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Fran Roca

Fran Roca

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Physiotherapist and Coach

💥Meniscus Rehab💥 📚 The meniscus has the important job of acting as the shock absorber that helps distribute the load of the body through the knee joint. When there is a tear in the meniscus, the joint may become overloaded and more susceptible to arthritis. 🚨 Just because there is a tear in the meniscus, doesn’t mean that surgery is inevitable. In fact, in a recent study, it was concluded that surgery should not be recommended as a first choice of treatment for degenerative meniscal tears ❓You can always have surgery,so why not go the conservative route first with physical therapy? Worst case scenario, you have surgery following physiotherapy with improved knee mobility and strength, which shows better results post operatively anyway. 🟢 Keep in mind that you should have a program tailored to YOU based on how well you’re progressing and the muscle imbalances determined during the evaluation. I propose some exercises that from my point of view are more effective when it comes to warming up the shoulder. 🎯 Exercises 1️⃣ Arom knee-foot slides 2️⃣ Lying knee extension 3️⃣ 1/4 walk slide squat 4️⃣ Mini squat + isometric 5️⃣ Knee extension with resistance band 6️⃣ Eccentric single leg hip thrust 7️⃣ Advance: single eccentric leg extension machine. 8️⃣ Advance: single leg squat isometric hold 📱 If you have any questions about meniscus, knee rehab in general or an individualised plan shoot me a message or comment below. These exercises are interesting and should always be preceded by an exploration and appropriate to your level of injury. #rehab #physiotherapy #rehabprogram #knee #kneepain #meniscus #injury #presurgery #kneeexercises 02/04/2022

Meniscus rehab. 🚨 Just because there is a tear in the meniscus, doesn’t mean that surgery is inevitable. More info in the post ⬇️

https://www.instagram.com/p/Cb0OmwUjvXj/?utm_medium=copy_link

💥Meniscus Rehab💥 📚 The meniscus has the important job of acting as the shock absorber that helps distribute the load of the body through the knee joint. When there is a tear in the meniscus, the joint may become overloaded and more susceptible to arthritis. 🚨 Just because there is a tear in the meniscus, doesn’t mean that surgery is inevitable. In fact, in a recent study, it was concluded that surgery should not be recommended as a first choice of treatment for degenerative meniscal tears ❓You can always have surgery,so why not go the conservative route first with physical therapy? Worst case scenario, you have surgery following physiotherapy with improved knee mobility and strength, which shows better results post operatively anyway. 🟢 Keep in mind that you should have a program tailored to YOU based on how well you’re progressing and the muscle imbalances determined during the evaluation. I propose some exercises that from my point of view are more effective when it comes to warming up the shoulder. 🎯 Exercises 1️⃣ Arom knee-foot slides 2️⃣ Lying knee extension 3️⃣ 1/4 walk slide squat 4️⃣ Mini squat + isometric 5️⃣ Knee extension with resistance band 6️⃣ Eccentric single leg hip thrust 7️⃣ Advance: single eccentric leg extension machine. 8️⃣ Advance: single leg squat isometric hold 📱 If you have any questions about meniscus, knee rehab in general or an individualised plan shoot me a message or comment below. These exercises are interesting and should always be preceded by an exploration and appropriate to your level of injury. #rehab #physiotherapy #rehabprogram #knee #kneepain #meniscus #injury #presurgery #kneeexercises

19/11/2020

gym 💪🏻💪🏻———————————————————

Timeline photos 13/05/2020

¡¡Ya queda menos para volver hacer deporte de forma normal!!
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28/04/2020

Propuesta de ejercicios para la musculatura lumbo-pélvica
Desde el equipo de os dejamos este vídeo.
Todos los ejercicios deben seguir una pauta por el profesional:
1. Movimientos lentos
2. Siempre respirar y no hacer apneas
3. Buscar mantener la posición en 10” y 30”
4. Realizar los ejércitos de 2 a 4 veces en función del nivel y la fatiga.
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Timeline photos 06/04/2020

¡ Buenos días !☀️
Aprovecho para recordaros que esta semana seguimos con los directos a las 12:00. Además de vídeos que iremos colgando desde el equipo de
Hoy hablaremos del dolor de hombro con
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02/04/2020

Elige algunos ejercicios y comienza de sencillo a complicado.
Todos los ejercicios tienen la misma base.

1. Movimientos lentos
2. Siempre ir respirando y no hacer apenas.
3. Mantener la posición de contracción entre 10” y 30”
4. Si puedes contrae un poco con algo más de fuerza otros 10” a 20”
5. Repite entre 2 y 4 veces, en función de la fatiga y tu nivel.

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Physical Therapists

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London

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Monday 8am - 8pm
Tuesday 8am - 5:30pm
Wednesday 8am - 8pm
Thursday 8am - 5pm
Friday 8am - 8pm