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25.01.2022 This video covers the Top 6 soccer injuries / football injuries for men and for women, and Most importantly how we can rehab them. Part 1 = Hamstring Injury Part 2 = Groin Injury Part 3 = Ankle/ Calf Injury... This video series will explain how to rehab the six most common injuries in football or soccer in depth individually and at the end there will be a summary injury prevention List where we aim to prevent all six. The exercises that you used to rehab these injuries can be used to help prevent them even if you've never had the injury before so it's definitely a good use of your time!

25.01.2022 & SHARE/TAG A FRIEND WHO NEEDS THIS! This list is for male soccer players. Use this list as a general guide of exercises to that may help prevent football that you are more likely at risk of suffering! Part 1 = Hamstring Injury... Part 2 = Groin Injury Part 3 = Ankle/ Calf Injury Part 4 = Quad and Knee Injury Part 5 = Male Exercise List This video series will explain how to rehab the six most common injuries in football or soccer in depth individually and at the end there will be a summary injury prevention List where we aim to prevent all six. The exercises that you used to rehab these injuries can be used to help prevent them even if you've never had the injury before so it's definitely a good use of your time!

24.01.2022 Top 6 soccer injuries / football injuries for men and for women, and Most importantly how we can rehab them. This is Part 4 = Quad and Knee Injury Part 1 = Hamstring Injury Part 2 = Groin Injury Part 3 = Ankle/ Calf Injury... Part 4 = Quad and Knee Injury This video series will explain how to rehab the six most common injuries in football or soccer in depth individually and at the end there will be a summary injury prevention List where we aim to prevent all six. The exercises that you used to rehab these injuries can be used to help prevent them even if you've never had the injury before so it's definitely a good use of your time!

24.01.2022 Wrist Pain Exercises to try throughout the rehab process. Often people will get pain over the back of their wrist from time to time and this is completely normal! At times this pain may become moderate or even severe. Certainly we may get acute bouts of pain from falling on an outstretched hand or having some ACUTE moment of trauma which then leads to an immediate (acute) or semi-immediate (sub-acute) bout of pain.... It is also possible for wrist injury/soreness to develop progressively over a period time through repetitious use by being in positions with varying loads for long enough with adequate recovery time (barbells/dumbbells or lots of writing/typing). This is what we would call a repetitive overuse injury whereby the wrist structures (joint, tendons) are sore and irritated. Once the acute injuries have had sufficient time to heal and when the overuses injuries have had time to settle, it is VERY important to address how to appropriately rehab the wrist. This video covers how to strengthen the wrist IN GENERAL safely through: 1. Neutral (straight) wrist positions 2. Lateral (side to side) wrist positions 3. Working into Flexing/Extending (Bending) 4. Reintroducing the Activity that was initially painful 5. Mobility work for wrists (how to safely improve joint movements) #axephysio #alexholland

19.01.2022 & SHARE/TAG A FRIEND WHO NEEDS THIS! This list is for the soccer Ladies. Use this list as a general guide of exercises to that may help prevent football that you are more likely at risk of suffering! Part 1 = Hamstring Injury... Part 2 = Groin Injury Part 3 = Ankle/ Calf Injury Part 4 = Quad and Knee Injury Part 5 = Male Exercise List This video series will explain how to rehab the six most common injuries in football or soccer in depth individually and at the end there will be a summary injury prevention List where we aim to prevent all six. The exercises that you used to rehab these injuries can be used to help prevent them even if you've never had the injury before so it's definitely a good use of your time! #axephysio #alexholland #soccer #soccertraining #soccerexercises #footballinjury #acl #aclsurgery #aclrecovery #physiotherapystudent #physio #physiotherapist #physicaltherapist #osteopathy #sportstherapy #chiopractor #chiro #rehab #rehabilitation #injuryadvice #footballislife #collegesoccer #soccer #futebol #futebolfeminino #fussball #soccerlife #soccerdrills #physiostudent #physiotherapystudent

