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Knee Strengthening Ahead Of ACL Surgery
For anyone who has incurred a full house of ACL (anterior cruciate ligament,) MCL (medial collateral ligament) and LCL (lateral collateral ligament) tears, there are some extremely important factors associated with recovery from those injuries, not least pre-surgery knee strengthening exercises. These exercises will ensure a good range of motion ahead of ACL surgery.
Before this PT can begin, however, there are some good practices to reduce leg swelling:
- Use RICE techniques (rest, ice, compression, elevation) and speed up the icing and compression using an ice/compression system such as the Aircast Cryo/Cuff Cooler
- Walking can be enabled by a knee brace such as the DonJoy TROM Adjuster Knee Brace. This not only gives you a degree of normality and independence but it also means your calf muscle will be used which will then build that muscle while reducing swelling.
For knee strengthening exercises pre-surgery, ankle pumps, heel slides and quad sets are suggested to provide strength and range of motion:
- Ankle pumps are where you flex your ankle backwards and forwards with your leg elevated above the heart. This flexes the calf so reducing swelling. 10 minutes 3 or 4 times a day is recommended.
- Heel slides are best if performed with the leg elevated but a smooth surface is required on which to slide the heel towards the butt so this exercise may need to be carried out with the leg horizontal. Heel slides bend the knee and help with range of motion. 3 sets of 15, 3 or 4 times a day is a minimum.
- Quad sets are intended to fire the quad muscles and involve sending a message from the brain to the quad muscles. This is harder than you might imagine but the muscle needs to be fired before it can be strengthened. Strengthening the quad muscles is key to strengthening and stabilizing the knee and being able to straighten the leg. 3 sets of 20 (each one held for 5-10 seconds,) 3 or 4 times a day is recommended.
Using a stationary bike is also recommended and, whilst you are unlikely to be able to turn the pedals fully at this stage of recovery, simply rocking forwards and backwards helps improve range of motion.
What is the best police handcuff?
I am a new sheriff explorer and looking for 2 new pairs of handcuffs. I am considering peerless, smith & wesson, and asp tactical handcuffs. What are the best ones and chained or hinged cuffs?
Thanks
Peerless by far, but S & W have a lot to be said for them also. Just don't get a set with the round "Coke-machine" style key because if you lose your key, your partner doesn't have the same, or no spares at the detachment, you're SOL!!
Joan Boyce Perfect Timing Pav Hinged Cuff Watch
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