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Why Your Knees Hurt After Leg Day (And What to Do About It)

You just crushed leg day—heavy squats, lunges, leg press, maybe even threw in some walking lunges for good measure. You feel accomplished… until the next morning when your knees are screaming at you just walking to the bathroom.

Sure, soreness is part of the deal. But sharp, throbbing, or persistent knee pain after training? That’s a sign something’s off—and overtraining might be the culprit.

This blog unpacks why your knees hurt after leg workouts, what’s normal (and what’s not), and how to tweak your training so you can keep building strength—without breaking down.

Leg Day Pain vs. Knee Pain: What’s the Difference?

First, let’s make a distinction. Post-leg day soreness usually affects your muscles—quads, hamstrings, glutes, and calves. This kind of discomfort:

Peaks 24–48 hours after training

Feels tight, tender, or achy

Improves with movement or stretching

Knee pain, on the other hand, feels deeper and more localized. It often:

Comes on during or immediately after your workout

Worsens with specific movements (stairs, lunges, sitting)

Feels sharp, grinding, or swollen

Lingers longer than normal soreness

If you’re feeling that kind of pain, your body might be sounding the alarm on overtraining or poor movement mechanics.

Why Your Knees Hurt After Leg Day

1. You’re Overtraining Without Adequate Recovery

Too many heavy lower-body sessions in a week, or not spacing them out enough, puts a ton of load on your knees—especially if you’re doing compound lifts like squats or lunges without proper rest. Your joints need time to recover, just like your muscles.

2. Your Form Needs Work

Even a slightly off squat—knees caving in, heels lifting, chest collapsing—can create a cascade of strain through the knee joint. Over time, this adds up.

3. Muscle Imbalances

If your glutes, hamstrings, or core are underdeveloped, your quads may overcompensate—putting pressure on your knees. Same goes if you’re favoring one side without realizing it.

4. Lack of Mobility or Warm-Up

Tight hips or ankles restrict your range of motion and force your knees into unnatural patterns under load. Combine that with cold muscles from skipping your warm-up? You're asking for trouble.

5. Excessive Volume or Load

Going too hard, too fast—especially when increasing weights or doing high-rep sets—can push your joints past their current tolerance.

How to Stop Knee Pain After Leg Day

✅ Fix Your Form

Record your lifts from the front and side. Check for:

Knees tracking over (not inside) your toes

Even weight distribution through your feet

Neutral spine and upright chest in squats

Not sure what to look for? A coach can help you break it down.

✅ Train Your Posterior Chain

Balance your quads with strong glutes and hamstrings. Add:

Romanian Deadlifts

Hip Thrusts

Glute Ham Raises

Single-leg bridges

✅ Prioritize Mobility

Tight hip flexors, calves, or IT bands can tug on your knees. Spend 10–15 minutes on mobility drills, foam rolling, and dynamic warm-ups before training.

✅ Lower the Volume (Temporarily)

Drop your load or rep count for a week or two. You won’t lose strength—this gives your joints a chance to recover and adapt.

✅ Rest + Recovery

Incorporate rest days, active recovery, and proper nutrition to help your joints repair. Recovery isn’t lazy—it’s essential.

When to See a Specialist

If knee pain is:

Sharp or stabbing

Causing swelling

Affecting your ability to walk, squat, or train

Lingering for more than a few days

It’s time to get it evaluated. Don’t wait until it turns into something serious like patellar tendonitis or meniscus irritation.

Final Word

You shouldn’t have to choose between strong legs and healthy knees. With smart programming, proper recovery, and balanced strength, you can have both.

💪 Ready to build strength without breaking down? Book your free call with Granimals and let our team guide you to safer, stronger training—pain-free.

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The Right Way to Return to Training After a Hamstring Injury

A hamstring injury can be a major obstacle, but with the right recovery plan, athletes can return to their sport safely and efficiently. Here’s how to structure your comeback.

Step 1: Initial Recovery

Rest, ice, and compression minimize swelling and pain.

Gentle movement preserves flexibility without worsening the injury.

Step 2: Rebuilding Strength

Begin with isometric exercises like hamstring bridges.