19.01.2022 ACL Rehab, Do you know someone who is undergoing an ACL rehab? They May need this! The Importance of Hip Strength Exercises. Anterior cruciate ligament surgery and rehab is a long journey. It requires a broad rehab approach with exercises that focus on Strength, Control, and sport specific rehab. The lateral sling or hip muscles are very important to consider when thinking of exercises to include in an ACL rehab. The hips dictate where the knee goes, if our ability to contro...l our hips is poor, this can contribute to the chance of re-injury. When cutting or changing direction our hip strength will resist femur/thigh internal rotation, which is the classic 'inward twisting knee' motion that often leads to an Anterior cruciate ligament tear. As soon as possible we want to start performing lateral hip strength exercises like side leg raises or clams, onto planks and finally onto side sled strength exercises. However, wherever you are at in the ACL rehab process, the aim should be to continually progress exercises to be harder and more challenging as able. This may mean, adding an extra rep or set, or more bands or more weight. So, if you are stuck in a brace add more bands to your side leg raises OR if you are late stage add more weight to the sled. Secondly, we need to develop good control of our hip and knee when landing and moving side to side in a CONTROLLED environment. This comes with hops, jumps etc. We can make these harder with more set’s reps or more distance with jumps etc. But make sure the reps are perfect and safe to do! (physio input should be sort with this!) as these exercises are only to be done when cleared by surgeon / physio. Thirdly Is putting it all together in field/sport specific exercises that replicate normal team drills and training. This is late stage ACL rehab that should never be skipped over! it is tremendously important to have a multi directional return to sport rehab. Athletes Should practice doing what they will do on the field in this Phase. In many sports where people injure their ACL e.g. football, basketball etc, If you neglect that lateral hip and lateral movements in general you absolutely increase your risk of injury! In short Don’t forget the lateral Sling / Hip Muscles. Make sure they are super strong!

18.01.2022 Hey Guys Its another Anterior Cruciate Ligament Video. Would love you guys to share it with someone who needs it. ACL Return to Sport: Plyometric Exercises. Plyometric Exercises are crucial in an ACL for returning to sport successfully. Many people Don't undergo Plyometrics at all during their rehab and often, those that do start them too late. We can begin plyometric exercises from 4-6 weeks post op and continue them well and truly until after you have returned to sport. In... this video I cover Plyometric exercises starting after the return to run phase. These are mid-stage ACL plyometric exercises and as such they focus on movement control as much as power. You cant perform great plyometric exercise movements with poor movement mechanics. The benefit here is that most people after returning to run at 12-20 weeks are still recovering and so we aren't "losing out" by focusing on movement here. Much better to get the movement patterns good early rather then late. In short we want to make sure we have mastery over stationary plyometric exercises, then expand into other directions: 1. Stationary Plyos 2. Forwards direction Plyos 3. Side to Side/Lateral direction Plyos 4. Multi-Directional Plyos (backwards, diagonal, Etc). Once we have mastery of these movements and the basic plyometric exercises then we can start on doing more of the cool, explosive "sexy" plyometric exercises we all see on the internet! #anteriorcruciateligament #acl #aclrehab #aclexercises

18.01.2022 Hey Facebook Friends! Been a little while between drinks with this post! Having recently moved house and had an episode of sciatica! In light of which here is a new Sciatica video: Sciatica pain relief exercises for yourself at home. Here is my routine that I used to help relieve my sciatica pain. This was my first ever personal episode of sciatic pain, generally I am the physio and not the patient! in this video I go through the exercises I used from start to finish! So, let... us get on the floor and go through it together! #sciatica #sciaticaexercises #sciaticapain

16.01.2022 1 Minute advice on what to do after your Knee Operation! #Kneeoperation #Kneesurgery #ACL #ACLsurgery

16.01.2022 10 Minute Squat Mobility Walk-through. Here is a quick squat mobility routine that can be done quickly and easily at the gym. This video will cover, lumbar spine mobility, Hip Mobility, knee mobility, Ankle Mobility exercises that are great for preparing you to squat. Many online routines are not 'dynamic' and don't get you to warm up. Warming up with exercises that get the trunk, glutes and quads working are super important when trying to have a successful squat session. I f...eel these Mobility and activation exercises hit the major areas and as it is only 10 minutes long you will have plenty of opportunity to add other exercises in if you so choose. Finally you need to warm up on the bar, practice your squat technique and add weight progressively. Have a plan when you increase your weight, don't be in a hurry to do your squats. Many olympic lifters/power lifters will take upwards of 30minutes to do a normal set of squats. So don't be in a rush! So take home message is 1. Be dynamic: dont do just static/stationary stretches 2. get warm; and activate the muscles you will use in the squat 3. Practice the squat and add weight progressively 00:00 Intro 00:40 Mobility Routine 08:44 Squat Run Through

