Swelling, Instability, and More: The Common Symptoms of an ACL Injury

If you've recently injured your ACL, you may have experienced a pop or snap at the time of the injury, or you may have felt pain immediately.

Some people don't feel any pain initially but notice that their knee feels "off."

In the hours and days following the injury, it is common to experience swelling around the knee, instability, and difficulty controlling the movement of the knee.

It is also possible to have additional injuries to the meniscus or cartilage in the knee.

If you have injured your ACL, it is important to seek medical attention to properly diagnose and treat the injury.

Walk more for better health - A physios advice for better health in 2023

According to a study published in the Journal of the American Medical Association, daily walking has numerous health benefits. The study followed a group older women for about 7 years and found that those who walked at least 4,400 steps per day had a lower risk of death from all causes, as well as a lower risk of death from heart disease, stroke, and cancer.

Not only that, but the study also found that the benefits of walking were seen at all levels of intensity, from leisurely to brisk. This means that it's not necessarily the intensity of your walk that matters, but rather the fact that you're walking at all.

In addition to its physical health benefits, walking has also been linked to improved mental health and cognitive function. So not only can it help you live longer, it can also make the time you do have more enjoyable.

So if you're looking to improve your overall health and well-being, consider incorporating daily walking into your routine. It's a simple and convenient way to improve your health, and it doesn't require any special equipment or gym memberships. Just put on a comfortable pair of shoes and get moving!

References:

Lee, I. M., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E., & Buring, J. E. (2019). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA internal medicine, 179(8), 1105–1112. https://doi.org/10.1001/jamainternmed.2019.0899

Flow Knows Conor McGregor's leg fracture, Tommy Turbo's hamstring and what you can be doing during Lockdown to minimise injury

Craig and Jason discuss their thoughts on Conor's fracture and the possible causes, Tommy Turbo's hamstring, the Quadrant of Doom for hamstring injuries and what you can be doing during the Sydney lockdown period to minimise injury.

Flow Knows Episode 3 - Exercise Management of Osteoporosis

Jason & Craig sat down to talk about the Clinical Guidelines for managing Osteoporosis and Osteopenia.

Netball Knee Program - Reducing injury and improving performance - Physio Sutherland

Joel is a Physiotherapist from Flow Physio Co Sutherland with a passion for helping sportspeople perform at their best. Today he talks through the Netball Australia KNEE Program for improving performance and reducing injury risk.

What is the Netball KNEE Program?

The Netball KNEE program is a court-side warm up to help players prepare to play, move efficiently and land safely. It was designed by Netball Australia and a bunch of experts from various fields for people of all levels.

The goal is to build strength and control of your body in short, sharp movements that are specific to netball. What we’ve seen it do is improve performance and reduce chance of injuries - because you’re stronger, faster and fitter!

Why do the Netball Knee Program?

Knees and ankles are the most common injuries in netballers and most of these injuries occur when landing. The Anterior Cruciate Ligament (ACL) represents roughly 1/3 of serious injuries reported in netballers every year.

The KNEE Program is based on injury prevention programs that have been proven effective in reducing lower limb injuries generally and specifically reducing ACL injuries from 40–70% (Netball Australia).

How can we implement it?

What we want to do at Flow is to provide an individualised exercise program for any netballer that comes into the clinic based on this program. We want to teach you this program to be able to use it as your warm up for training and games to reduce your injury risk and improve your performance on the court.

We would run you through a 1 on 1 assessment, looking at injury history and where you want to improve, then we will design a program individualised for you that you can complete in our group classes here in the clinic.

If you want to use this as a fitness session for you and a few team members, we can organise sessions just for you and your teammates. If you want to work individually on improving yourself, we are happy to work with that too!

Get in touch and we can chat about how it might work best for you!