Progress to eccentric training to restore muscle function.

Incorporate stretching and mobility drills.

Step 3: Sport-Specific Movements

Reintroduce plyometrics and agility drills.

Gradually resume sprinting and cutting movements.

Adjust training intensity based on how the muscle responds.

Step 4: Full Return to Activity

Slowly increase workload to prevent reinjury.

Maintain ongoing strength training and flexibility work.

Monitor for signs of tightness or discomfort.

For a personalized recovery plan, book a consultation with a Granimals expert today.

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How to Know When It’s Safe to Go Back to Work After a Fracture

Suffering a leg or elbow fracture can disrupt daily life, but returning to work at the right time is essential for long-term recovery. The decision should be based on your pain levels, mobility, and job demands.

Key Considerations

Pain Management – Minimal to no pain during movement is essential before resuming work.

Strength and Endurance – You should regain enough muscle strength to handle work tasks comfortably.

Flexibility and Motion – A full range of movement is important for job efficiency and injury prevention.

Work Type – Office workers may return sooner, while those in active roles may need additional rehabilitation.

Medical Clearance – A professional assessment ensures you are physically ready to work again.

The Role of Physiotherapy in Your Recovery

Physiotherapy strengthens weakened muscles, improves mobility, and reduces the risk of complications. A specialist can provide tailored exercises to aid your transition back to work.

Need expert guidance? Book a call with our physiotherapist today to evaluate your readiness and complete your recovery.

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Say Goodbye to Shoulder Pain: Exercises for Better Scapular Stability

A weak or unstable shoulder blade can lead to pain, poor posture, and movement issues. By strengthening the surrounding muscles, you can improve mobility and prevent injuries.

The Importance of Shoulder Blade Strength

Your shoulder blades provide the foundation for arm and shoulder movement. Weakness in this area can lead to impingements, stiffness, and discomfort.

Five Essential Exercises

Scapular Retraction: Strengthens the mid-back by pulling the shoulder blades together.

Wall Angels: Improves mobility and posture by engaging the stabilizing muscles.

Shoulder Blade Push-ups: Activates the serratus anterior, helping with stability.

Resistance Band Rows: Strengthens the upper back, reducing shoulder strain.

Prone Y-T-W Lifts: Enhances scapular control by activating key muscle groups.

Take Action Now

Ready to improve your shoulder stability? Granimals offers expert guidance to help you recover. Book a free service demo today!

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How to Tell if Your Injury is Serious: Sprain vs. Torn Ligament

Accidents happen—a misstep, an awkward landing, or a sudden twist can leave you in pain and wondering how serious your injury is. Is it a mild sprain, or could it be a torn ligament requiring medical attention? Recognizing the warning signs can help you take the right steps toward recovery.

Key Indicators of a Severe Injury

1. Persistent and Intense Pain

While minor injuries often improve with rest, sharp or lingering pain could mean a more significant issue, such as a ligament tear.

2. Excessive Swelling and Discoloration

Some swelling is expected, but if it rapidly worsens or is accompanied by deep bruising, there could be underlying tissue damage.

3. Inability to Support Weight

If standing, walking, or applying pressure is too painful or feels impossible, your joint may be unstable due to a torn ligament.

4. Restricted Mobility

Difficulty moving or bending the affected area could indicate a more severe injury than just a mild sprain.

5. A Distinct Popping Sensation

A noticeable pop at the moment of injury is often a telltale sign of a ligament tear, especially in the knee or ankle.

6. Feeling of Joint Weakness

If your joint feels unstable or prone to giving out, it may not be providing the support it should, which can indicate ligament damage.

7. Numbness or Tingling Sensation

Losing sensation or experiencing tingling around the injured site could mean nerves are affected, requiring prompt medical evaluation.

Start Your Healing Journey Now

Waiting too long to address a serious injury can result in long-term complications. If you recognize any of these symptoms, it’s time to seek expert advice. Schedule a free consultation with Granimals today and get personalized guidance for a full and safe recovery.

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How Long Does It Take to Recover From a Grade 2 Ankle Sprain?

