#Slow Eccentric Step Downs

Unilateral movements 🔝 One of the keys to reducing strength asymmetries after an injury or surgery is to train in an asymmetrical and unilateral way. Less support, more muscular demand 💪🏽 Include them in your rehabilitation and training. #physiotherapy #sportsinjury #physio #rehab #knee

Restricted hip internal rotation often gets labelled as “tight hips.” In many cases, it’s a deficit in active control . Improve active internal rotation, improve femoral positioning, improve load tolerance. Strength in range drives performance. #sportsphysio #galwayphysio #physiotherapy #injuryprevention

So you want really strong and stable ankles but don’t know where to start? Try these exercises! They not only focus on strength but stability and endurance. Great for people who are looking to start running or experienced runners! Or Maybe you’ve had a previous ankle injury and your ankles have never been the same after. Exercises: * Calf raise off a step 3 x15 * Side step jumps 3 x 40sec * Step jump 3 x 15 * Plate side jumps 3 x 30sec * Wall squat calf raise 3 x 15 * Calf stretch 3 x 10 with 15 sec hold Comment what you’d like to see next #rehab #exercise #sportstherapy #physiotherapy

This month’s exercise is lateral step downs, tricky to do well but great for hip stability, knee strength and ankle control. Will gives us some tips and cues to make sure you’re doing them correctly and getting the most out them. #physio #rehab #exercise

Lateral knee pain on runs, squats, or stairs? It could be your IT band!! The fix isn’t just “stretching it out.” You need to improve how your hips control your leg and reduce the strain on the outside of your knee. Try these exercises to: Reduce irritation Improve hip stability Get back to training Save this for later and give them a try. Your knees will thank you If pain is persistent or worsening, get assessed by a professional. #physiotherapy #sportsphysio #injuryprevention #rehab

4 BEST Exercises for Knee Stability & Rehab 1️⃣ Rear Foot Elevated Split Squat • Builds single-leg quad & glute strength • Improves hip control (reduces knee valgus) • Increases knee load tolerance in deeper flexion • Restores side-to-side symmetry 2️⃣ Tibialis Anterior Raises • Strengthens the anterior shin • Improves dorsiflexion control • Enhances shock absorption during gait • Reduces compensatory knee stress 3️⃣ Eccentric Calf Raises • Builds gastroc + soleus strength • Improves tendon load capacity • Enhances deceleration control • Decreases stress transferred to the knee 4️⃣ Eccentric Step Downs • Trains quad control under load • Improves frontal plane stability + ankle and knee control • Builds patellofemoral tolerance • Bridges strength → function Strong hips. Strong ankles. Stable knees. Save this for your next lower body session. 🔥 #fyp #physicaltherapy #training #injury #inspiration

If you have only been strengthen your calves, for you rehab it’s not a bad start, but you’re definitely going to wanna work in stability if you’re looking to play any sport in the near future #strengthtraining #physio #plyometrics #functionaltraining

Coming back from knee pain or a leg injury and wondering if you are really ready for sport again We use a force frame test to measure how much strength your quad can produce and how fast it can produce it. Then we compare your injured leg to your healthy side and to age and sex matched data. Our goal is less than a 10 percent difference so you are not guessing about your return to sport. This kind of objective testing helps reduce re injury risk and builds real confidence in your body. quad strength testing, knee rehab, return to sport #sportsrehab #injuryprevention #physicaltherapy

Using Plyometrics to Support Lower Limb Injury Prevention Plyometric exercises help train the body to absorb and produce force efficiently, which is important for running, jumping and changing direction in sport. These drills help develop reactive strength, coordination and landing control, all key factors in reducing stress through the knees, ankles and Achilles. Exercises in this video include: • Forward Pogos – quick ground contact to build ankle and Achilles stiffness • Z Bounding – develops horizontal power and coordinated push-offs • Single-Leg Drop and Hop – trains landing control and single-leg reactive strength • A Skips – reinforces sprint mechanics and rhythm • Lateral Hopping – builds lateral stability and force control These types of drills are often introduced progressively within rehabilitation or return-to-sport programs. If you are preparing for winter sport or returning after injury, our physiotherapists can help guide safe progressions. #SymmetryPhysio #SportsPhysio #Plyometrics #InjuryPrevention #ReturnToSport

Which side has an injury history? Comment below. I’ll post a breakdown later this week! #performancerehab #physiotherapy #plyometrics #strengthtraining

Final Phase Rehab 💥 Christine is in the final stage of her knee rehabilitation after a lateral meniscus tear, now progressing into plyometric training. At this stage, it’s not just about strength anymore — it’s about confidence, control, and proprioception (the body’s ability to sense joint position and movement). You can often see a natural hesitation to jump at first. After injury, the brain protects the knee by making you cautious. But as strength, stability, and proprioception improve, that confidence starts to return. These drills help retrain the body to absorb force, control landing mechanics, and react quickly, which are all essential before returning to higher-level activity. Great work from Christine pushing through the process and rebuilding trust in her knee 💪🦵🏆🎖️ ☎️011 702 8210

Calf tightness that keeps returning does not resolve with passive treatment alone. 👇 As outlined in Parts 1 and 2, assessment determines the driver and guides early intervention. Rehabilitation then becomes focused on restoring load capacity. Heavy, progressive strengthening forms the foundation. Additional strategies -such as dorsiflexor strengthening, reactive control work, or self-management techniques -are introduced when clinically indicated. Sustainable change comes from structured loading, not isolated techniques. Rehabilitation is individual. Progression is deliberate. #Physiotherapy #SportsRehab #SportsPhysio #MSKPhysio #InjuryRecovery