One-on-One Training

KNEE – Replacement (Arthroplasty)

 

• RECOVERY Phase – 0 up to 6 weeks –

Initial recovery at hospital and with your Physiotherapist involves re-gaining initial movement, weight bearing, reducing swelling and wound care.

 

• MOBILITY Phase – 6 to 12 weeks – (HFL start)

We begin to work with people on long-term physical rehab. Balance, weight bearing, basic strength and movement patterns (such as squatting), co-ordination and restoring range of movement. Also includes walking up and down stairs and single leg exercises

 

• STRENGTH Phase - 12 weeks to 6 months –

We refine your walking gait, build strength and mobility into functional, daily movements such as squatting, bending, twisting, leaning, pushing and general active pursuits such as golf, tennis, walking, gym

 

• LIFESTYLE Phase - 6 months+

Continue to increase and improve all major facets mentioned above. Now we turn towards the maintenance of strength and mobility we have worked on for the past 6 months. The main goal here is to prevent re-injury and continue to make daily activities easier and easier.

 

 

KNEE – Reconstruction (ACL)

 

• RECOVERY Phase - 0 to 2 weeks –

Initial Recovery focuses on getting the knee straight (full extension), settle the swelling down to ‘mild’, weight bearing and to get the quadriceps firing again. Completed with Physiotherapist

 

• MOBILITY Phase – 2 weeks to 6 weeks – (HFL start closer to 6 weeks)

Progress to full knee extension and flexion. Achieve normal walking gait pattern, strengthen opposite limb and progress proprioception exercises

 

• STRENGTH Phase – 6 weeks to 12 weeks –

To achieve full, pain free range of motion. Progressive quadriceps & hamstring strengthening, proprioception and flexibility. Re-gain strength in basic daily movements and single leg exercises

 

• LIFESTYLE Phase - 12 weeks

Ongoing Strength, flexibility and proprioceptive work.

 

​

​

KNEE – Arthroscopy (Meniscus/Cartilage)

              

• RECOVERY Phase - 0 to 2 weeks

The aim of the exercises at this stage is to work towards a full range of motion (especially in extension) and regaining neuro-muscular quadriceps control

 

• MOBILITY Phase – 2/3 weeks to 6 weeks (Health For Life)

Our main goals in this phase are:

​

• 1. Protect the knee from overstress and allow healing

• 2. Regain full motion loaded and unloaded

• 3. Regain full muscle strength

 

We can begin gym-based work to re-engage the muscles (Muscle activation) of the leg which may have suffered muscle wastage. We can also continue to build strength and correct movement patterns for daily activities such as walking, stairs, sitting and single leg stance – even and uneven surface

 

• STRENGTH Phase – 6 weeks to 12 weeks

Goals for this phase are return to full quad control and building strength through a full range of motion. Here we can move onto more complex full leg movements such as s

 

• LIFESTYLE Phase - 12 weeks +

Ongoing integration of Strength, flexibility and mobility to ensure the knee is functionally as optimal as possible and becoming less and less likely to re-injure or need further treatment.

 

 

KNEE (OTHERS SURGICAL) – Osteoarthritis / Bursitis / Bakers Cyst / Ligament Repair /Fractures

 

• Each of these will be specific to the individual and the level of their dysfunction. However, by applying our Mx3 Training System to the recommendations and protocols of your Doctor/Physiotherapist/Surgeon, all programs will work through a RECOVERY, MOBILITY, STRENGTH and LIFESTYLE Phase.  

​​

​

​

HIP – Replacement

 

• RECOVERY/MOBILITY Phase - 0 to 6 weeks

Your Physio will work with you to help reduce pain and swelling and begin to restore Range of Movement to the hip as well as work on functional daily activities such as sitting, walking (with crutches/cane) and getting in and out of bed. Avoidance of dislocation and injury will also be discussed and worked on.

 

• MOBILITY/STRENGTH Phase – 6 weeks to 12 weeks (HFL Start)

Depending on your individual situation, at some point in this timeframe, we will begin our work with you. This phase will continue to restore normal leg strength, return to baseline functional activities, increase lower limb strength, improve walking gait, stabilisation, one-leg balance and proprioception. Range of Movement remains a main priority without risk of dislocation of the hip

 

• STRENGTH Phase – 12 weeks to 6 months

Continue to improve strength to maximize functional outcomes and ability to safely allow return to appropriate sports/ recreational activities (i.e. golf, doubles tennis, cycling, hiking)

 

We also work on walking longer distances, mainly unassisted by any form, sitting and standing from a raised chair without using hands to help, progress balance for a short time on your operated leg, climb up and down stairs with alternating feet and returning to work.

