mykimchi.NET Blog

Movie Trailer - Kenny’s Report Card
Created by Kenny Choi

Kenny talks about 5facts about him.

이상한 나라의 폴

독수리 5형제

미래소년 코난

개구리 왕눈이

태권V

엄마찾아 삼만리

은하철도999

We have tons of snow last December here in Vancouver. I and my wife took this opportunity to take some shots. The video will play on a new popup window when you click on the pictures.

Enjoy!

Recovery is a four phase progression.

Phase 1 (0-2 weeks)

The goals of this phase are to:

* Eliminate swelling due to activity
* Progress from partial weight bearing to full weight bearing exercises
* Regain normal range of motion
* Increase quadriceps strength
* Increase hamstring strength

Some equipment that can be used and exercises that can be performed are:

* Use of Cryo-cuff

- provides cold compression

* Isometric Contraction of Quads
* Quad Sets

- stand against wall, push extended knee against rolled towel
- progress to straight leg raised to 30deg.

* Wall Slides

- To increase knee flexion

* Assisted Knee Flexion
* Towel Squeeze

- Sit in chair, squeeze rolled towel between knees for 5 seconds. Relax & repeat.

* VMO Strengthening Exercise
* Supported Bilateral Calf-Raises

Phase 2 (2-12 weeks)

The goals of this phase are to:

* Regain full knee extension
* Restore knee flexion to +130°
* Perform a full squat properly
* Regain good balance and control
* Reestablish proper gait

Some exercises that can be performed are:

* Mini squats

- Progress to full squats → single-leg half squat

* Mini Lunges

- Progress to full lunges

* Leg Press

- Double-leg → single

* Step-ups

- lateral & forward

* Bridges

- Double-leg → single
- Floor → Swiss ball

* Hip Abduction w/ Theraband
* Hip Extension w/ Theraband
* Wobble board

- Assisted → un-assisted → eyes closed (assisted → unassisted)

* Stork Stand

- Assisted → un-assisted → eyes closed (assisted → unassisted) → unstable surface

* Static Proprioceptive hold/ball throwing
* Functional Exercises that can be performed at this time include:

- Walking
- Bike

Phase 3 (3-6 months)

The goals of this phase are to:

* Regain full range of motion
* Regain full strength and power
* Increase agility

allows for adaption to direction change, acceleration and deceleration

* Be able to perform restricted sports-specific drills
* Begin plyomteric drills

Some exercises that can be performed are:

* Continue exercises from Phase 2, progress as necessary
* Jump & Land drills

- Jump from block & stick landing
- Double-leg landing → single-leg

* Plyometric Drills

- Jumping over blocks, sideways & forward
- Hopping up & down steps/stairs

Phase 4 (6-12 months)

The goal of this phase is a return to activity, however it requires an ability to perform some functional performance tests such as:

* Agility Tests

* Illinois Agility Test
* Zig Zag Agility Test

These tests are used to test the ability of the knee to withstand cutting and planting maneuvers

* Standing Vertical Jump

Here you jump straight in the air from a standing start and land on two feet as stable as possible.

* Heiden Hop Test

Here you essentially jump as far as possible with the uninjured leg and land on the injured leg. Your ability to stick the landing is indicative of good knee function.

* Isokinetic Testing

This is used to evaluate muscle strength.
The individual should have at least 90% quadricep strength of the uninjured leg
They should also have equal hamstring strength to their uninjured leg as well