There is a difference between injuries healing and making a full recovery. Just because you’re “all better” doesn’t mean you are just as strong or fit as you were prior to the accident. There are two vital components to returning to your previous state of fitness, and sometimes playing yourself into shape isn’t the best answer.
Physical therapy is a critical component to recovery; it helps people regain a full range of mobility and initiates the re-strengthening process. However, being discharged from PT does not mean that they are 100% ready to return to recreational activities and sports. I have seen many clients with previous injuries that have compensated for years and as a result experience pain, weakness or have even reinjured themselves. According to Strength and Conditionig Coach Mike Boyle, “ACL prevention is just good training. The program we use for ACL injury recution is the same program we use with everyone.” General strength training will prevent injuries. When referring to ACL recovery, weaknesses include glute/hamstrings, hip flexor tightness, and a low sense of proprioception. These weaknesses cannot be corrected without being identified and formally trained.
Misconceptions and a lack of insurance covered strength training mean that many people end up doing inadequate recovery and/or injury prevention programs. My main goal in training is trying to bridge the gap between rehab, recovery and strength training. I would like to work hand in hand with Physical Therapists to be able to bring clients back to their full strength, a stronger mental state and overall improved fitness. In my opinion nobody should return to their sports without completing some strength training post PT.
The body has many stabilizer muscles that are inhibited during activity and it is necessary to isolate them through specific exercises in order to recruit them. The Glute Medias is an important stabilizer muscle in the hip complex. However, many sports primarily engage the Glute Maximus and Glute Minimus, which are larger muscles that surround the Glute Medias. A weak Glute Medias can contribute to low back pain and knee pain. A few strength training exercises to strengthen the Glute Medias are Jane fonda, band walks and single leg touchdowns. These are all great exercises to keep the Medias strong and stabilized. Performing specific strength and conditioning exercises 2 hours a week can lead to results in your strength, performance, compensations and mental fitness!