Ankle sprains are common injuries that can disrupt daily activities. A grade 2 sprain, where the ligament is partially torn, requires careful management to heal properly. Knowing how long recovery takes and what steps to follow can make a significant difference.

Recovery Timeline

First Week: Swelling and pain are most intense; walking may be difficult.

Weeks 2-3: Range-of-motion exercises help restore movement.

Weeks 4-6: Strengthening exercises improve stability.

Weeks 6-8: Most individuals regain full function, though high-impact activities should be reintroduced cautiously.

Recovery typically takes between 6 to 8 weeks, though some cases may require up to 12 weeks for full healing.

What Influences Recovery?

Rest and Protection – Using braces or crutches early on prevents re-injury.

Rehabilitation – Strength-building exercises enhance stability.

Healing Rate – Recovery speed varies based on individual health and adherence to treatment.

Activity Resumption – Returning to sports too early can prolong recovery.

When to Consult a Specialist?

If pain, swelling, or instability persists after 8 weeks, professional intervention may be necessary to prevent long-term issues.

Proper care is key to a full recovery. Need guidance? Book a consultation with Granimals for expert rehabilitation support.

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Why Is My Knee Clicking After 5 Months of ACL Reconstruction?

Healing from ACL surgery is a long and gradual process. If you're noticing a clicking sensation in your knee five months after the procedure, it’s a common concern that many patients experience. Understanding the possible reasons behind it can help determine if it's a normal part of recovery or something that requires medical attention.

What Causes Knee Clicking?

Scar Tissue Development The formation of scar tissue post-surgery can lead to a clicking or catching sensation in the knee joint.

Misalignment of the Patella If your kneecap isn't tracking properly due to muscle weakness, it may produce a clicking noise when moving.

Meniscus Involvement If the meniscus was affected during the injury or surgery, it could contribute to the clicking sensation.

Ligament Tension Issues The reconstructed ligament is still adapting, which may cause occasional clicking due to tightness or looseness.

Normal Joint Motion Sometimes, clicking is simply a result of natural knee movement and doesn’t indicate a problem.

When Should You Be Concerned?

If clicking is accompanied by:

Ongoing pain or swelling

A feeling that the knee is giving way

Limited movement or locking of the joint

Difficulty bearing weight

It’s best to consult a specialist.

What to Do Next?

Continue strengthening and stretching exercises as part of rehabilitation. If the clicking persists or causes discomfort, professional evaluation can ensure your recovery is on track.

If you’re experiencing prolonged knee clicking or discomfort, book a consultation with Granimals today for expert advice on your ACL recovery.

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Understanding ACL Tears – Symptoms, Treatment, and Recovery

An ACL (anterior cruciate ligament) tear is among the most frequent knee injuries, particularly in athletes. This ligament is crucial for knee stability, connecting the femur (thighbone) to the tibia (shinbone). ACL injuries often happen in sports that require abrupt stops, pivoting, or jumping, such as basketball, soccer, or skiing. However, even everyday mishaps like tripping or missing a step can cause a tear.

Recognizing ACL Tear Symptoms

If you injure your ACL, you may hear a sudden "pop" in your knee, followed by discomfort and instability. Typical symptoms include:

Severe pain in the knee, especially at the back or side

Swelling within hours of the injury

Reduced mobility due to pain and inflammation

Difficulty walking or feeling like your knee may collapse

Limited range of motion

Seeking medical attention quickly can prevent further knee damage.

Treatment Options: Do You Need Surgery?

Treatment depends on how severe the tear is. Partial tears may heal with rest, bracing, and physical therapy. However, a full rupture or persistent instability often requires ACL reconstruction surgery.

What Happens During ACL Surgery?

Surgical reconstruction involves replacing the torn ligament with a graft, which may come from your own hamstring, patellar tendon, or a donor. This procedure is minimally invasive, using small incisions for quicker recovery and reduced pain. Patients typically return home the same day, and physical therapy starts soon after.

Recovery Timeline and Rehabilitation

Healing after ACL surgery is gradual and requires dedication. The first few weeks focus on managing pain and swelling, followed by range-of-motion exercises and light activities. Strength training begins within a couple of months, leading to more intense agility drills. It generally takes 9-12 months before returning to high-impact activities. Sticking to a structured rehabilitation plan is key to avoiding setbacks.

