GOALS: Get to US at the end of the year to snowboard, walking normally again and resuming activities (athletics + swimming), compete at world champs and olympics.

GP: Medication (Currently taking 1 x panacean forte in the AM)

Coach Snowboarding Long term return to sport > NSWIS selection

Little sister the same age, similarly very active and involved in a range of sports

Antalgic gait, decreased knee ext mid stance, Squat limited by pain L knee, ROM ~60 deg

Session 2: not much change > ROM L) ext = -3 flex = 125 1. STM quad, hs and calf 2. DL glue bridge 10x 3, 3. calf raises 3 x10, 4 STS 2 x 8 5. clams 3 x 8 red TB

(me) feeling much better, able to walk a lot better and managing pain much better

AROM L) ext = 0 flex = 139 1. STM quad, HS, calf 2. trampoline push down into extension 3. SL balance on foam 30s x 4, 4. BOSU ball circles (mimicking snowboard riding) 5. HS bridges on 20' box 8 x 3 [Check gait and progress strength)

Walking improved again. Squat to full depth bearing weight mostly through R leg. SLS no pain L side, however valgus motion by L leg (loss of glue control?) Rx Box Squats 2 x 25 @ BW + 1 x 25 holding 5 kg plate, hip thruster with 12.5kg bar x 10 kg, 2 x 10 20kg, DL calf raise 20 kg bar 1 x10, + 10kg 2 x10, GHD back extension 3 x 10, Bosu balance work in DL stance (squatting, coming onto toes, rolling around, forwards/backwards, catching + throwing and doing maths problems) 4 x ~2mins,reformer calf raises. SLS and DL squat slight improvements in depth and control post exercise nil pain. Next begin jumping on reformer

AKE: 160 Thomas: 1 L. Rx STM HS// 170 AKE, HS PNF 10 sec x 3 // AKE 175, clams green TB 3 x 8, HS slide outs 8 x 3, leg press DL 50 kg, Deadlifts 20, 30, 30kg 8 x 3 // SLS and DL squat quality improved and pain free

AKE 165. Rx HS PNF 10s x 3 // AKE 175 clams + HS slide outs + leg press DL 50kg + Deadlifts 30kg + walking lunges + GHD + seated calf raises // squat quality getting more balanced and greater depth

Knee swelled up over weekend after last session. nil complaints today. feeling better every day

was a little sore after heavy session but settled down over the following days

Next addition of jumping (reformer, tramp, DL, landing practice, hopping ++ plyometrics for return to sport) also consider cutting high velocity shearing forces involved in snowboarding. consider training with equipment. board on bosu etc, jumps, spins, lands, moving around up and down + pressure forwards and backwards.

Wks 12-16 Progress strength training + commence jogging/running + plyometrics (Ensure no pain, no activity related swelling, normal running pattern

Wks 6-12 Squats/lunges + treadmill walking + ex bike low resistance + ham/quads strengthening Ensure no pain or effusion and normal gait pattern