10 Of My Favourite Blogs For Tibial Plateau Fracture Tibial Plateau Fracture Orthobullets
Welcome to phase three of healing and rehabbing Activia plateau fracture If you haven't watched phase 1 phase 2 of the intros and do do go back and watch them They're gonna be super important for the rehab process What I'm gonna do in this video is talk about the full weight-bearing phase So this phase can feel like really quite exciting I was so happy when I walked out that hospital And I didn't need crutches and obviously go with what your physio and your consultant says, but anyway I've actually realize I'm gonna break these break this up quite a lot because I want to do one long last video on this On this one. I'm going to talk about the mobility. I have a have a Saying with my clients is Flexibility before strength always because if you're not moving properly And then you stop doing strength training especially if you haven't had a horrendous injury like this You're going to cause yourself some serious problems and I don't just mean with your leg like with all sorts if your body is not moving right and I promise you that if You've had this broken leg, and you haven't been moving there's gonna be imbalances all over the shop I'd also recommend Something that all yeah invite you guys to do is like I have a good Chiropractor or an osteopath or someone like to to just give you the once-over because man I went to the chiropractor and I had so much my chiropractors amazing And I had all sorts of things out of place, and he just yep put back together kind of thing and that that's again that's something that can really help with this I Would highly recommend that? So what I'm going to do in the hill is talk about loosening up your quads your glutes and Just focus on those kind of they're the main color ones will do hamstrings maybe in another video and also your car Oh my god. That's a sneaky one.
A Beginner’s Guide To Tibial Plateau Fracture Tibial Plateau Fracture Recovery Blog
That's a sneaky little bitch I Didn't expect that and oh my goodness your car for my car was a mess so first off is your glutes so I'm gonna start with the roller like if you don't have a foam roll. It just just buy one though They're like 15 quid.
I don't really like rumble rollers. I don't think they could be a spine, but anyway I've got like a little ridged one a little rig and first off like Otherwise going on this one rather than going for the More intense ones shall we say so be your glutes to roll these out You're gonna want to get your right butt cheeks and my right butt cheek is like Slightly on that and then because it's my right one I open it up and put that right one here like at the beginning. This angle was quite a Challenge, so you know just go where where you can you know foot? That's what you'll be able for and then you're just going to slowly Go up and down here To that so go until you find a spot sit on it, and then just kind of it's like a cheap massage this little thing and just kind of Go on with that so that's the first one That's true your glutes so all the way up here this and why do I do this on both sides? then the second one is here the TfL tensor fasciae latae, lot I Can never say that right um Is there so at the beginning this might be really really source if this is a muscle It's quite a small one, but it gets really problematic that the small muscles tend to be more problematic than the big ones you'll find So this runs in Clare about the outside of your hip if you can see that it's like down here for this one This one for me is always her hand So here if you finding Like going all the ways too much. Just have your leg in front and again that just until you can find those spots and Just kind of do it like that None of the sneaky one And then just finally over time you're going to get to a point where you can take both legs off and kind of do that but Even that's a bit sore for me So that's the next one, and if you find it looks a little spot. Just sit with it the next one I would invite you guys to do is your IT bands. It's a lot of fashion here gets it some quite tight Don't want to be going over your kneecap, but for this one. It's more like here, but again same principle like only go kind of go to here See my IT bands aren't actually that bad and all the time, and it's what up here Just find those spots and sit with it.
10 Apps To Help You Manage Your Tibial Plateau Fracture Tibial Plateau Fracture Symptoms
That's the second third one so glutes TFO your IT bands down here, and then you can go over to your courts For this one Don't be going over your kneecap obviously you want to slightly go on to one of your quads and Just again these are gonna be tough, so you're just gonna find a spot and roll out there and You probably want to be doing those with both legs But do you take your time with it because like it's gonna It's gonna be pretty sore at the beginning, but one thing I will say is that like please don't pussy out with that because it's gonna help you so much with your squats So much is gonna. Help you like the first couple of weeks are gonna. Be pretty bad But you know it should be excruciating and kind of thing, but yeah, it's probably gonna be a little bit sore So therefore spots that I would say with the Foam roller so now when you get a little bit braver And you start to loosen up move on to that to the hockey so this is a hockey ball You can use like a look cross ball some people use a cricket ball But for this one again, I'm gonna go and show you what to do with your glutes for this. This is a bit more Specific it can get a little bit more painful should I say? You want to be sitting on that? So it's the moment it's on my left butt cheek so again Just the same principle like it is with a roller because it's on my left butt cheek while my left side goes up Because you know quite all left side goes over Moving around until you find a sport you hit a spot. I just want to say that Until that goes a bit deeper you Want it you want to be going it for a little bit of time and like if you just go in it for this short? Amount of time you're only gonna get the superficial muscle layers So they go for the fair amount of time Cool The old one that I wanted to show you guys, it's just a finish up these You can use the roller for your calf, but I actually found this way better. So this is the sneaky one like again Don't be going over any of your Where the fracture was or where the break was but this is something like I couldn't figure out I couldn't Couldn't hit the spot.
I was gonna say, but I couldn't like four here like What the thing that I found the best is to do this and actually move your leg? Like that and then do all around in your calf up and See my fracture was up here So at the beginning we all in the beginning wasn't doing anything close to that so That again, it's really really good to help loosen all of that up because it's all gonna be pretty tight And I did that But religiously I did all of these things Every day for and I'm still doing them every day for like four four weeks at least four to six weeks and it The amount it helped like I can't put it into words like I was doing within Two weeks I was doing Squats or box squats, so it did come really quick really quickly and before. I did that it was just too painful I literally feel like my kneecap was being ripped that my they ripped up my legs so all that stuff is gonna really help So that's what you mean. That's what I invite you guys to do, and I'll see you for phase another phase three in our video.