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ACL Prevention & Performance Enhancement

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Hours & Info

Athletic Evolution Nike SPARQ Training Center
78c Olympia Ave
Woburn, MA 01801

(781) 935-7701

Mon-Fri 8am-6pm
Sat 10am-2pm
Sun Closed

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✨ PUMPED to talk to @beyondsoccerlawrence about ACL injury prevention and rehabilitation on MAY 29th at the Greater Lawrence Technical School. Even more pumped to contribute towards their mission of using soccer as a tool to stabilize and improve kids’ lives, while combating social issues like childhood obesity and the disproportionate achievement gap linked to low income communities. Check out what they’re about at www.beyondsoccerlawrence.org! . #just4kicksboston #anteriorcruciateligament #aclrehab #kneesurgery #rehabilitation #injuryprevention #returntosport #adversity #resilience #leadership #beyondsoccer #sportforsocialchange

🔥 Who wants to try?! #Repost @nooch_13 ・・・ Band Resistance Runs. Normally the band around the waist is more than enough resistance for the quick set but sometimes I’ll add a mini band around my feet as well to build a little more strength/explosiveness in the hip flexors. If you don’t feel comfortable with the band around your feet, simply don’t put one around them.

🎉 Will you be at the @gpsmassachusetts Memorial Day Soccer Tournament? 🇺🇸 . 🏋🏼‍♀️ Stop by the Just4Kicks Boston Recovery Station at the @mayouthsoccer training facility to use our Air Relax recovery boots in between games! In addition to learning information on recovery, injury prevention, and performance enhancement, you’ll be entered to win 1 FREE Just4Kicks Boston training session or initial evaluation. We’ll be there Saturday & Sunday starting at 10AM! ⚽️ . ⁉️HOW DO THE AIR RELAX RECOVERY BOOTS WORK? . ☠️ Waste products can build up in muscle tissue post exercise, attributing to soreness and fatigue. The body passively eliminates these products naturally through venous return and the lymph system, however this process can take time. The Air Relax compression system improves regional blood flow in the target area, effectively mimicking the body’s natural method of removing these waste products, reducing recovery time. . #just4kicksboston #anteriorcruciateligament #aclrehab #kneesurgery #injuryprevention #injuryreduction #soccerinjuries #physicaltherapy #rehabilitation #returntosport #movementscreen #returntoplay #soccer @gpsmassachusetts @gpsnorthshore @aztecsoccerma @fc_starsma @fcstarsmetrowest @scorpions_sc_ @ssselect @baysidefc_ri @cfc_nation @bostonbolts @nefc_ns @nefc_breakers_ns @bestfcsoccerclub @gpsgalway

🚨NEW BLOG🚨 Do you prescribe OKC quadriceps strengthening after ACL reconstruction? When do you initiate this? Do you restrict range of motion? Can we load it? . These are all frequently asked questions in the rehabilitation setting. Unfortunately, there is still no universal consensus in the world of outpatient orthopedics. Check out my latest at www.just4kicksboston.com and decide for yourself! Link in bio. . 🏷 TAG a fellow rehab specialist and let’s keep the debate going! Comment below 👇🏼 . #just4kicksboston #anteriorcruciateligament #aclrehab #kneesurgery #soccerinjuries #rehabilitation #physicaltherapy #dpt #dptstudent #atc #physio #quadstrengthening #legday #strength #strengthandconditioning #returntosport #returntoplay @athleticevolution @ae__pt

🤓 Did you know?! (NERD ALERT 🚨) . 🏋🏼‍♀️ ACL-R patients unload their surgical leg (consciously or subconsciously) during body weight squats for up to 5 months post surgery (Sigward et al., 2018)? We know that Grindem et al. found that for every 1% decrease in quadriceps strength below the 90% Limb Symmetry Index cut-off, risk of knee re-injury increases by 3%. We also know that Johnson et al. found that on average, ACLR patients show a 28.5% decrease in strength relative to the uninvolved leg at 7.5 month post-op. . 🤯 Oh boy! What does this mean for ACLR patients?! The quadriceps muscles are the major dynamic stabilizers of the knee (with obvious influence from the hamstrings and hip musculature). So, if you want to get back onto the field, you better be strengthening those quads. . 🤔 While CKC exercises like squats, lunges, and step-ups are great for overall lower extremity strengthening, clinicians may want to look into incorporating OKC exercise like knee extensions to help ensure their athletes are ready to return to sport. While many rehab specialists argue that OKC exercise is not ‘functional’ nor ‘safe’ post ACLR, I’d beg to differ. . ⚽️ Knee extensions are an excellent way to isolate the quadriceps musculature and make significant hypertrophic gains, so that athletes can return to the sport they love. What is more functional than that? Furthermore, research is showing that OKC exercise may not leading to as much knee laxity as once postulated. As such, my plans of care encompass both OKC and CKC exercise. . ⁉️ Do you incorporate OKC knee extensions into your rehab with ACLR patients? Why or why not? . ⁉️When do you initiate OKC and do you go through the entire ROM? . ⁉️When do you start adding resistance and how much do you add? . 💯 Check out this cool MINIBAND HACK that allows your to isolate and strengthen your quads! If you are an ACLR patient, consult with your MD or DPT before trying these at home. In the meantime, stay tuned for this week’s blog post on incorporating OKC exercise into your ACL rehabilitation. . ❌ This is not medical advice. Please consult your MD or DPT to see if these exercises are clinically appropriate for you.

🍑 Looking to challenge your glute game? Try this exercise combo of a single leg Romanian deadlift with a banded standing fire hydrant. It’s way harder than it looks and mine are FAR from perfect! . 👊🏼 This exercise is great for single leg dynamic stabilization and posterior chain strengthening! It also challenges the core musculature, as you must not flex or laterally flex your trunk in any direction during the exercise. A perfect combination for ACL injury prevention! . ✅ Start by standing on one leg with a soft knee (about 30 degrees of knee flexion) ✅ Maintain a stable core while hinging only at the hip ✅ Hold this isometric bottom position while performing a standing fire hydrant (abduct and externally rotate your free leg) ✅ Resume starting position by extending stance hip . ❌ Do not torque or twist through the stance leg ❌ Do not bend through your spine ❌ Do not lean your trunk or tilt your pelvis to one side in effort to complete the standing fire hydrant ❌Do not give up . 💪🏼 Give it a shot and let me know what you think below! . #just4kicksboston #gluteworkout #injuryprevention #injuryreduction #glutemax #glutemed #hamstrings #kneevalgus #proprioception #neuromuscularcontrol #dynamicstabilization #balance

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All content found on Just4Kicks Boston, including: text, images, audio, or other formats were created for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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