 

• LIFESTYLE Phase - 6 months +

Full recovery can take up to 12 months. By now we are aiming to be back intoregular exercise both in and out of the studio. Goals are to increase fitness and endurance, reduce risk of falling, increase muscle strength, improve bone quality and strength, maintain a healthy weight (because extra weight puts stress on your joint) and reduce risk of other health conditions.

 

​

HIP  - Resurfacing

 

Very similar to the time frames and protocols for a Hip Replacement. Timelines may vary and be faster, due primarily to the demographic this operation is normally performed on (young active males). However, each case is individual and that’s why we implement our Mx3 Training System to follow so as to make sure each part of the rehab is successfully achieved before progressing.

 

​

HIP – Gluteal Tendinopathy (lateral movements)

 

• RECOVERY Phase -

Can take from 8 weeks to 6 months to heal/recover depending on stage of inflammation/degeneration. The Initial stage is to get the correct diagnosis from a Physiotherapist and determine the level of severity and potential treatment direction.

 

• MOBILITY/STRENGTH Phase – 0 weeks to 12 weeks  (HFL Start)

Doing the correct exercises has been shown to be one of, if not, the most effective forms of treatment. We avoid Glute stretches to allow tendon to settle. Then we start with Isometric (non-moving limbs) to isotonic exercises (moving limbs).

 

These exercises focus on the Gluteus Medius and Maximus and need to be personalized to the individual. They may include but are not limited to: single-leg squat and deadlift, hip raises, clams, crab walks, side lunges, step ups and lateral band walks.

 

The goal of the exercises is to create even loading of the hip joint

 

• LIFESTYLE phase - 12 weeks +

For acute cases, this phase involves ongoing strengthening and applying this to daily activities. For degenerative cases, this phase will be about continuing our strength and mobility program with aims to avoid further flaring up or accelerating the degeneration though poor movement patterns or overloading.

 

 

HIP – Trochanteric Bursitis

 

• RECOVERY Phase - 0 to 2 weeks

Once Diagnosed, initial treatment with your Physiotherapist will focus on reducing pain, and understanding the specifics of the reasons for your pain (movements, weakness, tightness’s, postures)

 

• MOBILITY Phase – 2 weeks to 4 weeks  (HFL Start)

Once we know the specifics of your movement issues, we can start to address any related weakness/tightness in the hip, back, or lower extremity that may contribute to the condition. We find and improve the balance, of strength, flexibility and stability of the hip and leg.

 

• STRENGTH/LIFESTYLE Phase – 6 weeks+

Continued strengthening of the core, lower back, hip and leg muscles. Progression to daily activities and ongoing maintenance of correct movement patterns and stances.

​

​

​

HIP - OTHERS – Fractures / Sciatica

 

Fractures of the Hip/Femur can take many months to heal and recover. By nature, surgery for a fracture is something we cannot prepare for other than previous training and lifestyle choices. Depending on many factors such as severity of the fracture, site of the fracture and bone density, healing and returning to strength and mobility work will require approval from your Physiotherapist. Once that has happened, we start to progress through our Mx3 training System to get you back to your former movement abilities.

​

Sciatica on the other hand, can come and go in severity and is often treated with our NON-SURGICAL programs. If surgery is occur for relief, we slowly return to former strength and mobility by placing great focus on core strength, posture and learning to avoid the positions that cause pain.

​

​

​

SHOULDER – Bursitis (Impingement)(Surgical Repair – decompression)

 

• RECOVERY Phase - 0 to 6 weeks

Your initial rehab is to reduce pain, restore range of movement and minimise muscle inhibition. This will be done immediately post-surgery and with your Physiotherapist.

 

• MOBILITY Phase – 6 weeks to 10/12 weeks  (HFL Start)

We continue your range of motion program for elevation, external and internal rotation with stretching. Build on scapula control and strength (Posture). Work on neuromuscular control and commence light specific functional strength exercises.

