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News

ACL Risk Factors – Keep your Knees Healthy

December 7, 2021 By Dani Robson

ACL tears are one of the most common injuries we often hear of due to a number of reasons. The ACL (anterior cruciate ligament) is a strong ligament connecting your femur (thigh) to your tibia (shin) bone. ACL tears typically occur during quick movements that include sudden stopping or changing direction.

The reason that many people may know of a friend with knee injury or have hurt the ACL themselves is due to a number of common risk factors.

The risk factors include:
1. Gender– the anatomical, strength and hormonal differences between the genders have been linked to a greater occurrence of females injuring the ACL or knee joint.
2. Lack of Conditioning – it is important to assess the joint above and below – the hip joint and ankle joint and muscles associated with these areas are crucial to keeping the knee happy.
3. Sport Participation – participation in sports that have many stop/start, quick lateral and turning movements increases the risk for knee injury. These can include soccer, basketball, volleyball, football, gymnastics and downhill skiing.
4. Environment and Equipment – this can include playing on turf for example or having equipment such as bindings that are not set up appropriately or footwear that doesn’t support the joints appropriately.
5. Poor Movement Patterns – if your knees fall inward as you squat or step up then you may want to look at working with someone to fix these patterns.

Monster Walks (the exercise above) shows the importance of keeping good alignment of knees over ankles while working the glutes (the joint above the knee) to reduce chance of ACL injury.

Look out for the next post regarding ACL exercises to keep your knees happy and healthy throughout life and sport. The risk factor for osteoarthritis increases once you need knee surgery so stay ahead of it and do the prehab work.

For more info and other risk factors check out:
https://www.sports-health.com/sports-injuries/knee-injuries/acl-tear-causes-and-risk-factors


The image above shows the anatomy of the knee joint and the location of the ACL.

Fit for the Mountain

September 30, 2020 By Dani Robson

Deep pow days, hiking up steep terrain, lasting until the last chairlift turns and doing it all with strong prepared legs for the Winter. October is the perfect month to start thinking about the ski season ahead and building up a program that will keep the pow flowing right to the end of the day.

I have worked with a number of ski teams over the past decade and have seen how important the prep season is to reduce chance of injury and feel strong on the mountain. I have outlined a few of my favourite lower body exercises to work on leading into the Winter. Perform the exercises in pairs (#1 and #2) , repeat each exercise 3 times (3 sets) and then move onto the next pair.

This circuit would be best suited to a 6-8 week program performed twice a week.

  1. Single Leg Split Squat (rear foot raised) – 8/side
  2. Single Leg Hamstring Curl -8/side
  3. Goblet Squat – 8 reps
  4. Glute Bridge or Hip Thrust – 10 reps
  5. Oblique Twist- 10/side
  6. Deadbug – 10/side

Body Movin’

July 1, 2020 By Dani Robson

It is imperative for the body to move each day. We are all aware of this but often we still don’t make a conscious effort to move each joint. There are a number of training techniques out there that build on this concept such as foundational movement or CARs (controlled articular rotation). The most important aspect to learn from this is that we want to take our joints and muscles through a full range of motion.
For an example, if we allow our spine or neck to always sit forward then the muscles such as upper trapezius begin to shorten behind the neck. The shortening of the muscle for an extended period of time leads to the maximum range of motion not being attained. This is when we can start to exhibit headaches, muscle pain and postural problems. We want to combat this problem with a daily routine of movement throughout the body.
This leads to the importance of moving the body prior to exercise. A dynamic warm up that gets the blood moving and the nervous system firing will provide for a healthy workout. The chance of injury is reduced with a good warm up.
At Fall Line we work through a series of movements to get the body ready before lifting and exercising. Finally, we finish each workout with a stretch and lots of water while we cool down and help lengthen the muscles to move for the rest of the day. Even when you don’t have time for a workout, we challenge you to take 10 minutes in your morning just to get the body moving through the range of motion it can provide.


Community Strength

May 3, 2020 By Dani Robson

What makes us feel connected?
What builds up our mental and physical health?
What influences our quality of life?

A COMMUNITY OF LIKE MINDED and SUPPORTIVE PEOPLE

Mental health is as important as physical health in our daily lives. During this pandemic period in history we are more likely to feel lonely and isolated. Take the time to connect with your community however big or small it may be. Humans crave interaction, belonging and support. If you are feeling down reach out to someone you trust. At Fall Line we hope you will find the support you need within this community and if you need extra support please reach out.

We recently heard in a webinar, “Put on your oxygen mask before assisting others”. Make time for yourself first and then you can offer much more support for your community of people. We are grateful to our current online team all working hard from home. Here comes the month of May collectively building strength “together”.

April 2020 Collective Fitness

April 1, 2020 By Dani Robson

Starting April 5th, Fall Line Fitness will be offering 3 online program options at a reduced rate for the month to get you moving and feeling healthy while social distancing. The goal is to find motivation collectively and feel positive about our productivity during the April period of COVID-19.

Option 1:
Overall Fitness that will include cardio, strength and core. This program will provide you with 3 fitness programs per week via the TruCoach platform and through social media.
Commit to the month for $25.

Option 2:
Periodized sport specific programming that will be tailored to your goals in athletics. This program will provide you with 5 fitness programs per week via the TruCoach platform.
Commit to the month for $75.

Option 3:
Rehab based programming that will include an initial virtual meeting or phone call to assess the area of concern or injury. This program will provide you with a rehab specific program via TruCoach or Physiotec.
Commit to the month for $75.

This is how it will work:
All programs will be sent out each Sunday for the following week. We can keep track of your progress online through TruCoach and with social media by tagging #falllinefit and #strengthinnumbers. Challenge your friends for the month and stay social even with distance. If you have any questions please reach out.
As far as commitment goes, you need to sign up by April 4th and send an email to [email protected] with the option # you are signing up for, any individual needs/previous injuries and an e-transfer sent to the email above.

If you are interested in joining again in May there will be an easier online option for payment so please work with me on this as I transition into a more virtual world.

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