15.01.2022 https://www.youtube.com/watch Hey Guys, If you have a family member who suffers from 'Vertigo' or BPPV. I use this helpful exercise video so that they can do the technique at home! The 'Epleys' manoeuvre is one of the techniques that are used in Vertigo. It is for the most common form of vertigo,BPPV. ... Tag that friend! Have a great Day! #physiotherapy #vertigo

12.01.2022 Hey Guys, Thanks for following the Axe Physio Page. Here is a Rugby Leg Day video which may be of use to yourself or someone you know! If you play Rugby, you need to train your lower body. If you have a strong foundation through your legs you will be a more effective and dominant player. Rugby Leg Day exercises should have a heavy focus on compound lifts: Squat, Hinge, Thrust movements with some single leg variations as well. Other Rugby Leg Day Exercises of importance are t...hose that focus on your Hamstrings and calf's which are important when sprinting. Check the video out for the full program #Rugby #legday #rugbygym #rugbyexercises

12.01.2022 Something for your morning workout #axephysio #wod

12.01.2022 Soccer Injury rehab / Football Injury Rehab This video covers the Top 6 soccer injuries / football injuries for men and for women, and Most importantly how we can rehab them. This video will explain how to rehab the six most common injuries in football or soccer in depth individually and at the end there will be a summary injury prevention List where we aim to prevent all six. Here is Part 1 of 6 on Football injuries and how we can rehab them. There are different Injuries whi...ch are more common in men, like groin and hamstring injuries whereas women are more likely to suffer knee and ankle injuries. So, if you have a specific injury just skip to the part in the video which covers your specific injury and it will go through the best exercises to rehab that injury in detail. If you are after a generalized prevention plan That covers the top six injuries then skip to the end of the video where we go through the best exercise for men and the best exercises for women. The exercises that you used to rehab these injuries are also helpful to prevent these injuries even if you've never had the injury before! So it's definitely a good use of your time to use these exercises as part of a prevention strategy 2 times a week. Although I cannot provide sets and reps regarding these different exercises because that is something which is quite specific to you as an individual. I do think I can provide different types of exercises which should be included in these types of rehab programs at some stage. if you want more specifics on these exercises please check out some of my other videos as I have covered different injuries in more detail there or if you cannot find anything in those videos please comment below. If you feel like you would prefer a personalized program which I'll be honest will always be better than any generic advice as the information is specific to you please get in contact with me at [email protected] #axephysio #alexholland #physiotherapy

11.01.2022 Rugby Mobility - Lower Body. When warming up the lower body for a leg day in the gym or for a game. It's important to incorporate Dynamic Exercises that focus on joint mobility and Activation exercises. The aim of Joint mobility exercises, are to explore a joint (or joints) range of motion. Therefore we should pick mobility exercises that are similar the to the task you are trying to achieve e.g. scrums/squats = Hip and knee joint mobility Activation exercises should focus on... warming up specific muscles that will be involved in the task at hand also. e.g. scrum/squats = Glutes, quadriceps/hamstring muscles. By doing both mobility/activation exercises you are taking steps to not only improve your ability to do an exercise or skill but also helping to reduce your chance of injury. #rugby #rugbymobility #rugbyunion #rugbygym #rugbytraining

10.01.2022 Explosive Rugby Power | Warm Up. Rugby players need to do a rugby power day each week. By doing so players will develop "Explosive Rugby Power". Simply, you perform exercises that mimic tasks on the rugby field (or whatever sport you choose. Here is a quick warm up to do prior to your power day. This warm up focuses (like always), on Mobility and Activation exercises. Because we are focusing on moving quickly the activation exercises are more plyometric in nature. They focus... on being Springy and moving quickly to mimic the session. The session starts of easy and gets harder to build into the session: Warm Up Summary List: Toe Walking Heel Walking Walking Hip Open/Close Ankling Small Ankling Medium Pogos Lunge Series Weighted Squat Holds Groin Rocking Lumbar Roll Outs Lunge Walking RDL (Romanian Dead Lift) SL Glute Bridge Weighted Jump Sequence Time Stamps: 00:00 Intro 01:25 Warm-Up 09:16 Summary #rugby #rugbygym #Axephysio

