Tim Rowland Athletic Performance in Artarmon, New South Wales, Australia | Gym/Physical fitness centre

Tim Rowland Athletic Performance

Locality: Artarmon, New South Wales, Australia

Address: 4 Cleg St 2064 Artarmon, NSW, Australia

Website: https://athletesauthority.com.au/end-stage-rehabilitation

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• Physical therapist

25.01.2022 Unilateral vs bilateral exercise periodisation during ACL rehab There are a lot of different approaches taken for how practitioners periodise their lower body exercises during ACL rehab. Should you do single leg exercises only first, or just double leg exercises first? Or a combination of the two? ... To answer this question properly, we have to ask a couple of key questions: 1. What are our goal at that point in time - Improve stability or increase strength? Or both? 2. What level of strength/function is the affected side at/what can it handle? Here’s the approach I take. EARLY-MID STAGE: -lighter/low load double leg exercises to re-establish movement competency and motor control in key movement patterns e.g. goblet squats, dowel hip hinges -heavier/more aggressive unilateral exercises for the quads and hamstring that aren’t limited by stability, in order to improve strength and hypertrophy on the affected side (e.g. single leg leg press, single leg leg curl) -unilateral stability/strength exercise depending on the level of stability the patient is at. Here’s a nice progression - split squat > Bulgarian split squat > single leg squat to box (increasing stability demands) MID-LATE STAGE: -once strength levels at are 80%+ of the other side, I’m happy to go heavier on double leg exercises like squats and deadlifts, as the patient will be far less likely to compensate/favour one side at this stage. The goal with these is to improve maximal strength and power. -continued single leg/unilateral strength exercises that challenge stability e.g. walking lunges (unilateral exercises never leave my program during ACL rehab) This approach allows me to not be limited by the strength or stability of the affected side while still chasing the goals set at each stage of the rehab process . Hope that makes sense! Drop any questions you have below In the comments See more

20.01.2022 Was an absolute honour to present my ACL course 2 weeks ago in Portugal Had a blast and cannot wait to present it again in the future! Thanks for inviting me over Master - Science Lab

19.01.2022 Gave this bad boy a bit of an update since last posting! RECOVERY POINTS SYSTEM Make a game out of your recovery! ... Here’s a system I like to use with my athletes The goal is to accumulate 40 POINTS in the 24hrs post every self-perceived HARD training session or game. Reasons I like this: -teaches athletes the relative importance of different recovery methods (no - wearing skins doesn’t count for more than a good nights sleep ) -makes recovery more engaging which promotes adherence, which is always the tricky part with recovery Keen to hear your thoughts!

19.01.2022 Absolutely honoured to be invited to present a course on ACL Rehabilitation through Master Science Lab in Portugal next year It’s a massive privilege to be able to help educate other professionals on an area I’m so passionate about If anyone is interested, here’s the link - https://master.com.pt//737-ACL-Injury-Rehabilitation%3a-Fr ... Here is a snippet from the course description: In order to effectively rehabilitate an ACL injury, you must know how to bridge the large gap that exists between rehabilitation and performance. You must be able to operate on both sides of the rehab and performance coin. Unfortunately, most physiotherapists are not very knowledgeable on the performance end of the spectrum, and most exercise professionals are not well versed on the rehab end of the spectrum. This often leads to suboptimal and incomplete rehab for the athlete if only one practitioner carries out their rehab. This course is designed to bridge the gap between rehab and performance and take you through the entire process of ACL rehab, from the day of the injury to return to sport. Learn how to prevent ACL injury; about non-surgical management of ACL injury; what exercises to use in the first couple of months; exercise progressions for strength, power and plyometrics; when and how to return to running; how to progress change of direction/agility work; how to conduct return to play testing; and more! Become a master of ACL rehabilitation. Minimise the risk of re-injury and ensure your athletes are ready to perform when they return to sport, not just take part. Cannot wait!

17.01.2022 Pleasure to chat all things ACL rehab with Oli Pena Here’s the Spotify link for anyone keen to have a listen

13.01.2022 Myth busting Sundays! Great blog

10.01.2022 So proud of this group and how much we’ve turned things round at the top end. Now it’s time for finals footy with 2s (minor premiers), 3s and 4s

09.01.2022 Don’t ignore niggles! They are a warning sign

08.01.2022 What supplements actually work for performance? Great infographic

07.01.2022 Distance isn’t the only thing that matters during hop testing - how you get there is equally important It’s not too difficult to get within 10% of the other leg on hop tests when an athlete is most of the way through rehab. Often the athlete is able to pass these hop tests before isolated quad and hamstring strength is even This is because there are many ways to compensate for lack of quad strength during a hop test. Therefore, it’s important to assess QUALITY of mov...ement or the movement strategies employed during these tests, as well as the distances Here are some things to look for: -different take off strategies (hip vs knee vs ankle dominant) -different landing strategies (hip vs knee vs ankle dominant) -passive/overly stiff landing vs active landing using the musculature to absorb the impact -how well they control the landing - does trunk tip to the side or rotate? Does the knee collapse into valgus? These are just some of the most important things to look for during hop testing. Remember - athletes are master compensators. And when a challenge is put in front of them, they can often find a way to reach the target while working around any physical deficiencies they might still have. Make sure you know what to look for so you have a better idea of whether the athlete really is at full function compared to the other side or not #acl #aclrehab #aclrecovery #returntoplay

07.01.2022 Multi-directional tempo runs Here’s one of my Gordon players performing some of these for his conditioning. Benefits of these over pure linear conditioning (which also of course has its place):... -more metabolically taxing because of having to decelerate and re-accelerate numerous times -good conditioning for the adductors (lateral movement stresses the adductors more than linear running) -more sport-specific movement patterns as field-based team sports require a lot of changing direction and decelerating as opposed to just pure linear running

06.01.2022 Absolute pleasure to talk shop on The Exercise Physiologist Podcast with Dan Arbilla from Arbilla Exercise Physiology recently We discuss: - Conservative vs non-conservative ACL management. - Coping factors and BPS considerations for ACL injuries.... - "The pain science crowd" vs Biomechanics. - SAID principle, adaptability and motor skill training. - When can valgus be unhelpful? - Why injured athletes should train just as hard as non-injured athletes, and how. - A simple way to keep up with the latest research. Here’s the link for anyone keen to have a listen https://m.soundcloud.com//the-exercise-physiologist-podcas

03.01.2022 Injury prediction isn’t possible. It is such a complex interplay of factors that influence injury risk, that there’s no way that one single risk factor will predict who gets injured. All we can do is address all these potential risk factors, expose the athlete to load or potential injury-inciting events appropriately, and cross our fingers knowing that we’ve done the best we can with the information on injury reduction we have to date. ... Quote from a great paper just published - https://www.frontiersin.org/articles//fphys.2019.00829/full