Shirly's blog
Professional articles on physiotherapy, rehab, and movement — free and open to everyone.
If you're new, this is your map. Here's how to get the most out of the community in your first week.
What Is Posture? According to the Postural Restoration Institute (PRI)
My personal journey into the world of posture and deep muscles
Phase 1 (0–2 Weeks): Protection and Pain Control Reduce pain and swelling. Achieve full knee extension. Gradually improve knee flexion. Initiate quadriceps activation (quad sets), straight leg raises, and ankle pump exercises. Ambulate with crutches according to the surgeon's and physical therapist's recommendations. Phase 2 (2–6 Weeks): Restore Motion and Muscle Control Achieve full knee range of motion. Progressively strengthen the quadriceps, hamstrings, gluteal muscles, and core. Improve neuromuscular control, balance, and stability. Begin stationary cycling without resistance once sufficient knee flexion is achieved. Introduce basic functional exercises as tolerated. Phase 3 (6–12 Weeks): Strengthening and Functional Training Continue progressive lower-extremity strengthening. Perform functional exercises such as squats, lunges, step-ups, and movement control drills. Advance balance and proprioceptive training. Improve muscular endurance, coordination, and movement quality. Phase 4 (3–6 Months): Return-to-Activity Preparation Initiate a gradual return-to-running program once functional criteria are met. Progress to plyometric exercises, landing drills, and change-of-direction training. Incorporate sport-specific or activity-specific exercises. Prepare for a safe return to sport based on objective functional testing and clinical clearance.
For decades we told people to lie still. The research now says the opposite — here's what to do instead.
Eight weeks ago, Maya could barely make it through a workday. This weekend, she ran a 5K. Here's her inspiring story.
One short sequence to undo three hours of sitting. Do it before your next coffee.