Rebuilding Strength Through Exercise

Post-surgery rehabilitation includes targeted exercises to restore strength and stability. Common exercises include quadriceps sets, heel slides, straight leg raises, step-ups, and mini squats. Your physiotherapist will guide you through progressively challenging movements as you heal.

The Role of Physiotherapy in Recovery

Rehabilitation is essential for regaining knee function. Therapy focuses on reducing pain and swelling, strengthening surrounding muscles, improving flexibility, and enhancing balance. Sport-specific drills prepare athletes for a safe return to activity. Skipping physiotherapy or rushing recovery increases the risk of re-injury.

Success Rates and Risks of ACL Surgery

ACL reconstruction has a high success rate of 85-90%, but there are some risks, including infection, stiffness, and rare cases of graft failure. Despite these risks, most patients regain full function and return to their regular activities.

An ACL injury can be frustrating, but proper treatment and rehabilitation can restore knee function. At Granimals, we provide expert physiotherapy to help patients recover safely. Book a free service demo consultation today!

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Understanding Interstitial ACL Tears and How to Recover

A knee injury can be frustrating, especially when it involves the anterior cruciate ligament (ACL). While complete ACL tears are widely known, an interstitial tear is a lesser-discussed condition that can still affect knee function. If you've been diagnosed with this injury, knowing what it means and how to treat it is essential for recovery.

What is an Interstitial ACL Tear?

An interstitial ACL tear is a partial injury that affects the ligament’s inner fibers without fully rupturing it. Unlike a complete tear that leads to significant instability, this type of damage weakens the ligament from within, causing discomfort, swelling, and reduced movement.

Common Causes of Interstitial ACL Tears

These injuries typically occur due to:

Abrupt twisting or pivoting motions

Direct trauma or excessive stress on the knee

Repetitive strain from overuse

Age-related degeneration

Symptoms to Look Out For

An interstitial tear may not cause immediate instability, but it can result in:

Mild to moderate knee pain

Swelling and inflammation

Stiffness and reduced flexibility

Weakness during activity

Effective Treatment Strategies

Unlike a full ACL tear, an interstitial tear usually does not require surgery. A structured rehabilitation plan can help restore knee function.

1. Physiotherapy & Strengthening

A well-planned rehab program focuses on:

Strengthening the quadriceps, hamstrings, and glutes

Balance and coordination exercises for stability

Gradual stretching to improve flexibility

2. Managing Pain & Inflammation

Pain relief methods include:

Ice application to reduce swelling

Anti-inflammatory medications (consult a doctor)

Support braces for controlled movement

3. Gradual Activity Progression

With a consistent rehab plan, most people regain full function within 8 to 12 weeks.

Recover with Granimals – India’s No.1 Online Physiotherapy Firm

An interstitial ACL tear doesn’t have to slow you down. With Granimals’ expert online physiotherapy services, you can recover efficiently from the comfort of your home.

Book a consultation today and take the first step toward pain-free movement.

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Effective Solutions for Lower Back and Hip Pain

Lower back and hip pain can significantly impact daily life, making even simple movements uncomfortable. Whether it's due to posture issues, muscle tightness, or an underlying condition, addressing the pain effectively is crucial. Let’s explore some of the best ways to find relief and prevent future discomfort.

1. Gentle Stretches for Flexibility

Tight muscles often contribute to lower back and hip pain. Incorporating regular stretching can improve mobility and reduce stiffness. Consider trying:

Hip flexor stretch – Helps loosen tight hip muscles.

Piriformis stretch – Targets deep gluteal muscles to relieve tension.

Child’s pose – Stretches the lower back and promotes relaxation.

2. Strengthen Your Core and Hips

Building strength in the core and hip muscles enhances stability and reduces pressure on the lower back. Some effective exercises include:

Glute bridges – Strengthen the hip and lower back muscles.

Planks – Engage the core for better spinal support.

Bird dogs – Improve posture and balance.

3. Maintain Proper Posture

Poor posture, especially from prolonged sitting or standing, can contribute to discomfort. Improve your posture by:

Sitting with feet flat on the floor.

