07/01/2026
Remember Marwan? 5 Months Post-Op Tib/Fib Fracture ↓
From surgery → stability → strength
Now, at 5 months post-op from a comminuted tib/fib fracture (rugby accident), the focus shifts to load tolerance, rotational control, and single-leg capacity.
Today’s plan included:
1. Hip lock hold with moving weight (Aqua Bag): Challenges frontal-plane stability while the body deals with unpredictable load, critical for running and contact prep.
2. Single-leg calf raises: Rebuilds ankle and lower-leg strength for push-off, acceleration, and deceleration.
3. Hip lock with weight shakes: Adds high-frequency instability, forcing rapid hip and trunk reactions.
4. Hip lock with rotation: Trains rotational control through the pelvis and trunk, essential for cutting, tackling, and change of direction.
5. Barbell squats: Restores heavy bilateral strength, confidence under load, and symmetrical force output.
Clinical milestones @ 5 months:
1 Strong, controlled single-leg stance under variable load
- Improved calf strength and endurance on the injured side
- Confident rotational control without compensations
- Tolerating external load and progressing toward higher-speed tasks
The work now is about preparing the body for chaos, not just clean reps.
This is how return-to-sport is built, layer by layer. 🏉
