Are You Ready to Return to Sport?

[@TommyJohn1]

Return to Sport Protocol for Lower Extremity Equipment: - Step-up box - Stopwatch - Tape - Cone Always have Hands behind your back for all the tests to standardize them. Observe for: - Good shin angle - Good knee bend - Upright trunk Four Tests 1. Lateral step-down (heel) for 30-sec R vs L - Hands behind their back - make sure to control movement, not reaching and do this for 30-sec. - Want 90% symmetry R vs L 2. Single Leg Hop Test - Hands behind their back - It’s a Toe to Heel measurement test - Start by placing tape in front of your toes - Have them jump as far as they can on each leg, do 3 trials on each (record farthest) - Place cone behind their heel and put tape in the center of the cone - Then compare to the right side - We want 90% symmetry 3. Triple Leg Hop Test - 3 trials - Hands behind their back - Have them do 3 consecutive jumps back to back to back as far as they can - Then mark distance - Tests strength, power, and SL stability - Compare R vs L want 90% symmetry 4. Single Leg - Side Hop Test - Tests endurance and frontal plane motion - Hands behind back - 2 pieces of tape lined up 40cm apart and parallel to foot - Single leg hop side to side for 30-sec - Don’t touch the tape, if 25% hops touch tape then end trial and give patient 3-min break before redoing - Count how many hips they achieve in 30-seconds. - Compare both sides - Norm: Males 55, Females 41

[@jesseroest2786]

Great stuff! Thanks for the video. Would love to see a return to sport post concussion video!

[@ThePrehabGuys]

We love that idea! We will see what we can do!

[@stefanschotte5490]

Great content and excellent reading on the blog. Thank You !!

[@jamesredding9410]

Great work 🔥

[@dashypookk2155]

Might try this tomorrow for my return to hockey in three weeks (hopefully) 😬 🤞🏽

[@ThePrehabGuys]

Rooting for you! Let us know how you do!

[@dashypookk2155]

OK! So. I tried this a short while ago. I should point out that I did these under some fatigue to begin with because earlier this evening I did endurance runs and several shorter full out sprint repeats. Both legs carry injuries. But currently on my left leg I have high hamstring tendinopathy (probably) and all associated issues. This is what has kept me from full on competition this season so far. Right leg has an ACL injury that has since developed other issues. This leg is currently my strongest leg. The first exercise I achieved the leg symmetry index. No dramas. I did 3 consecutive hops per leg. My ‘strong’ leg did marginally better here and sticking was on point each time for this leg. Second exercise (three hops and stick it), again the symmetry achieved. Strong leg better by 15cm though. 315 cm versus 330 cm. Third exercise was a fail though 😥. I’m female by the way. First leg (the currently weaker injured (tendinopathy) leg) I managed 43 side to side jumps. The stronger leg I managed 51 side to sides. So no symmetry there. In some ways whilst disappointing this was not surprising as the sprint repeats from earlier hurt (towards the end) this leg, ie even though I was maintaining speed, it was sore towards the end (bum and hamstring). I guess I’ll continue to work on the exercises you recommended on your other video (the hamstring tendinopathy video). Please feel free to recommend something else I might try. I This has been hugely valuable though. You’ve no idea. Thank you! 😀

[@terrytari1891]

These back to running test that you gave seem like it is for good or seasoned runners. It seems like this protocol wouldn't be good for handicapped, elder, running beginners, people who have perconditions (like weak bones & muscles). The technique of not touching the tape in a lateral jump seems to be to strict for a person who is coming back from an injury. Maybe you could have shown the exercise lateral jumps that weren't perfect. To much NEGATIVE commands might discourage the person from doing them even if the person was a good athlete. It would be worse if the the person was an average or poor runner. I think having a better bed side manner and positive attitude goes a long way in Rehab or anything in life. Or else the person might re-injury themself with the Therapist help!

[@ThePrehabGuys]

Bed side manner is huge, Terry! We couldn't agree more! It's about forming a relationship with your clients or provider and finding ways to best motivate each person! Everyone has different goals, how can we work as a team to help get you there! That's the fun part about being a therapist!

[@adhnanali889]

Hello, i have slightly hyperextended my knee while landing from a jump, it’s been two months and i have took an mri test and xray and there are significant tears to borns or muscles what should i do? I still suffer some pain when try to sit on my knees

[@ThePrehabGuys]

We've gotcha covered! theprehabguys.com/knee/

[@efebayndr888]

whati is the mean ofn the sport is here competition or exercise?

[@ThePrehabGuys]

These are great assessments to see if you are ready to return to your sport following a lower extremity injury! These can also serve as a great exercises too to improve lower extremity power and endurance!

[@efebayndr888]

thanks

[@bobbins5037]

Hi, I just watched this video and I am curious on your opinion. Around 2 months ago I did an MRI which showed I have a small radial tear on my meniscus on my left knee, but in a part where no blood flows, therefore it can never naturally heal. My doctor has said I require surgery before I can ever play sports safely again, whereas I've heard from friends who are into football (the sport I play) that you can usually strengthen the muscles around the area to reduce the impact and continue to play. Is it realistic for me to be able to return to a sport like football/soccer with this injury if I strengthen the appropriate muscles? or am I running a high risk of serious injury if I continue to try and push early? It is worth noting the pain I get is never too severe, usually a little stiffness and pain for one or two days and then it fades, unless I do squats or but excess wait onto the leg in question. Thanks in advance if there's any video you can link or response you can give to this :)

[@woutervanveen4081]

As a graduating physiotherapist in 1 month this is my opinion. If you don't have any locking of the knee you should consider physiotherapy for 3-6 months to strengthen and stabilize your knee. If you don't see any progress after 6 months you probably do need surgery. Thats protocol where I live.

[@ThePrehabGuys]

Hi Bobbins, really great question and agree with what Wouter van Veen has to say. We highly recommend trying a conservative route for your meniscus injury before surgery. Many individuals are able to carry out very active lifestyles with some meniscus involvement. It would be a disservice to give you a yes or no answer without a thorough evaluation but definitely consider a conservative route to begin with. I highly recommend you check out our meniscus program which is designed for individuals just like you! People have had lots of success with it! theprehabguys.com/program-meniscus-prehab/

[@terrytari1891]

@@woutervanveen4081 I agree, surgery should always be the last option. I have seen many surgeries that didn't work or patients who develop infection during surgery!

[@Arabiangigachad]

Train HFT 3x a week, roll your body with a hard lacrosse or tennis ball everyday and go out in nature without shoes for 30 minutes (most effective is grass) every day. Sleep 9-10 hours and eat natural and in season