09.01.2022 Hey Guys, I made an Equipment free, warm up sequence for Junior to Senior Rugby Union, League and AFL players. I personally feel this will help with getting players ready for contact in sport, promote good warm up habits and likely help reduce injury. #TheSportsPhysiotherapist. Check out the video with the link below. If you like the video, please like and subscribe :D

08.01.2022 Hey Guys, Here is rugby gym power day! BUT I think the video has merit for many contact sport athletes; basketball, AFL, rugby league etc. Rugby Power Day. Rugby players need to do a rugby power day each week. To be able to produce sufficient rugby specific power to be effective in both attack and defence. To become more powerful, pro rugby clubs have specific power days in their weekly gym sessions. These power days focus on; less weight, moved as quickly as possible, for a... small number of reps. By doing so you are creating adaptation to be explosive. Power days vary, there are many ways to do them. In general I like a session that's ordered in a way similar to this: 1. Main Compound lift: Push press, Squat jump, Hang cleans. 2. Secondary compound lift: Bench Press/Throw, Bench Pull, Jammer, 4. Explosive Exercises: Watt Bike, hill Sprints, Counter movement Jump, Broad Jump, Box Jump, Depth Jump, Sled Sprint, 5. Accessory Exercises: Med ball Slam/Rotation, Band Rotation, Palloff Press, Rollouts. If you only do heavy weight but moved slowly, you will get strong BUT you wont be able to 'express' that strength in a quick fashion. Much like a powerlifter vs a weightlifter vs a sprinter. On the strength side of things the powerlifter moves more weight but is likely not as explosive as a weightlifter or sprinter. The weightlifter is more explosive then a power lifter (but cant lift as much weight (possibly)) and the sprinter can express their power the fastest but is most likely unable to lift as much as both a powerlifter and weightlifter. TL:DR if you want to be fast/powerful, you need to train with exercises, at certain weights, that allow you to move quickly. More weight is not better, if you cant move that weight quickly. #Rugby #rugbyleague #AFL #AFLW #RLWomen #rugby7s

07.01.2022 Hi Facebook, do you know someone who has suffered an ACL injury and is about to undergo surgery / is starting their rehab. This video may be of use to them! Phase 1 exercise takes place immediately after ACL surgery. Phase rehab refers to the need to pass 'Criteria' and not just wait for a length of time before progressing your rehab. Because time is a poor prognostic Indicator for success in ACL rehab. You need to be able to "DO" a lot of different things well and tick a bunch of specific boxes that are relevant to YOU. #ACL #anteriorcruciateligament #ACLsurgery #ACLinjury #ACLrecovery #ACLrepair

06.01.2022 ACL REHAB: Drop Step Drill . Phase 3 Field Drill. The drop step is a defensive change of direction skill done by many athletes across different sports and requires pivoting, turning, straight and side to side running to perform. . This makes it a great ACL rehab exercise because it encompasses a lot of movement planes. Other great rehab exercises are the Y drill in in my previous post. .... I use the Y drill once you are back to field drills and have mastered running hopping and started change of directions. . #axephysio #alexholland #ACL . . . #ACLINJURY #ACLRECOVERY #ACLSURGERY #ACLREHAB #ACLRECONSTRUCTION #recon #reconstruction #physio #physicaltherapist #physiostudent #sportsphysio #physicaltherapy #medstudent #sportsdoc #GP #athletictrainer #afl #footy #footyplayer #rugby #soccerinjury #footballinjury #kneeinjury #kneesurgery #kneepain #surgery See more