Using lumbar support when seated.

Avoiding crossed legs for extended periods.

4. Consider Massage Therapy

Massage can help release muscle knots and enhance circulation, reducing tension in the lower back and hips. Deep tissue massage or myofascial release can be particularly beneficial.

5. Apply Heat or Ice Therapy

Using heat helps relax tight muscles, while cold therapy reduces inflammation. Alternating between both can offer the best relief.

6. Seek Professional Assistance

If your pain persists despite these remedies, consulting a chiropractor or physical therapist can help identify underlying causes and provide targeted treatments.

Find the Root Cause of Your Pain

If your lower back and hip pain isn’t improving, it’s time to get expert guidance. Granimals specialists can help you uncover the true cause of your pain and create a tailored plan for relief. Book a root cause analysis call today and take the first step toward lasting comfort!

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Protecting Your ACL: The Role of Sports Physiotherapy

Anterior Cruciate Ligament (ACL) injuries are common among athletes, often requiring extensive rehabilitation and even surgery. However, many of these injuries can be avoided through specialized sports physiotherapy. By focusing on strength training, movement control, and flexibility, physiotherapists help athletes build resilience and reduce the risk of ACL tears.

The Importance of the ACL

The ACL provides knee stability, particularly during sharp movements like cutting, pivoting, and jumping. When this ligament is injured, it can lead to long-term mobility issues and months of recovery time.

How Sports Physiotherapy Reduces ACL Injury Risks

1. Strength Development Enhancing muscle strength, especially in the quadriceps, hamstrings, and glutes, helps support the knee joint and absorb excessive forces.

2. Neuromuscular Coordination Training that enhances body awareness and movement precision minimizes erratic movements that could strain the ACL.

3. Landing Mechanics Athletes learn proper jumping and landing techniques to lessen stress on the knee. Soft landings with proper knee alignment are key to injury prevention.

4. Mobility and Flexibility Tight muscles limit movement efficiency and increase injury risk. Stretching the hips, ankles, and legs enhances overall motion control.

5. Biomechanical Evaluations Using movement screenings and video analysis, physiotherapists identify improper movement patterns and correct them through targeted training.

Start Your ACL Recovery Journey

Prevention is essential, but if you’re recovering from ACL surgery, professional rehab is crucial. Granimals offers specialized ACL recovery programs—book a consultation today and take the first step toward your comeback!

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Say Goodbye to Lower Back Pain When Standing Up

Have you ever felt a sudden ache in your lower back when you stand up after sitting for a while? You’re not alone! This is a common issue caused by muscle tightness, posture problems, and spinal compression. Let’s dive into why it happens and how to prevent it.

Why Does Your Lower Back Hurt When You Stand?

Several factors contribute to that uncomfortable stiffness or pain, including:

Tight Hip Flexors & Weak Glutes – Sitting for too long causes your hip flexors to tighten and your glutes to weaken, leading to imbalances.

Spinal Compression – When you sit, your spine bears pressure, and standing up forces it to readjust quickly.

Weak Core Muscles – A lack of core strength means your lower back has to work harder to support your body.

Poor Sitting Posture – Slouching or sitting unevenly can strain your lower back, making movement painful.

How to Prevent This Pain

The best way to stop this discomfort is through movement, posture correction, and strengthening key muscles.

1. Avoid Prolonged Sitting

Set a reminder to stand and stretch every 30–60 minutes to keep your muscles active.

2. Incorporate Stretching & Strengthening Exercises

Hip Flexor Stretch – Helps loosen tight muscles that pull on your lower back.

Glute Bridges – Strengthens your glutes, reducing strain on your lower back.

Core Exercises – Strengthening your core gives your spine better support.

3. Adjust Your Sitting Posture

Sit with your feet flat on the floor.

Support your lower back with a cushion.

Keep your spine aligned and avoid slouching.

4. Stand Up with Proper Technique

When getting up, engage your core, rise slowly, and avoid sudden jerky movements.

Take the Next Step Toward a Pain-Free Life

If back pain keeps slowing you down, don’t ignore it! The experts at Granimals specialize in personalized rehab plans to help you move pain-free.

