allowed me to work on all the surrounding muscles in my knee and also my corestabiliy.
Hope these exercises help you if your also on an ACL journey, but always get medical advice before trying.