 

• STRENGTH Phase – 10/12 weeks to 16 weeks

Gradually build up overhead movements and loading. Return to manual work. Build on all previous strengthening and stretching exercises with a concerted focus on scapula control and strength and pain free movement.

 

• LIFESTYLE Phase - 16 weeks +

Ongoing Strength, Range of movement and endurance activities to bring the shoulder back up to full capabilities. Caution still noted but gradual improvements and increases in difficulty will help prevent further problems.

 

 

​

SHOULDER – Rotator Cuff Repair (Arthropathy)

 

• RECOVERY Phase - 0 to 6 weeks

As with all Recovery Phases, the goals are to reduce pain, protect the integrity of the repair, optimise healing, maintain/regain range of movement (passive only) and restore elbow flexion and extension.

 

• MOBILITY Phase – 6 weeks to 10/12 weeks  (HFL Start)

Continue range of movement exercises and begin to introduce scapula control through movement. We also continue the passive range of movement joint mobilisation that is allowed to occur after the Physiotherapists work. Towards the end of this phase we introduce external and internal rotations and light resistance exercises. We also work on restoring the strength of the elbow and wrist. By week 12, the general aim is to have ACTIVE full range of movement.

 

• STRENGTH Phase – 10/12 weeks to 26 weeks

The main goals of this phase are to increase strength/endurance and attain full range of motion. We can now introduce bands and very lights weights, but nothing overhead.

 

• LIFESTYLE Phase – 6 months +

Full recovery can take anywhere from 6 – 12 months so the specifics of the program depend on the progress of the individual up to this point. Shoulder strength and movement will continue to improve for twelve to eighteen months. Our focus here is on continued strength gains and return to functional/ recreational activities

 

 

SHOULDER – Reconstruction/Labrum Tear

 

• RECOVERY Phase - 0 to 6-8 weeks

Minimise shoulder pain and inflammatory response, protect the integrity of the surgical repair, achieve gradual restoration of passive range of motion, enhance/ensure adequate scapular function

 

• MOBILITY Phase – 6-8 weeks to 12 weeks  (HFL Start)

Overall, we strengthen your muscles, reduce shoulder stiffness, and improve your arm control. Importantly, there is a focus on client awareness of posture, joint protection and positioning. By the end of this phase, we aim for full shoulder passive range of motion in all planes.

 

Also, during this phase, active range of movement will be initiated as well as strengthening of the shoulder blade retractors and upward rotators. Amongst all of this we continue to improve elbow, wrist, and hand range of movement and basic strength.

 

It is important to avoid lifting weights and push-pull movements for 3 months following surgery.

 

• STRENGTH Phase – 10/12 weeks to 16 weeks

Strengthening exercises usually start after 10-12 weeks following surgery. We normalise strength, endurance, and neuromuscular control. We can commence chest level and gradually build-up stress to the front part of the joint capsule.

 

• LIFESTYLE phase - 16 weeks +

Continue flexibility and range of movement work as needed. Maintain full non-painful range of movement strength exercises. In phase we generally see people return to full strenuous work and recreational activities

 

 

​

SHOULDER - OTHERS – Frozen / Replacement / Fracture

 

For Frozen Shoulder and Shoulder Replacement, we follow rehabilitation guidelines set out by your Physiotherapist and leading Rehab Research facilities As with all Rehab Programs above, we implement our Mx3 Training System to build your shoulder back up to its optimal function from the inside out to assist in full function and preventing further/future injury or surgery.

​

By nature, surgery for a fracture is something we cannot prepare for other than previous training and lifestyle choices. Depending on many factors such as severity of the fracture, site of the fracture and bone density, healing and returning to strength and mobility work will require approval from your Physiotherapist. Once that has happened, we start to progress through our Mx3 training System to get you back to your former movement abilities.

 

 

OTHERS - Back-Spinal / Neck / Elbow / Wrist / Ankle

​

At Health For Life Fitness and Rehabilitation, we also offer Rehabilitation programs for many other surgeries and procedures. Whilst the above information covers the most common surgeries we work with, by implementing our Mx3 training System, we can successfully help most surgeries and physical conditions.

​

​

** Please note our available spaces for One-on-One training are limited. **