Book a free consultation today and start your journey to lasting relief!

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Strengthening Your Spine After Injury – Safe Exercises for Recovery

Recovering from a back injury takes time, but incorporating safe and effective exercises into your routine can help restore strength, improve flexibility, and reduce the risk of future pain. It’s essential to focus on gentle movements that support spinal health without overstraining your back. Here are some exercises you can try.

1. Pelvic Tilts

Purpose: Engages the core muscles to provide stability to the lower back.

Steps:

Lie flat with knees bent and feet on the floor.

Contract your abdominal muscles and gently flatten your lower back.

Hold for 5–10 seconds before releasing.

Perform 10–15 reps.

2. Glute Bridges

Purpose: Strengthens the lower back and glute muscles.

Steps:

Lie on your back, bend your knees, and keep your feet flat.

Lift your hips towards the ceiling while squeezing your glutes.

Hold briefly before lowering back down.

Repeat 10 times.

3. Cat-Cow Stretch

Purpose: Enhances spinal flexibility and relieves tension.

Steps:

Get on all fours with hands under shoulders and knees under hips.

Inhale and arch your back, lifting your head (Cow Pose).

Exhale, rounding your spine and tucking your chin (Cat Pose).

Perform 10 repetitions.

4. Bird-Dog Exercise

Purpose: Improves core stability and balance.

Steps:

Begin on all fours.

Extend your right arm and left leg simultaneously.

Hold for a moment, then switch sides.

Repeat 10 times per side.

5. Seated Spinal Twist

Purpose: Reduces stiffness and enhances spinal rotation.

Steps:

Sit with a straight back and feet flat on the ground.

Slowly twist your torso to one side, holding onto the chair for support.

Hold for 20–30 seconds, then switch sides.

6. Wall Angels

Purpose: Strengthens posture and upper back muscles.

Steps:

Stand with your back against a wall, arms in a "goalpost" position.

Raise and lower your arms while keeping contact with the wall.

Perform 10 repetitions.

Prioritize Safe Recovery

Always use proper form to prevent injury.

Gradually increase repetitions.

Avoid exercises that cause discomfort.

Seek expert advice before beginning a routine.

Take Control of Your Recovery!

Want professional guidance on strengthening your spine? Granimals offers expert physiotherapy tailored to your needs. Book a consultation today and start your journey to a stronger back!

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Regaining Stability After ACL Surgery: A Step-by-Step Guide

An ACL (anterior cruciate ligament) surgery can be a life-changing event, especially for athletes and active individuals. However, the real journey begins after surgery—building stability, strength, and confidence in your knee. Proper rehabilitation is crucial to prevent re-injury and ensure long-term success. Here’s how you can regain stability post-ACL surgery.

1. Follow a Structured Rehabilitation Program

Rehabilitation starts immediately after surgery. Your program will be divided into phases, typically including:

Phase 1 (Weeks 1-2): Focus on reducing swelling, regaining knee extension, and starting basic mobility exercises.

Phase 2 (Weeks 3-6): Introduce strength training for quadriceps and hamstrings while improving range of motion.

Phase 3 (Weeks 7-12): Begin balance training and functional movements.

Phase 4 (Months 3-6): Advance to sport-specific drills, agility exercises, and impact training.

2. Strengthen Key Muscle Groups

Stability comes from strong muscles surrounding the knee. Focus on strengthening:

Quadriceps & Hamstrings: For knee support and stability.

Glutes & Hips: To improve overall leg alignment.

Core & Calves: To enhance balance and movement control.

3. Incorporate Proprioception & Balance Training

Proprioception (your body's ability to sense movement and position) is essential for knee stability. Include:

Single-leg balance exercises

Bosu ball training

Lateral movements and controlled landings

4. Gradually Reintroduce Activity

Pushing too hard too soon can cause setbacks. Work closely with your physiotherapist to gradually increase activity intensity while ensuring proper movement patterns.

5. Use Bracing & Support When Necessary

A functional knee brace can provide added support in the early stages of return-to-play activities. Consult your doctor to determine if bracing is right for you.