05.01.2022 ACL Rehab! What Approach do you take when planning out ACL Rehab? ACL Rehab Exercise Guide | Phase 2, Block 1. This video takes place once the initial recovery from surgery has occurred. Generally this means off the crutches and out of the brace and cleared for proper weight bearing strengthening e.g. squats. The goal of this phase is to continue to improve all over body strength/size and begin developing movement skills i.e. single leg squat, hinging, hip/pelvis control. All... too often people get confused about the best exercises to rehab their ACL. This is NOT a good way to think about it. We need to talk in terms of Movement patterns and exercise "streams" where different exercises would then fit into these streams/categories. This allows us to make sure we have got through all the big building blocks (movement patterns) we need of the rehab we need. #acl #aclrehab #aclsurgery #anteriorcruciateligament #sportsmedicine #physio #physicaltherapy #physiotherapy #rehabilitation #sportstherapist #sportsphysio #athletictrainer #orthopaedicsurgeon #surgery

05.01.2022 Rugby Prehab For Injury Prevention Rugby prehab is a very important part of a professional rugby players week. A prehab session is designed to be a quick, low load, set of exercises that work on activation and mobility of relevant parts of the body that are at risk of injury when playing rugby. Amateur players often will not have any gym or prehab routine prescribed to them. Often because the clubs environment doesn't have the resources or the know how. There is no official ...rugby prehab/ injury prevention program available like the fifa 11+ for soccer, and therefore there is no current recommended protocol today. This Prehab session is based off my experiences in pro rugby union & rugby league. The goal is focus on the main injury areas that are prevalent in the game. Most common injury areas are: 1. Concussion 2. Fractures ----- 3. Groin: Adductor related groin pain 4. Thigh: Hamstring strain / Quad strain 5. Knee: MCL (Medical collateral ligament) , ACL (Anterior Cruciate Ligament), Meniscus tear 6. Ankle: Lateral ankle sprain, Syndesmosis sprain 7. Shoulder: ACJ (acromioclavicular joint), Dislocation, Atraumatic instability. However there are no proven ways to prehab for concussion and fractures. Neck strengthening is mentioned with concussion but hasn't shown to be effective in the literature yet. But something is better then nothing of course! I will address that in another video. Fractures are just part of the game and its plausible that some fractures that result from poor tackling technique could be modified with specific coaching interventions about safer tackling. However injuries do just happen in collision sports. #rugby #rugbyunion #rugbyleague #injuryprevention

02.01.2022 PART 2 Soccer / Football Injury Rehab Series Part 1 = Hamstring Injury Part 2 = Groin Injury... This video covers the Top 6 soccer injuries / football injuries for men and for women, and Most importantly how we can rehab them. This video will explain how to rehab the six most common injuries in football or soccer in depth individually and at the end there will be a summary injury prevention List where we aim to prevent all six. If you Suffer from groin pain and need more information Please see my specific Groin Injury videos as well! The exercises that you used to rehab these injuries can be used to help prevent them even if you've never had the injury before so it's definitely a good use of your time to use this prevention strategies that are at the end of the video twice a week if not three times a week. #Axephysio #physiotherapy #alexholland

01.01.2022 Hey Facebook, Do you know a keen soccer/football player? This video covers the Top 6 soccer injuries / football injuries for men and for women, and Most importantly how we can rehab & hopefully prevent them. This video will explain how to rehab the six most common injuries in football or soccer in depth individually and at the end there will be a summary injury prevention List where we aim to prevent all six. There are different Injuries which are more common in men, like gr...oin and hamstring injuries whereas women are more likely to suffer knee and ankle injuries. So, if you have a specific injury just skip to the part in the video which covers your specific injury and it will go through the best exercises to rehab that injury in detail. If you are after a generalized prevention plan That covers the top six injuries then skip to the end of the video where we go through the best exercise for men and the best exercises for women. The exercises that you used to rehab these injuries are also helpful to prevent these injuries even if you've never had the injury before! So it's definitely a good use of your time to use these exercises as part of a prevention strategy 2 times a week TIME STAMPS! - So you don't have to watch it all! 00:00 - 2:25 Intro (IMPORTANT!) 2:25 - 7:13 Hamstring Strains 7:13 - 13:55 Groin Injuries 13:55 - 18:31 Foot/Ankle & Calf Injuries 18:31 - 22:13 Quadriceps & Knee Injuries 22:13 - 22-18 General Prevention Injury Lists for Men & Women (Encompasses all injuries) #football #soccer #Physiotherapy #injury