Forte Physical Therapy

05/22/2026

Do not return to sport after ACL surgery until you pass these 5 milestones 👇

1️⃣ Minimum 9 months post-op
Returning before 9 months = up to 7x higher re-rupture risk ⚠️

2️⃣ Quad strength symmetry ≥90%
Less than 90% symmetry = 1/3 chance of re-tearing ‼️
PLUS: strength should be >0.7x bodyweight per leg to avoid “false symmetry” from a weak uninvolved side.

3️⃣ Triple Hop Test Distance
Men: ≥2.8x body height distance
Women: ≥2.5x body height distance
AND ≥90% limb symmetry index.

4️⃣ Reactive Strength Testing
Double leg drop jump RSI >1.3 m/s
Single leg drop jump RSI >0.5 m/s
Your knee needs to absorb + produce force quickly for cutting, sprinting, and change of direction.

5️⃣ Sport-specific change of direction testing
You should be able to perform reactive 90° and 180° cuts/pivots with NO pain, instability, or hesitation.

Kyritsis et al (2016) found that athletes that did not meet objective functional discharge criteria had a 4x greater ACL re-rupture rate.

ACL return-to-sport decisions should be based on objective testing not JUST timelines.

05/15/2026

Stop chasing the “one exercise” that’s supposed to magically fix your knee pain!!!

Knee pain isn’t one size fits-all. Your pain could be coming from:
• Hip mobility restrictions
• Limited ankle mobility
• Tendon overload
• Meniscus or ACL injuries
• Stress fractures or acute trauma

And every one of those requires a different approach.

That’s why generic online advice often fails… because treating knee pain properly means understanding the ROOT cause first.

The right rehab program should be built around YOUR body, YOUR injury, and YOUR goals.

If you’re tired of guessing and want a plan tailored specifically to you, send us a message or visit our booking page.

Let’s get you back to moving pain-free 🏋🏻

05/12/2026

🏃‍♂️ Don’t return to running after ACL surgery until you pass these key milestones:

1️⃣ Timeline: Minimum 3 months post-op
Returning to running before 3 months, or without sufficient knee function, increases your risk of re-injury and delays proper healing.

2️⃣ Quad strength testing
This objectively measures quad strength specifically and helps eliminate compensation from the hip extensors or other muscle groups.

3️⃣ 30-second sit-to-stand test
This assesses knee strength endurance and your ability to maintain control through repetitive flexion/extension cycles — critical for the demands of running.

4️⃣ 1.25x bodyweight split squat
This ensures you have adequate dynamic strength and lower body control before returning to impact activity.

5️⃣ 30cm single-leg depth drop
This measures your ability to absorb force and decelerate upon landing, which is essential for the repetitive impact involved in running.

Skipping these milestones can significantly increase your risk of injury.

If you need help rehabbing your ACL injury, send us a DM or visit the booking page in our bio 📩

05/04/2026

How many times did you spot LeBron? 👀
***

Rolled your ankle recently?

Rest alone isn’t enough.

Research shows that early, progressive loading leads to better long-term outcomes and reduces your risk of re-injury.

In this video, we walk through 4 tests you should be able to pass before returning to sport. These cover things like strength, stability, and your ability to handle impact, because feeling “fine” isn’t the same as being ready.

Up to 40% of ankle sprains turn into chronic instability, and a big reason is incomplete rehab or going back too soon.

At Forte, we make sure you’re actually ready for the demands of your sport by building back stronger than before.

We test. We don’t guess.

04/30/2026

It’s not about how many racks.
It’s about how they’re used.

Whether you need rehab or performance training, we’ve got you covered at Forte Physical Therapy & Performance.

Our skilled clinicians and coaches work under the same roof
bridging the gap from injury to high performance
so you don’t miss a beat.

Rehab here.
Train here.
Get stronger here, even while injured.

Stress less. Focus on what matters.

02/24/2026

02/19/2026

Four years ago, Sami Russell and her family trusted us in the early months after ACL surgery.

We’ve worked with dozens of ACL athletes before her and dozens since, but we never take lightly what’s at stake. An athlete’s dreams. A family’s trust. It’s a responsibility we take seriously.

There are hundreds of stories of athletes and humans we could share over the years, and truthfully, we should share more of them but the work takes the priority. Most milestones happen quietly within our walls. A strength number regained. A first jump. A cleared return-to-play test. Often it’s just a text between our team and the athlete, or a subtle dap on the way out the door. But this milestone hits differently.

I still remember the determination in Sami’s voice when she walked in with her dad that first day. Her goal was this - get back to the level of player she would have been had she never gotten injured.

What followed was a rehab process that deserves its own documentary. Relentless work ethic. Good energy, even on hard days. Other clients would remark about how bright her light was in the facility. The workout outfits were always on point and rarely repeated, lol.

She did the work. The Acadia Sports Med team carried the later stages. Many people undoubtedly shaped the athlete she has become.

We are proud of the foundation we helped build and grateful to have stayed connected, watching her continue to grow.

League MVP. Fully earned.

02/17/2026

Join us at Forte for a FREE community workout + group run in honour of Black History Month.
Black history is not just about the past it’s about celebrating culture, resilience, leadership, and the ongoing impact Black athletes, coaches, creators, and community members have on the world today.
We’ll start with a guided group workout in the gym lead by , followed by a community run through the neighbourhood. All levels welcome. Walk, jog, sprint, show up however you are.
📍 Forte Performance
🗓 Sunday February 22nd
⏰ 9am - Workout
💲 Free 
Let’s train together.
Let’s build community.
Let’s celebrate strength in all its forms.

02/15/2026

Forte is open for Heritage day!
All Performance classes are running at their regular times and we still have some availability for physio appointments too!

01/15/2026

Train like it matters, because it does.

Every rep has a reason.
Every session builds capacity.
Every phase supports the next.

Whether you’re chasing performance, longevity, or simply moving better in daily life, we train the body to handle real-world demands.

Strong. Capable. Resilient.

10/28/2025

Are you starting to feel the little signs of aging creeping in? Slower recovery, nagging aches, or noticing that strength doesn’t stick around like it used to? Fortify is built for adults who still feel young at heart but want to take a smarter approach to staying strong, athletic, and resilient as they age.
Every session follows a structured, progressive program led by certified coaches. We focus on building real, lasting strength while improving joint, tendon, and bone health so you can keep doing the things you love, for longer.

What to expect:
✅ Full-body strength training for adults of all ages
✅ Intentional, well-paced workouts
✅ Expert coaching in a supportive community

📍 Join us at Forte Performance in Halifax and see how strength training can change the way you move, feel, and age.
👉 First week is free—DM us your name and email to reserve your spot.