6. Listen to Your Body

Pain, swelling, or instability signals that your knee needs rest or modifications in your rehab routine. Stay patient and trust the process.

Start Your ACL Recovery Journey with Granimals!

Recovering from ACL surgery requires expert guidance, structured exercises, and personalized care. At Granimals, we specialize in ACL rehabilitation programs designed to restore your knee’s strength, stability, and confidence.

👉 Book a free service demo today and take the first step toward a safe and effective recovery!

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Safe Exercises to Strengthen Your Hip After a Fracture

Recovering from a hip fracture takes time, but incorporating the right exercises into your routine can speed up the process. Gentle strengthening movements help restore balance, prevent stiffness, and build support around the injured area.

Below are five simple yet effective exercises to aid your recovery and get you moving again.

1. Toe Movements for Circulation

To keep blood flowing and prevent stiffness, this basic exercise is a great starting point.

How to Do It:

Lie flat with your legs extended.

Slowly flex your feet up and down.

Perform 10-15 reps per session.

2. Gluteal Squeezes

Activating the glutes provides added support to the hip joint.

How to Do It:

While lying on your back, squeeze your glutes.

Hold for 5-10 seconds, then relax.

Repeat 10 times.

3. Controlled Heel Slides

This movement improves flexibility in the hip without strain.

How to Do It:

Lie down with your legs straight.

Slowly bend one knee, bringing your heel toward you.

Pause and return to the start.

Perform 10-15 reps per leg.

4. Seated Knee Lifts

A simple yet effective way to regain strength while seated.

How to Do It:

Sit in a sturdy chair with feet on the floor.

Lift one knee toward your chest, then lower it.

Switch legs and repeat 10 times per side.

5. Assisted Side Leg Lifts

This standing exercise helps improve stability and control.

How to Do It:

Stand with support for balance.

Gently lift your affected leg sideways.

Lower it back down and repeat 10 times per leg.

Final Thoughts

Your recovery journey should be gradual and pain-free. Always follow a structured plan tailored to your needs.

For personalized guidance, consult with Granimals before starting these exercises.

[granimalsblog]

Getting Back on Your Feet After Femur Fracture Surgery

Recovering from a femur fracture is a journey that requires time, effort, and a structured rehabilitation plan. Walking again after surgery depends on various factors, including the severity of the injury, age, and commitment to physical therapy. With proper care, most patients regain mobility within a few months.

Recovery Phases

First 2 Weeks: Pain management and wound care are the priority. Limited mobility is expected.

2-6 Weeks: Gentle physical therapy begins, often with assistive devices like crutches.

6-12 Weeks: Weight-bearing activities increase, and some patients transition to a cane.

3-6 Months: Most individuals can walk independently, though full strength may take longer.

Start Your Recovery with Granimals A structured rehabilitation plan can significantly speed up your recovery. Schedule a free demo consultation with Granimals today and regain your mobility faster!

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When Can You Safely Return to the Gym After ACL Reconstruction?

Recovering from an ACL reconstruction requires patience, effort, and a strategic approach. If you’re eager to hit the gym again, understanding the recovery timeline is essential to avoid setbacks and ensure long-term knee health.

Recovery Timeline for Gym Workouts

💪 0-6 Weeks: Healing & Mobility Work

Focus on reducing swelling and improving knee flexibility.

Start gentle movements like straight leg raises and seated upper-body workouts.

💪 6-12 Weeks: Strength Development

Slowly integrate resistance exercises to regain strength.

Begin using stationary bikes and light leg presses.

💪 3-6 Months: Functional Strength Training

Increase resistance and include controlled weight training.

Start light treadmill walking and balance exercises.

💪 6-9 Months: Impact & Agility Work

Introduce controlled jogging and agility drills.

Increase intensity but avoid uncontrolled movements.

💪 9-12 Months: Full Gym Comeback

Resume unrestricted gym workouts, including running and jumping.

👉 Still experiencing a limp post-ACL surgery? Check out our blog on why you might still be limping after ACL surgery to learn more!

Need Help Recovering from ACL Surgery?

A structured rehab plan is key to a safe gym return. Book a call with Granimals today and take the first step toward a full recovery!